Do you do specialty work for arms? Why or why not?

[RottenWillow]

I've flipped on this issue twice now since I started serious consistent training at the beginning of '03. I started out doing all the major compound movements, plus standing bicep curls and either nose breakers or close grip benches. I ran that routine for about 10 months.

At some point I cant recall anymore I decided that my stringbean arms (12.5", tremble!!) were perhaps getting overworked. I dropped all direct bicep and tricep work since I felt certain that would probably get enough stimulation to encourage hypertrophy from pulldowns, deads, regular benches and OHP.

That appeared to work for a while as evidenced by about a .25" bump in arm measurement without a corresponding fat gain. Then the gains stopped...again.

Then I added the tricep work back. Then I took it out again. Then I added bicep work again....


What do you ladies do? What's worked for you and what are your thoughts on the subject?

 

[RottenWillow]

aaaiii chihuahua...not a single response!?

 

[musclemom]

I'll tell you what I do, hun, but I'm nothing to use for a yardstick. I usually do three triceps exercises in a week -- skull crushers, kickbacks, and dumbell triceps extensions, and I do curls twice a week, alternating between preacher/db hammer/standing barbell.

I have a mixed body type, I'm thick in the torso and have long limbs, and I'm tall, it's nearly impossible for me to get chunky muscle in my arms and legs (on the other hand, I have very little trouble gaining size in my shoulders, pecs, back, etc.) A lot of the way we gain muscle, and how those muscles bunch and where the bellies are, has to do with our genetics. We can manipulate how things look through diet, but if you use a tape measure you'll drive yourself crazy, seriously.

 

[RottenWillow]

I'll tell you what I do, hun, but I'm nothing to use for a yardstick. I usually do three triceps exercises in a week -- skull crushers, kickbacks, and dumbell triceps extensions, and I do curls twice a week, alternating between preacher/db hammer/standing barbell.

Do you do your tri work on the same day as bench and OHP to maximize recovery time? Same with bis....same day as pulldowns?

How's your method working for you? Size/strength gains?

 

[Sassy69]

I happened to have a deep love of arm work because my biceps are probably the best responders to the training. I also happened to just enjoy training them. I'm one of those "anti-cheerleader" girls -- you know - the kind that was never cute or had a boyfriend to help move anythign that weighed more than 2 lbs. Therefore I took it the other direction and built up my arms & my strength & I get a private kick out of it when people ask me to flex. It kinda weirds my mom out a little, but I like it.

I've done all sorts of splits for arm training - back & bis, chest & tris / chest & bis & back & bis, bis & tris, whatever -- the things that got me the best results were doing ez bar curls in "21" fashion -- 7 from bottom to mid range, 7 from mid to top range & 7 full range. Also some seated incline DB curls got the final peaks going but I also have perpetual tendonitis as a result. I dont' know to what degree developign a "peak" is genetic, but its something I really like in my arms because it makes me different (and also can be used to distract from my also genetic-ungift ass & thighs....)

Another thought about triceps -- its just an observation, but I tend to hold water there, so if I didn't have some shape / muscle there, it would probably always look sort of squishy. Granted you can't' spot reduce, but at least having some shape there seems to help.

 

[tightendgirl]

I break my training down to dedicated days for single bodyparts (except arms since I train both bis and tris together). I've mixed it up alot over the years, like Sassy69. I found for me the best mass gain has come in the form of incorporating major compound movements into my staple routines and then using the smaller movements to finish the day. I also go heavy. I like Mentzer principals. Stave off the plateau with different rep schemes. Try training to failure. And I'm not afraid to eat. I'll pack on some fat to get stronger and add some size. The fat can always come off later. So don't forget in order for there to be good muscle growth, you gotta feed the beast.

One easy example might be:

standing barbell curls
preacher curls
dumbell curls on the incline bench

Skull crushers (french press) with close grip benching
cable tricep push-down
overhead tricep extension

Don't always train bis first either. Swap it out.

Just a suggestion. Sometimes no matter what routine, etc. is used there's that sticky body part that just doesns't come up as fast. Just remember, though, eventually it's gotta grow if you train heavy, eat lots of good protein, and give it sufficient rest.

What's your typical rep range like? Try going slow and heavy for a while if you've been doing the opposite.

 

[treilin]

I happened to have a deep love of arm work because my biceps are probably the best responders to the training. I also happened to just enjoy training them. I'm one of those "anti-cheerleader" girls -- you know - the kind that was never cute or had a boyfriend to help move anythign that weighed more than 2 lbs. Therefore I took it the other direction and built up my arms & my strength & I get a private kick out of it when people ask me to flex. It kinda weirds my mom out a little, but I like it.

I've done all sorts of splits for arm training - back & bis, chest & tris / chest & bis & back & bis, bis & tris, whatever -- the things that got me the best results were doing ez bar curls in "21" fashion -- 7 from bottom to mid range, 7 from mid to top range & 7 full range. Also some seated incline DB curls got the final peaks going but I also have perpetual tendonitis as a result. I dont' know to what degree developign a "peak" is genetic, but its something I really like in my arms because it makes me different (and also can be used to distract from my also genetic-ungift ass & thighs....)

Another thought about triceps -- its just an observation, but I tend to hold water there, so if I didn't have some shape / muscle there, it would probably always look sort of squishy. Granted you can't' spot reduce, but at least having some shape there seems to help.

Wow Sassy you took all the words right out of my mouth!!! I'm the same way!!! I kid you not that's hillarious... Even down to the the 7,7,7 thing!!! I kill my arms on that one, and the preacher curl.

 

[superqt4u2nv]

I love arm work to especially when I am all lean and mean and the veins are popping out. Biceps I only do 2 exercises for Ez-curls and something else either hammer or concentration. For Ez’s which I do first I go pretty heavy only 6-8 reps 4 sets then the other one I will do moderate for 10-16 reps 4 sets. Triceps I do a bit more work on the they will normally get worked on chest. I will start with something heavy like close grip or JM’s or lock outs 6-8 reps 3 sets then do 2 lighter rolling db’s and cable press downs these I will go to failure on.

 

[musclemom]

Do you do your tri work on the same day as bench and OHP to maximize recovery time? Same with bis....same day as pulldowns?

How's your method working for you? Size/strength gains?

On benchpress/flye day I do the kickbacks and skullcrushers.

On pulldown day I do the DB overhead press.

I'll do biceps work when I'm not too sore to do it, I'll mix things together.

You know, it's funny the way I see gains is subtle ... it all sort of integrates. I have a rotten bench, but it's truly dreadful if I don't do deltoid and triceps work (plus, being over 40 I have the whole under the arm flag fear *sigh*) I do feel that biceps work helps my arms, generally, and I find it relaxing, if that makes sense. Besides, if I don't work my biceps I can't carry those big boxes of kitty litter

I'd like to do compound movements and call it a day, but since I'm working from home I have some limitations.

I try other methods then I always come back to mine. And the thing is, I have a few things I do just because I like doing them and I realize everyone is working toward their own specific goal ... but taking some degree of pleasure in the pursuit of that goal is important, too, IMO.

 

[Sassy69]

I know alot of girls don't want any muscle shape in their arms (why, i have no idea) - but just like everything else over time -- skinnyfat or lack of muscle just becomes saggy fat over time. Age sucks but it's inevitable and I prefer to prepare for it & wear it well when it gets here.


A girl at the massage place I went yesterday said she thought I was 27. I love her.

 

[nikkita]

As my arms (bis/tris) respond rather quickly I just emphasize my arm work to shoulders. I train them (bi/tris/shoulders) two-three times per week. The first day emphasizing on lagging parts and just add a couple of exercises for bis/tris to get the pump and work on shape. The second day is just for bis/tris, here I train them as heavy as possible and in circuit series.

The third day is a the combination of couple of exercises for bis/tris and shoulders (It can be said that this is light day for arms). The exercises are focused on more shape than mass therefore repetitions are high as 15 and trained in circuit.

At least for me this way of training has produced most results than training one part per day.

 

[treilin]

I know alot of girls don't want any muscle shape in their arms (why, i have no idea) - but just like everything else over time -- skinnyfat or lack of muscle just becomes saggy fat over time. Age sucks but it's inevitable and I prefer to prepare for it & wear it well when it gets here.


A girl at the massage place I went yesterday said she thought I was 27. I love her.

I was at the bar last night with the 21 year old and his girl 19 and they were messing around and so I was just being stupid because it's better then being angry... Some guy looks at his girlfriend and says "They are all kids!"
YES YES I'm a kid!!!!

 

[Sassy69]

My fav was this past weekend I was hanging out w/a bunch of young military guys & their wives --- i don't do the "wives" thing so I was hanging w/ them. Unfortunately I beleive I had the largest bicep there.

 

[2dagym]

I do each bodypart on separate days (legs, chest, back, shoulders arms). I have to separate arms away from chest because my triceps really get worked during my chest workout. In fact, I just increased in weight on my chest exercises and have noticed increased growth in my tricep (my best responder) without any change in my arm day workout.

I don't think though, that counting on a back or chest workouts alone is enough stimulation to provoke any substantial growth in your arms.
for me I superset between bis and tris, the following:

Triceps:
straight bar cable pushdowns: 70 lb, 4 sets of 20 reps
1 arm overhead extension 25 lb db, 4 sets of 16
standard overhead extention 60 lb db, 4 sets of 16

Bicep
dumbell curls: 30 lb dbs, 4 sets of 12
preacher curl machine: 60 lb, 4 sets of 12
high cable curl: 45 each side, 4 sets of 14
incline db curl: 20 lb dbs, 4 sets of 14 (not supersetted)

Sassy, Thanks for the 21's idea. Never tried it and I have been trying to figure out how to get better response for bis. I can't seem to increase in weight so I have been trying to up the reps, but only by 2 so far. I'll have to figure the weight to do for the 21s.

 

[Sassy69]

I do each bodypart on separate days (legs, chest, back, shoulders arms). I have to separate arms away from chest because my triceps really get worked during my chest workout. In fact, I just increased in weight on my chest exercises and have noticed increased growth in my tricep (my best responder) without any change in my arm day workout.

I don't think though, that counting on a back or chest workouts alone is enough stimulation to provoke any substantial growth in your arms.
for me I superset between bis and tris, the following:

Triceps:
straight bar cable pushdowns: 70 lb, 4 sets of 20 reps
1 arm overhead extension 25 lb db, 4 sets of 16
standard overhead extention 60 lb db, 4 sets of 16

Bicep
dumbell curls: 30 lb dbs, 4 sets of 12
preacher curl machine: 60 lb, 4 sets of 12
high cable curl: 45 each side, 4 sets of 14
incline db curl: 20 lb dbs, 4 sets of 14 (not supersetted)

Sassy, Thanks for the 21's idea. Never tried it and I have been trying to figure out how to get better response for bis. I can't seem to increase in weight so I have been trying to up the reps, but only by 2 so far. I'll have to figure the weight to do for the 21s.

Two things w/ the 21's -- focus on the different ranges of motion that you wouldn't get w/ just the full range, and also the endurance. These things will kick your ass! I also do them w/ leg extensions & leg curl.

Another way you could leverage the workout you get say on tris w/ chest day is to keep the two together, but alternate heavy / light, e.g.

heavy chest / light tris
heavy back / light bis,

next week (or next rotation of muscle groups):
heavy tris/ light chest
heavy bis/ light back

-- basically active recovery.

 

[jenscats5]

I do each bodypart on separate days (legs, chest, back, shoulders arms). I have to separate arms away from chest because my triceps really get worked during my chest workout. In fact, I just increased in weight on my chest exercises and have noticed increased growth in my tricep (my best responder) without any change in my arm day workout.

I don't think though, that counting on a back or chest workouts alone is enough stimulation to provoke any substantial growth in your arms.
for me I superset between bis and tris, the following:

Triceps:
straight bar cable pushdowns: 70 lb, 4 sets of 20 reps
1 arm overhead extension 25 lb db, 4 sets of 16
standard overhead extention 60 lb db, 4 sets of 16

Bicep
dumbell curls: 30 lb dbs, 4 sets of 12
preacher curl machine: 60 lb, 4 sets of 12
high cable curl: 45 each side, 4 sets of 14
incline db curl: 20 lb dbs, 4 sets of 14 (not supersetted)

Sassy, Thanks for the 21's idea. Never tried it and I have been trying to figure out how to get better response for bis. I can't seem to increase in weight so I have been trying to up the reps, but only by 2 so far. I'll have to figure the weight to do for the 21s.

Interesting workout there......I may have to try the 21s also.....My arms are tough & slow to respond....

My biceps are long & don't peak and you can hardly tell I have triceps - my arms are genetically a weak point....

 

[RottenWillow]

Ok so everyone but me appears to do direct work for bis and tris in additon to compound work. Instead of responding to each person individually, this is directed to everyone who just responded.

First, are you making gains with this method as evidenced by either size gains or strength gains? Second, if your answer is yes, for how long a period of time have you been making gains with this method.

 

[Sassy69]

I couldn't tell you specifically what caused what as I've lifted sort of balls to the wall for too many years in too many different ways for overall growth, not targeted.

For bis, I have gotten the best response from ezbar 21s & incline DB curls pointed out to 45 degrees from the body and contracting like a mofo -- I don't recommend these tho because I also have some crippling tendonitis from doing that in drop sets. Its a very exposed angle.

For tris, I get the best pump from the combination of skull crushers + close grip presses (ezbar), cable press downs & hold, DB kickbacks. And then if I just want to destroy myself I'll throw in a 3 set of tri dips.

 

[msam76]

I change workouts and movements done every 4 weeks. Good to always keep your muscles guessing.

 

[*Bunny*]

Ok so everyone but me appears to do direct work for bis and tris in additon to compound work. Instead of responding to each person individually, this is directed to everyone who just responded.

First, are you making gains with this method as evidenced by either size gains or strength gains? Second, if your answer is yes, for how long a period of time have you been making gains with this method.

I have never stopped making gains throughout my training...
I try to switch things up as often as possible and really have no set schedule anymore so I cannot provide an answer to this really.

I DO however, always work arms ... if I don't work them on the same day (a set day for arm = bi's tir's & forearms), & super set them with Chest and/or Back, even shoulders if I need a change.

I also will even throw some random work into Giant sets. By no means do i ever feel I am overtraining any muscle group.

I tend to respond best to (to name a few.. I usually do 4-5 exercises per group for 4 sets 8-10 reps, sometimes Bi's Ill drop to 6 reps but it all depends on my mood that day & what my instincts tell me)

Bi's - 21's (my variation), single arm DB Preacher curls (I cannot stand using the barbell for these) , Inverted Alternating DB Curls

Tri's - unassisted dips, Rope Pulldowns/Kickout with focus on the SQUEEZE on contraction, Single arm overhead DB extensions, Single arm Cable Pull Downs (not letting should roll forward), Skull Crushers super'd with quick Tri Presses

I feel that working with more flexible range of motion (my recent accomplishment to finally lift my own bodyweight for dips) or single arm work, helps hit the tri heads better due my recent lat growth .. I cannot really explain it in words, I just know what I feel & I don't when lifting. I'll switch things up as needed or when I get bored .. which is all too often

IMO I think for you to see some gains, I would try the direct working of the arms again ... Just from my personal experience I cannot imagine I would have achieved the progress I did without doing so.

How does your diet look to coincide with your training? Do you think maybe that is holding you back?

 

[2dagym]

In changing up my weight routine I really take time to consider what should be changed because as I said, a change in my chest workout for example, can drastically effect my tricep gains, positively or negatively depending on what is changed.

I do experience gains in my current workout, either evidenced by the ability to increase in weight or visible size or striation changes, but unlike most here, I am not a huge fan of changing my workout often. I'm very nervous about it because at 49, I don't think my ability to overcome and see benefit from some exercise routine changes comes as rapidly as it does for you younger girls.

But I think we all agree here, you need to incorporate direct arm workouts if you really want to see strength and visible muscle growth. And I'm sure you know all too well, patience is a huge key in the whole sceme of weight training.

 

[2dagym]

Two things w/ the 21's -- focus on the different ranges of motion that you wouldn't get w/ just the full range, and also the endurance. These things will kick your ass! I also do them w/ leg extensions & leg curl.

Another way you could leverage the workout you get say on tris w/ chest day is to keep the two together, but alternate heavy / light, e.g.

heavy chest / light tris
heavy back / light bis,

next week (or next rotation of muscle groups):
heavy tris/ light chest
heavy bis/ light back

-- basically active recovery.

Sassy, I like that light/heavy routine concept with regard to working chest with tris, etc. When I tried working the two together, muscles would always fail toward the end of the workout. Now it makes since - You can't go heavy on both at the same time. I may try this because if I could work Back with Bis and Chest with Tris, I could cut one day out of my weight training schedule, giving me more time for cardio which I am extremely lacking on right now .

 

[msam76]

Two things w/ the 21's -- focus on the different ranges of motion that you wouldn't get w/ just the full range, and also the endurance. These things will kick your ass! I also do them w/ leg extensions & leg curl.

Another way you could leverage the workout you get say on tris w/ chest day is to keep the two together, but alternate heavy / light, e.g.

heavy chest / light tris
heavy back / light bis,

next week (or next rotation of muscle groups):
heavy tris/ light chest
heavy bis/ light back

-- basically active recovery.

I have used a method similiar to this. Works well and I still use it to some extent with certain body parts.