How many sets do you do for arms?

[MrRTTB]

I try to hold it to 9-11 sets
Something like this:

DB Bicepscurls 3 sets
Seated incline biceps curl 3 sets
concentration or scottcurls 3 sets

sometimes I add 2 sets hammercurls and one light biceps cablecurl movement

for triceps

3 sets Dips or Narrow bench
3 sets scullcruchers
3 sets puchdowns

sometimes 2-3 sets more depending on how I feel.

 

[big4life]

I work my biceps with chest and tris with back.

This is during rehab for my shoulder.....

For biceps I do

3 sets db curls
3 sets hammer curls


For tris I do

3 sets skullcrushers
3 sets close grip press
3 tri pushdowns

 

[WalkingBeast]

Between 24-32 sets

 

[needsize]

heres my current routine
bis
standing barbell curls 3 sets
incline dumbell curls 2 sets
preacher curls 3 sets

tris
close grip bench 2 sets
weighted dips 2 sets
skull crushers 2 sets
overhead extensions 2-3 sets

 

[casualbb]

1 set of bi's after everything else. No tri's.

 

[Debaser]

No direct work for triceps, 2 sets of 5 barbell curls one day and 2 sets of 5 reverse curls on my other day.

 

[SoSadBtTrue]

1 set of straight bar curls 3 times per week.

1 set of close grip bench press 3 times per week.

 

[IronandGravity]

2 sets of barbell curls on Friday
2 sets of left-arm curls on Monday
2 sets of left-arm hammer curls on Monday (trying to get my left biceps up to the right)

The rest is indirect (barbell rows, dips, incline bench, etc.)

 

[Warpath]

heres my current routine
bis
standing barbell curls 3 sets
incline dumbell curls 2 sets
preacher curls 3 sets

tris
close grip bench 2 sets
weighted dips 2 sets
skull crushers 2 sets
overhead extensions 2-3 sets

Thats pretty low volume, how often do you hit them?

 

[needsize]

Thats pretty low volume, how often do you hit them?

right now once every 6 days

 

[Griz1]

Thats pretty low volume, how often do you hit them?

Now ask him how much weight is on the bar...

 

[needsize]

Now ask him how much weight is on the bar...

nothing that spectacular, although I did hit a pr this week on close grip bench, 315lbs for 7 reps

 

[LeeJunFan]

could someone please explain to me what SkullCrushers are?
Thanx

 

[big4life]

could someone please explain to me what SkullCrushers are?
Thanx

Here's a link that also has a video showing the movement.

http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=57

 

[Buddy_Christ]

turn the volume down on your comp before viewing the video! almost blew me across the room.

 

[MrRTTB]

Thats pretty low volume, how often do you hit them?

You call that low volume? I do 9 sets up to 12 for biceps and the same for triceps and thought that was high(reps between 4-10)

 

[Warpath]

I've been doing at least 14-16 sets for bis and the same for tris, that could explain why they've been lagging compared to the rest of me though. I'm gonna cut it down to 10 and see if I get any growth out of that.

 

[punch]

Needsize has the right idea. For one, your tricep movements should encompass more as it is a larger muscle group than Bis. Second and most important w/ arm training, its not volume, but quality. Throwing up Bbel curls that work your lower back more than your arms do crap for developement. !-2 heavy compound movements and 1-2 isolation movements. Peace

 

[TricepsTitan]

Biceps

3x Barbell Curls

Triceps

3x Dips

 

[MattRecc]

for biceps, one set of barbell curls one day, hammer curls the other, and incline dumbell curls

for triceps, cg bench on first triceps day, revers grip bench on the next tri day, skull crushers (DC training)

 

[gymtime]

I normally don't do more than six or seven sets for arms. However, I'm on the 5x5 now so it's more like nine now.