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T
The Shadow
Guest
...hit me up with what you guys did on last arm day.
DOT - this does not apply to you and your llama forearm training......
DOT - this does not apply to you and your llama forearm training......
H
HighIntensity
Guest
corn did you ever check out my program, on the training board
T
The Shadow
Guest
I'll go look....
T
The Shadow
Guest
Program looks good for brief perioids. Similar to what Arnold would do pre-contest.
Every so often, I wil do the same exact split, but with a few more sets and only once per week on an EOD basis.
Every so often, I wil do the same exact split, but with a few more sets and only once per week on an EOD basis.
Biceps
Standing Bar Curls 5 sets
Seated Dumb Bell Curls 4 Sets
Preacher Curls 4 sets
Spider Curls 4 Sets
Triceps
Pushdown 5 sets
Overhead pull 4 sets
Overhead db press 4 sets
Nose Crushers 4 sets
Reps 15 - 10 - 8 - 6
Pyramid up. First two sets are a warmup and everything else is just busting out solid slow reps. Resistance is everything.
Standing Bar Curls 5 sets
Seated Dumb Bell Curls 4 Sets
Preacher Curls 4 sets
Spider Curls 4 Sets
Triceps
Pushdown 5 sets
Overhead pull 4 sets
Overhead db press 4 sets
Nose Crushers 4 sets
Reps 15 - 10 - 8 - 6
Pyramid up. First two sets are a warmup and everything else is just busting out solid slow reps. Resistance is everything.
T
The Shadow
Guest
Good replies so far.
THanks guys
THanks guys
HappyScrappy
New member
the key is making *vroom* sounds.
take some pink dumbells - one in each hand should do.
then just do windmills and run around the gym.
remember, the "vroom" is key.
also, go up to a recumbant bike and lay down on top of it so that your legs are hangin goff the back of the seat, your chest is arched down over the seat, and then your hands are on the pedals.
you can then either pedal with your arms, or just smack them and moan - either way is effective.
either way, the moaning is key here.
also situps - those get the inside of the arms nicely.
take some pink dumbells - one in each hand should do.
then just do windmills and run around the gym.
remember, the "vroom" is key.
also, go up to a recumbant bike and lay down on top of it so that your legs are hangin goff the back of the seat, your chest is arched down over the seat, and then your hands are on the pedals.
you can then either pedal with your arms, or just smack them and moan - either way is effective.
either way, the moaning is key here.
also situps - those get the inside of the arms nicely.
gymtime
New member
Judging by that last pic, I can understand this desperate cry for help.
Simple set/rep routine; 3 sets, 10,8,6
Last bi day:
EZ bar curls
Incline db curls
Hammer curls
Last tri day:
Skulls (reverse grip for no cheating)
DB overhead ext
Dips (I don't add weight, but I consider these weighted dips due to the shear size of my ass.)
Simple set/rep routine; 3 sets, 10,8,6
Last bi day:
EZ bar curls
Incline db curls
Hammer curls
Last tri day:
Skulls (reverse grip for no cheating)
DB overhead ext
Dips (I don't add weight, but I consider these weighted dips due to the shear size of my ass.)
HappyScrappy
New member
gymtime said:
careful man - you are just gonna get him all aroused... although that could be part of the workout I guess.
HappyScrappy
New member
I'm so confused - isn't every day "arms day"?
I was single arm db rows the other day and breathing hard and these dudes next to me were talking to this one guy on what he does to get so big (not big) and he was like, well, I do bis one day, tris another, chest another, etc etc - and then he was like... hmmm, legs too I guess - but I really only do that like once a month, MAYBE 2 times...
I love the beach muscle guys.
although he probably did have bigger shoulders than me. that bastard.
I was single arm db rows the other day and breathing hard and these dudes next to me were talking to this one guy on what he does to get so big (not big) and he was like, well, I do bis one day, tris another, chest another, etc etc - and then he was like... hmmm, legs too I guess - but I really only do that like once a month, MAYBE 2 times...
I love the beach muscle guys.
although he probably did have bigger shoulders than me. that bastard.
H
HighIntensity
Guest
i find doing legs everyday really brings out the mass
GLADIATOR351
New member
I see some good info here guys.
here is my are work out:
Standard straight bar curls 4set x 6 reps (keep your wrist back. I up the wieght 20lbs per set. last set is 155lbs)
Preacher bench curls 4set x 6 reps (same as above)
Hammer curls 4set x6 reps
Incline Curls 4sets x 10-15 reps (Don't let your arms hang straight down. Hold your arms out as if you were about to do incline flies, wrist back, and concentrate/squeeze. I use 30lbs dumbells. supposed to hit a deeper muscle fiber. this tears my arms up!! )
This has helped me increase arm size from 18.5 to 20 1/4.
hope this helps...
here is my are work out:
Standard straight bar curls 4set x 6 reps (keep your wrist back. I up the wieght 20lbs per set. last set is 155lbs)
Preacher bench curls 4set x 6 reps (same as above)
Hammer curls 4set x6 reps
Incline Curls 4sets x 10-15 reps (Don't let your arms hang straight down. Hold your arms out as if you were about to do incline flies, wrist back, and concentrate/squeeze. I use 30lbs dumbells. supposed to hit a deeper muscle fiber. this tears my arms up!! )
This has helped me increase arm size from 18.5 to 20 1/4.
hope this helps...
Last edited:
T
The Shadow
Guest
Whew
Straight bar curls - 4 sets 15-6
Incline Curls - 3 sets 12-8
E-z Bar curls - same
cable curls - 3 sets of 30
French Press- 4 sets of 15-8
CLose grip bench - 3 sets of 12-8
nose breakers - same
Pushdowns 3 sets of 25
Pumped them to 19.0 even at 225.
Glad - post some pics....
Straight bar curls - 4 sets 15-6
Incline Curls - 3 sets 12-8
E-z Bar curls - same
cable curls - 3 sets of 30
French Press- 4 sets of 15-8
CLose grip bench - 3 sets of 12-8
nose breakers - same
Pushdowns 3 sets of 25
Pumped them to 19.0 even at 225.
Glad - post some pics....
GLADIATOR351
New member
Cornholio said:
I'm tryin.... I don't have a digicam
... I'm waintg for my bud to get some spare time so I can use his cam or have him take some pics. I also need for him to resize them so they will fit in the Avatar. I can't post pics, not platinum.GLADIATOR351
New member
Raina said:
You can always just pm a plat member and we'll post for you.
You're the best.... Hopefully I can take some this weekend.. Then I can forward them to ya....
Could I get some of your pics in return?
fistfullofsteel
Well-known member
WTF. U PEOPLE WORKOUT???? 
Why?
Why? 
I did one set of standing dbell curls this week. Seems to work for me 
.
B True
.B True
T
The Shadow
Guest
guards said:
True - I have fairly ggod genetics whereas recovery time is concerned and that many sets would kill me.
Wodin is a genetic freak though.
BFOLD - I hear ya bra -
My bic take such a pounding on event training day...that to avoid serious overtraining I try to only do 1-4 sets for bic a week.
Hey...you gonna reply on my calf training thread? Was looking for your advice man.
B True
Hey...you gonna reply on my calf training thread? Was looking for your advice man.
B True
T
The Shadow
Guest
???b fold the truth said:
I'll go look.....I thought I did - lol
Bis get thrashed on a lot of strongman evente - true
