Big Arm Workout - advise

Hi, fellow gym Jets..

I'm struggling to add size to my bi's, as well as 'extending' my Tri's to the Elbow.
Came across this on the net, and would like some input / advise, please.


Shock your arms with this routine! Work this routine into your workout for 10 weeks. Once per week for the first 8 weeks, then twice per week for last 2 weeks.
Workout Notes:
Thorougly warm up and stretch both biceps and triceps before the workout. Stretch both muscles at the end of the routine.
• Rest between sets: 90 seconds.
• Rep timing: slow and precise.
• Frequency: once per week for weeks 1-8, weeks 8-10 twice per week.

Bi's
Barbell Curl 5 Sets, 8 Reps
Barbell Curl 1 Set, 20 Reps
Incl Dumbell Curl 5 Sets, 8 Reps
Incl Dumbell Curl 1 Sets, 20 Reps

Tri's
Close Grip Bench Press 5 Sets, 8 Reps
Close Grip Bench Press 1 Sets, 20 Reps
Lying Tri Extension (EZ Bar) 5 Sets, 8 Reps
Lying Tri Extension (EZ Bar) 1 Set, 20 Reps
Tri Push Down 5 Sets, 8 Reps
Tri Push Down 1 Sets, 20 Reps

For tricep size and extension thereof, i would do weighted dips more often. 8-12 reps 6 sets. Do this first. After do reverse cable tri push downs. Over head extensions are good. Keep the rep range the same, just do 4 sets for everything after dips. Always lock out the arm with tri cep exercises.

Bicep, do u use anabolics? If u do, try site injecting. I tried it and it worked nicely.
Also, incline dumbel curls super set with concentration curls, 4 sets.
Preacher curls are good and afterwards hang on the chin up bar close grip to stretch out the bi's.
Always take the reps full motion ,all the up and down. Dont mis out on the range.

Regards

1. Dips for tri's are awesome awesome. I put that before the rest of my tri workout, really gets things going. And go all the way down, dont do the half-assed technique.

2. The 'site injecting' theory is quite questionable, but I do look forward to a debate on it. I say in theory it should work, but in reality, not so much.

Thanx!!

I always find a way to add dips to what eva I do.
No anabolics at this stage.....

Another thing that i do is superset one bi and one tri movement. It gives your whole arm such a nice pump and gets the heart rate up a bit so acts like a bit of a cardio workout as well. Mario from ssn gave me this advise when he used to be with muscel science and it works nicely

imo your reps are way to high for a small muscle like a bicep. Remember that the smaller the muscle is the quicker it will be fatigued and the quicker you run the risk of over training it. I would rather recommend lower reps but increase the weight and make sure you use the full range of motion the excersise allows you.

What you are doing right is biceps once a week. Remeber that biceps are always used as secondary muscles when doing compound workouts so try not to do the excersises that utilise biceps as a secondary muscle the day after or the day before your arms day.This way you help cut out the chances of over training....

Agree with Barbell,

I have noticed doing 4 weeks of very heavy sets 4-6 reps followed by 2 weeks lighter 8-10 reps then heavy again does the trick for me but it will differ from person to person:

Barbell curls- 3 sets -4 -6 reps
Concentration curl- 4 sets 4-6 reps
Cable curl- 3 sets 6-8 reps( difficult to do with good form if too heavy)
Tricep push downs 8-12 reps
Dips( good form) as many as possible first set followed by 2 less every set to follow) 3 sets
Incline Close grip bench/ or tricep Extensions, try and alternate weekly.

Enjoy the growth!

For me I need to train arms twice a week, training is a very personal thing. You need to know what works for you, it is true though if you looking for a pump in the gym you won't get big arms.. slow focused form, big compound movements.. back to basics.