I need to shock my arms. Recommend new exercises PLEASE!!

Discussion in 'Fitness & Nutrition' started by Intellex, Aug 3, 2005.

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  1. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    Here's usually what I do for Bis/Tris (not all of em everytime)


    Bi
    -------------
    Seated DB curls
    Seated DB Hammer curls
    Cable Curls
    Weighted Pullups (bw + 90lbs)
    Isolation curls
    21s


    Tris
    --------------
    CG Bench
    Skull Crushers
    Cable Pressdowns
    Reverse Cable Press
    Rope cable press
    Single arm cable press



    There's more, but nothing that really makes me feel I've worked them :dunno:
     
  2. JP®

    JP® New Member

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    Overheads for tri's..
    Dunno what else to do for bis, maybe wide grip curls?

    Thats a shitload of work as well.
    Post up what days you do your other body parts. Most times, when people arent growing its not because the routine is off.
     
  3. G-n-P

    G-n-P New Member

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    its too much first of all. Pick the two most basic and compound for each and go heavy with some good volume for a while. Second, if you want your biceps to grow some kind of incline curl needs to be part of the game. The weighted pull ups should hit your bi's a little but that is a back exercise.

    If I were you I would do something like this for the next couple weeks to month:
    bi's:
    straight bar curls
    10,8,6
    8,6,4
    6,4,3
    Incline Curls
    5x10

    some kind of lower arm work

    Tri's
    Close grip board or towel or phone book or whatever press
    10,8,6
    8,6,4
    6,4,3
    Cable Pressdowns or Incline Tate's
    5x10
     
  4. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    hmm, could very well be. I think I might be overworking

    Chest/Tris
    Back/Bis
    Shoulders
    Arms
    Legs

    Rinse repeat
     
  5. JP®

    JP® New Member

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    I would swap out the CG's in NHb's, and put in overheads, just to switch up a bit (you already have them in your previous routine) but other than that his suggestions look solid. Remember to keep increasing the weight, but keep your form and do SLOW (like 4 sec) negatives.
     
  6. JP®

    JP® New Member

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    Personally, I think you should work arms once a week. 2x is too much, unless you have the trump card. Id also throw a day off in between shoulders and arms, and another day off after legs.
     
  7. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    I don't know what you mean by incline curls. :sad2:
     
  8. G-n-P

    G-n-P New Member

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    Eventually someone needs to tell you that lifting superslow is not the end all to hypertrophy training. It is one of SEVERAL ways to accentuate the yielding portion of the lift. Secondly, increasing the weight is only one of SEVERAL ways to vary intensity. Seriously, a basic understanding of strength and conditioning and a little less arnold would do you some good.
     
  9. Leb_CRX

    Leb_CRX OT's resident terrorist

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    sittin on an incline bench and doing them like that

    pic

    [​IMG]

    it's suppose to take everything but bi's completally out the equation
     
  10. Phineas Q Stork

    Phineas Q Stork Active Member

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    Pretty sure he just means doing curls while sitting on an incline bench
     
  11. G-n-P

    G-n-P New Member

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    due to the biomechanics of a regular curl, at about 30-45 degrees the front delt begins to and pretty much finishes the movement. If you lay back on an incline bench at about a 30-45 degree angle, the biceps are activated and forced to finish the movement. You won't be able to handle nearly as much weight but the biceps are targeted directly this way. It is the most biomechanically sound bicep exercise.
     
  12. Phineas Q Stork

    Phineas Q Stork Active Member

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    Do you think it would be best to do the incline curls first in a bicep workout? I just throw bis in at the end of my DE bench day usually
     
  13. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    I do something similar where you lay your arm over an incline seat (call em isolation curls) So your arm is lying on the bench and you curl from there.

    My normal Curl is ~60lb dbs, but isolated it's about 35-40

    Would this be the same, or would you still recommend incline curls?
     
  14. G-n-P

    G-n-P New Member

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    If it is something that you are trying to focus on then of course, do them first....give them training focus.


    I don't care about my biceps all that much, I do some work to prevent muscle imbalances and such, but I do what I more concerned with improving first. So I will be doing some type of compound lift be it squat, clean, snatch, bench dl whatever....
     
  15. G-n-P

    G-n-P New Member

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    I know what you are talking about.....its not the same

    I can curl 75's for sets of 10, I incline curl like 40 for 10 and I have a hard time getting to 3 sets. Biceps wear out faster than you'd think b/c they are arelatively small muscle when isolated. Try incline curls for a while, a lot of volume there is more worthwhile than the volume doing all the other arm stuff you are doing. Training efficiency.
     
  16. WPInerd

    WPInerd New Member

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    superset preacher curls and superset skull crushers

    /thread
     
  17. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    :cool:

    Thanks
     
  18. G-n-P

    G-n-P New Member

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    go read something other than flex

    /you
     
  19. WPInerd

    WPInerd New Member

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    what are you talking about? i didn't read flex to get that, i usually do it anyway
     
  20. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    What ARE you talking about NHB, you obviously don't know shit :ugh:


    :madfawk:
     
  21. WPInerd

    WPInerd New Member

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    im just telling you what's been working for me, didn't mean to offend people
     
  22. Phineas Q Stork

    Phineas Q Stork Active Member

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    Personally, I was very offended
     
  23. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    I'm absolutely offended, my honor is compromised. I'll need the virginity of your first daughter now kthnx bye


    :wavey:
     
  24. WPInerd

    WPInerd New Member

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    haha whatever to do to amend my sins :)
    first daughter it is
     
  25. G-n-P

    G-n-P New Member

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    I was just fucking with you....in a bad mood today


    and the /thread thing is starting to annoy me.....not your fault tho



    int main()
    {
    printf(%s,"die in a fire");
    return 0;
    }
     
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