DIESEL I have a question for you about your arm workout.

[StuartScott x 2]

You know that bicep tricep workout you posted in August, and said if you do them, your arms will be thick in about 8 weeks? Well, I did it for 8 weeks and went from 15.5 to 17 inches. Anyway, I just want to know the more traditional arm workout you talked about posting at the end of that post. Oh yeh, that arm workout usually took me about an hour and 20-30 minutes to do. Thanks.

 

[Big N]

Can you post this workout, too?

 

[DIESEL]

Here's what I normally do:

TRIS

CLOSE GRIP BENCH - 2-3 SETS , 4-7 REPS

SKULLS - 2-3 SETS - 4-7 REPS (LAST SET A TRIPLE DROP SET 4-8-10 REPS)

TRI PRESSDOWNS - 2 SETS - BOTH TRIPLE DROP SETS (4-8-10)

OR

if I'm feeling bored, I may do supersets instead of tri pressdowns...usually Tri DB Overheads supersetted with dips or Tri pressdowns then do the drop sets with the rope instead of the bar.

BICEPS

HEAVY BARBELL CURLS - 2-3 SETS, 4-7 REPS (LAST SET A TRIPLE DROP SET)

SUPERSET:
REVERSE GRIP EZ BAR CURLS - 6 REPS
HAMMER CURLS - 8 REPS
EZ BAR CURLS - 10 REPS

HEAVY ALT DB CURLS ON INCLINE BENCH - BENCH SET AT 60 DEGREES. (any lower and my shoulder kills me) 4-7 REPS (if i'm feeling particularly masochistic, I may do triple drops in this sequence 4-8-15)

FLEX BIS FOR 10-15 SECS AFTER EACH SET

IF I'M NOT TOO BLOWN OUT I'LL THROW IN THREE SETS OF HEAVY BEHIND THE BACK STANDING REVERSE WRIST CURLS.

I TRY TO DO THAT SEQUENCE YOU POSTED FOR 4-6 WEEKS A POP, TWICE A YEAR. THE REST OF THE TIME, I PRETTY MUCH FOLLOW THIS SEQUENCE, WITH NEW EXERCISES THROWN IN WHEN I GET BORED, OR LEARN SOMETHING NEW AND WANT TO TRY IT OUT.

D

 

[DIESEL]

Hey Big N:

here you go:

BTW, if you've got good arm routines, please post them. I'm always up for some new routines.

peace,
D

-------------------------------

hey bro,

1. you are totally going about getting guns the wrong way... the key to big ass guns is your TRICEPS, not your BICEPS.. Tris make up 70% of your upper arm mass.


2. Give your arms their own day

3. Work Triceps First

4. If you want big guns you have to really work on your traps and back as well

Try this routine...done once a week

TRICEPS

Close Grip Bench Press 12, 8, 6, 4
rest 2 minutes b/w sets

Tri - Set #1 ( 3 sets )
1. Skullcrushers 4-6 reps
2. Close Grip Bench 8 reps
3. Skullcrushers (to nose) 10 reps
rest 2 minutes

Tri-Set #2
1. OH DB Extensions 6-8 reps
2. Reverse Grip Tri - Pressdowns 10 rps
3. Rope Pressdowns 10 rps
rest 2 minutes

when done with tris flex and stretch tris for 5 minutes

BICEPS

Tri Set #1 - Barbell Curls (6-10-25) (done twice)
1. Curl with 90% of max (use a partner to emphasize the negative) 4-6 reps
2. drop the weight and do 10 more reps
3. drop the weight again and 25 reps
WARNING: This is going to hurt!! Not for pussies

rest 3 minutes b/w 6-10-25

Tri Set #2 (do 3 times)
1. Reverse Grip (palms down) Preacher Curls 10 reps
2. Preacher Curl (palms up) 10-12 reps
3. DB Hammer Curls 10-12 reps
rest 2 minutes

2 cycles of 21's with barbell
rest 2 minutes

do for 8 weeks - this should pack some serious meat on your guns...

----------------------

 

[Soshyopathe]

I'm really having trouble with my arms. My thighs are almost double the circumference of my arms. DEISEL, see anything wrong with this routine?

Skullcrushers 1 set
barbell curl dropset 8-10-12
Close-grip Bench

Giant set:
wide-grip curls
Tri-pushdown w/ bar
close-grip curls
Tri-pushdown w/ rope

1hand cable curls dropset w/ burnout
cable kickbacks

I've never really had preacher curls in my workout routine. As a result, my bi's are very short, they peak almost right next to my shoulder. Are preachers a necessity, and do they promote a whole lot of growth? I just can't get these sons-a-*****es to grow. Any help would be appreciated.

 

[DJ Girevik]

How well do chins/pullups work for arm size? I'm considering using a squat routine but adapting it to chins, using the chin assist machine and later on weights (max = 1 chin, cuz I'm heavy at 230).

 

[Hot Ice]

Look at DIESEL's answer and you understand why I hate exercising in english.

 

[StuartScott x 2]

Thanks for the workout D, and for anyone looking to gain some mass in their arms, just follow the workout he posted for 6-8 weeks, you'll be seeing results around the second ro third week.

 

[wheelin&dealin]

Originally posted by StuartScott x 2
DIESEL I have a question for you about your arm workout.

If there's one person who knows alot about arm workouts, it's DIESEL. He's the biggest "curl jockey" out there.

I'm guessing his workout routine looks something like this:

Monday - Arms
Tuesday - rest
Wednesday - Arms
Thursday - rest
Friday - Arms
Saturday - rest
Sunday - stairmaster

 

[Soshyopathe]

What was the name of his arm thread?

 

[Soshyopathe]

I ran a search for DIESEL's arm shocker post, and I can't find a damn thing. Can you post it again, or point to where I can find it?

 

[Ricky]

I remembered this oneDiesels arm workout

 

[StuartScott x 2]

Hey Soshyopathe, dummy, he just posted it for Big N. The whole workout...HEre, I'll post it again for the slow people like you...

[ b] TRICEPS

Close Grip Bench Press 12, 8, 6, 4
rest 2 minutes b/w sets

Tri - Set #1 ( 3 sets )
1. Skullcrushers 4-6 reps
2. Close Grip Bench 8 reps
3. Skullcrushers (to nose) 10 reps
rest 2 minutes

Tri-Set #2
1. OH DB Extensions 6-8 reps
2. Reverse Grip Tri - Pressdowns 10 rps
3. Rope Pressdowns 10 rps
rest 2 minutes

when done with tris flex and stretch tris for 5 minutes

BICEPS

Tri Set #1 - Barbell Curls (6-10-25) (done twice)
1. Curl with 90% of max (use a partner to emphasize the negative) 4-6 reps
2. drop the weight and do 10 more reps
3. drop the weight again and 25 reps
WARNING: This is going to hurt!! Not for pussies

rest 3 minutes b/w 6-10-25

Tri Set #2 (do 3 times)
1. Reverse Grip (palms down) Preacher Curls 10 reps
2. Preacher Curl (palms up) 10-12 reps
3. DB Hammer Curls 10-12 reps
rest 2 minutes

2 cycles of 21's with barbell
rest 2 minutes

do for 8 weeks - this should pack some serious meat on your guns [/b]

I did this for 8 weeks, and packed some serious meat on my guns. I also got a mild case of elbow tendonitis (tennis elbow)

 

[Soshyopathe]

Originally posted by StuartScott x 2
Hey Soshyopathe, dummy, he just posted it for Big N. The whole workout...HEre, I'll post it again for the slow people like you...

Yeah, it's painful being so slow all the time. It's like I just don't...... uh, what was I talking about?