Seen a few posts lately about members wanting to bring up their arms or to make them a stand out bodypart. For bodybuilders arms are a very important bodypart as they are very visible to the average person and on stage they are used in all of your poses. A big set of arms is IMO one of the bodyparts that shows power and size when someone looks at your physique.
From experience, I know that most people benefit from higher volume with arms but this does not mean lots of sets and reps. Quality over quantity. But the key is to get the muscles both stronger and bigger and to wear those fibres down.
For powerlifters, triceps are a very important muscle group for Bench Press, it's the muscle group most responsible for the final portion of the lift (lock out). To bodybuilders, triceps are very important ... they make up 2/3rds of the arm and thus manifest size.
Triceps
CG Bench: 3 x 5, 1 x 8
Tricep Dips: 3 x 8-10
DB OH Ext: 3 x 8-10
Pressdowns: Triple Drop Set
Biceps
Olympic Curls: 3 x 5, 1 x 8
DB Curls: 3 x 8-10
Machine Curls: Triple Drop Set
We start off with our basic mass builders with lower reps, as the workout progresses we do higher reps and intensity methods to fully wear down the fibres. Take most if not all sets to failure, it's important to push yourself in the gym as that's how you get gains. I advise good form; not perfect form. If you're doing every rep perfectly, the weight isn't enough. Swing a little to get that extra rep or two out, this is what gets you growth. Put all you've got to getting that extra rep or two out even if form goes sloppy.
MM
From experience, I know that most people benefit from higher volume with arms but this does not mean lots of sets and reps. Quality over quantity. But the key is to get the muscles both stronger and bigger and to wear those fibres down.
For powerlifters, triceps are a very important muscle group for Bench Press, it's the muscle group most responsible for the final portion of the lift (lock out). To bodybuilders, triceps are very important ... they make up 2/3rds of the arm and thus manifest size.
Triceps
CG Bench: 3 x 5, 1 x 8
Tricep Dips: 3 x 8-10
DB OH Ext: 3 x 8-10
Pressdowns: Triple Drop Set
Biceps
Olympic Curls: 3 x 5, 1 x 8
DB Curls: 3 x 8-10
Machine Curls: Triple Drop Set
We start off with our basic mass builders with lower reps, as the workout progresses we do higher reps and intensity methods to fully wear down the fibres. Take most if not all sets to failure, it's important to push yourself in the gym as that's how you get gains. I advise good form; not perfect form. If you're doing every rep perfectly, the weight isn't enough. Swing a little to get that extra rep or two out, this is what gets you growth. Put all you've got to getting that extra rep or two out even if form goes sloppy.
MM
