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Thread: Looking for different arm routines...

  1. #1
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    Default Looking for different arm routines...

    I'd like to change up my current arm routine:

    Preacher Curls 4x8
    Alt DB Curls 4x10
    Cable Curls 3x12

    Tricep French Curl 4x10
    Rope Pulldown 4x8
    Skullcrusher 4x8

    Wrist Curls 3x10
    Rev Cable Wrist Curl 3x10

    So give me some advice, some new things to try, etc Thanks!


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    This is the Arm Routine I use when trying to increase Muscle and Strength, I stick to 4-8 reps, then to get a good Pump 8-12 reps at the end.


    Arm workout
    Barbell Curl 3 sets
    SS
    Skull Crushers 3 sets

    Preacher Curls 3 sets
    SS
    Overhead DB Extention 3 sets

    Incline Curls 3 sets
    SS
    DB Kickback 3 sets


    Arm Pump Circuit8-12reps
    Arnold Curl 3 sets
    Hammer Curl 3 sets
    Wrist curls 3 sets
    Reverse Wrist curls 3 sets
    SS
    Tricep Push down Tri-set 3 sets

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    You do that all in one day? Or do you break it up?

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    Quote Originally Posted by breathemetal View Post
    You do that all in one day? Or do you break it up?
    Ya all together, first part all super sets focusing on the Strength/Pump and then I do my Pump circuit I repeat 3 times.

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    Alright so in the pump circuit...you do a arnold curl, rest, hamer curl, rest, etc. then once ur done you repeat it all again?

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    For the Circuit theres no rest inbetween sets, I go through the whole circuit then rest 1 min and repeat untill I have done it 3 times.

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    Then why does the last 2 exercises say SS when its technically all one giant set?

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    Well just showing it's Bi/Forearm then Triceps, but I guess the proper term is gaint set.

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    I'll give it a try tomorrow since it's my shoulder/arm day, thanks!

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    NP, Hope ya like it

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    Arm workouts are like masturbation..makes you feel good, but your only fucking yourself.
    Last edited by jiritt0; 03-12-2010 at 08:03 AM.

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    Why do you say that?

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    because its funny...


    and true.

    The musculature of the arm is like 5% of the entire bodies muscle mass; why invest time only training such a small portion through isolation?! (number is an aproximation, im no super genius)


    I prefer to train the entire body as much as possible, especially anything that will involve the core (knees to nipples) --- for example why do standing bicep curls if you could do a wall squat bicep curl? or static bottom ROM lunge bicep curl? or bicep curlt o shoulder press? (still too much focus on a bicep curl for my tastes)

    For arm training, I prefer and recommend the following: upper body pushes/pulls (bench, row, military), pullups, chinups, dips, and pushups performed in varying loading patterns (strength, hypertrophy, endurance and power when able) incorporating as many variations of the movements as possible.


    Unless your goal is to become mr olympia (or something along those lines regardles of steroid use), a workout solely focused on the arm is extremely inefficient. I only even bother with isolation movements 1-2 weeks in advance of a large event - ie: in mid may the week or so prior to my wedding I will invest time/energy in traditional long slow duration cardio and doing direct bicep work, the exact training most people do year round simply because its easy and they don't know any better.


    If you wanna polish a workout off with a set of curls or some BS, that's fine, the pump and mental benefits cant be ignored, but the posted above workouts are closer to worthless than anything beneficial (unless you meet the criteria I mentioned above, feel the size of your arms = quality of life and bigger=better, or have a body dysmorphic -or similiar psychological- issue)



    try and replace everything you have been doing with your "arm" workouts with the exercises I listed for a month or two and see what happens to those super soakers.. you may pick up a few more oz and even flirt with the bb guns someday..this may not be the most enjoyable or fun type of training, but if you want results i speak the truth.
    Last edited by jiritt0; 03-12-2010 at 04:16 PM.

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    Alright, so could you list me some Bi/Tri/Forearm movements to do then? On top of the ones you just listed. Id appreciate it greatly. You obviously seem to know what your dealing with here

    And post some pics up man, you know your shit, so u gotta be lookin good (no homo) lol

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    biceps - I find chinups to be superior - any kind of underhand row, suicide benches (not the safest idea though), and they will be loaded eccentricly or concentriclly anytime you flex and extended the elbow


    triceps - dips with hands under shoulders and weight from waist (hands wide or weight around neck = more chest) - any overhand or neutral rowing motion (I love KROC rows...) - any upper body press (horizontal bench or vertical shoulder), pullups, and pushups - and same thing as bicep, anytime you flex or extend the elbow the tricep will be loaded either eccentriclyly or concentriclly (in the opposite manner of the bicep)

    forearms - max effort deads with an overhand grip til you can't, fat bar anything (theres wraps for this I need to buy), anything incorporating towels, pinching objects, gripping objects, or flexion/extension and radiation/deviation of the wrist (basically any controlled movement pattern, up to down, side to side, etc.)


    a good forearm one is to squeeze and make a tight fist as hard as you can for ten seconds, than extend all fingers as wide as you can for ten seconds and repeat for 5minutes straight. got that one from a cowboy, I've tested it and it is no fun


    IMO these are far superior to focusing on isolation movements; sure throwing in curls/tricep work to finish a workout for mental reasons (aka pump BS) is okay or more importantly to kink out any muscular imbalances/strengthen weakpoints for more important exercises and general health/joint functioning or to hit certain heads of the biceps/triceps (if you want big arms, focus on triceps, it has 3 heads not 2, and is bigger by nature...biceps are for male models, triceps are for meatheads)

    this is just everything from my mind.



    I avoid posting personal info anymore. i also do my best to avoid incorporating supplements . it goes against the philisophy i follow as a coach/trainer -- i personally have a different vantage point but for legal and moral reasons I provide what information I feel appropriate (ie: most people shouldnt even be using supplements..and it is a shame they do; supplementing a crappy diet and 1980's school boy training program is like putting a brand new fancy looking shiny paint job on a ford focus - it's still a POS car)
    Last edited by jiritt0; 03-12-2010 at 07:37 PM.

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    Thanks. As for as the sups are concerned....why are you on this forum then if you are against supplements?

    Also, what certifications do you have? degree? etc

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    Tommy, i tried the workout and WOW it was awesome! Best pumps ive had in a while! Thanks

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    Quote Originally Posted by breathemetal View Post
    Tommy, i tried the workout and WOW it was awesome! Best pumps ive had in a while! Thanks
    Awesome! Glade you liked it, I find it works the best for me, I've tried a lot of diff arm workouts and I love that one the most.

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    Yeah I definitely like it. I kept my usual weights for the first supersetted part, but once i hit those 3 rounds, i had to lower :/ but i still had a great workout!

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    Quote Originally Posted by breathemetal View Post
    Thanks. As for as the sups are concerned....why are you on this forum then if you are against supplements?

    Also, what certifications do you have? degree? etc
    I like to stay in the know on supplements because most people are complete dumbasses and need someone to give them the truth (not a purty half naked model marketing logo saying THIS WILL CHANGE YOUR LIFE on every other magazine page) - plus I do use some things myself, as I am at that stage in my training age where they can be useful, at times. so I am not necessarily purely against supplement use as a whole, I am against people that shouldnt be using supplements using them for various detrimental psycho-physio logical reasons.

    your body will accomodate to everything you do, but only for a short period of time, if you use advanced training methods or nutrition practices (herein regarding supplement usage) prior to when it is really needed you will accomodate to the benefits before you even need the support... this is further facilitied by those that tell you to take things year round with no time off.. surely one would assume they mean good yet i believe that more often than not these practices stem from their person desire for you to buy/consume more of their product and help them get a new car/house/etc.


    my background:
    MS Kinesiology *sport & exercise psychology* from Temple Univ
    NSCA-CPT
    NSCA- CSCS
    USAW level 1 (sport/club coach)
    USA Track & Field level 1 (actually at a weekend clinic to get this next weekend)
    AASDN Nutrition Specialist (if they accept the paperwork I sent out yesterday - I don't really care if they do I only did it cause I had the opportunity for free)

    I've taught weight training at Temple University for about 3 years now - taking fat lazy people or idiot meatheads, and re-developing their whole philsophy on training/health for significantly improved results.


    I did an internship at Velocity Sports Performance for a semester while in grad school - this is what sparked everything for me; it helped me see the light and leave the world of crappy training (which i learned thanks to bb.com and muscle & fiction magazines) and learn how to actually train for performance, health, and composition

    and for the past academic year I have volunteered with Temple's Strength & Conditioning program - in the fall I was able to function as the sole coach for the Crew and Fencing teams - now I merely asssist with track and field due to schedule issues ( i had to get a 2nd job to pay bills)

    I am hoping that during the 2010-2011 school year I can get an internship with Villanova's strength & conditioning program, working primarily with their football and basketball teams

    The collegiate S&C coaching avenue is my desired path to pursue, I am struggling to find any FT jobs there due to a lack of experience -- I was unaware of the field until my last year of graduate school, and did not have any experience in that realm until I began volunteering - no experience + no social networks = struggles to find a job without a major relocation (I can not travel far from my family or my fiancees)


    I've been told by Temple's strength coach I work with/went to school with that the thign that most impressed him is that I am a self made guy -- I haven't had any mentor in this field really -- everything I know I have gone out and taught myself or learned through trial & error under the bar (my favorite part).


    To be real, my personal early education on alot of things - especially nutrition- stemmed from pu12 at bb.com boards -- that lead me to get into those forums and read alot and dive head first into supplement usage without much knowledge (for better or worse). granite i also had a pretty decent HS strength coach for football (he worked with the Univ of Pitt and Pittsburgh Pirates they said..) which taught me the value of hard work, busting your ass, and what it means to be a man (gotta love sports)...though as I have progressed in this field I realize I could of been 100x a better athlete if our trainign program wasn't so weaksauce... I imagine this is why the guy was working with a small crappy HS football team instead of professional/collegiate sports at that time haha


    I've since been able to significantly re-write everything with a more scientifically based application of knowledge rather than pure underground meathead somewhat fantasy ideologies. I post here because it was not as supplement whoreish in the past; but sadly as bob dylan once let rip, the times they are a changin..


    if your ever real bored, look up my log from 2009.... it was ok training -I'm not sure why people post their training online, so I quit doing that because I believe it proved to be a waste of time/energy - 2010 has been far superior, and for some reason, I am terrified for what the rest of the year holds. I can not wait to get back outside running sprints and all that shizz

    A wise man once said "One shalt not wrestle with monsters, lest ye be a beast himself." I don't know how that fits in here, but it sounded cool and I think i just made it up. (bet i had you going with the wise man thing)
    Last edited by jiritt0; 03-13-2010 at 09:21 AM.

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