marky_g

what are the best most effective exercies on you bi's and tris,

i seem to be sturuggling with tham, in perticular bi's

any advise would be great cheeRS

Trist

Preacher curls for biceps scull crushers or california press for triceps, just a couple.

marky_g

forgive me for my stupinidty but i dunno what machines do what and what movments are what ....complete novice

DaveMCMkIII

I do cable tricep extension, close-grip bench press and cable tricep push down (standing up using a lat puldown machine and either a flat bar or rope)

For biceps i do standing curls with an ez bar, seated dumbell curls (dumbells facing foward and behind, not parralell), cable curls and concentration curls.

These are my favourites and have been good for me, i may also use a french press (same as a skull crusher but using a tripcep bar; skull crusher being when you lie on your back with dumbells in your hands and fully extended arms above, and then flex your arms at the elbow, towards your head and then extend them back to the starting position)

marky_g

thanks mate much appriciated

mackers

try 21`s with as heavey a weight as possible, incase you dont know what it is, it is like barbell curl but you start from rest pull bar up half way, then back down again, do this seven times. Then from half way pull the bar right up but on lowering only lower to half way and back up, seven of those. Then seven full curls. good luck

Manchester Mike

Give this site a look over mate...
http://www.ast-ss.com/training/exerc...sp?bp=Arm&pn=1

Hope it helps

marky_g

mackers....yer ive done that one defore just gave me saw elboys

marky_g

cheers mate thats exactly the type of site i was loking for to have explanations and pics cheers mate

Wazzzer

21s are good excersises, they fookin hurt the next day too lol

I do seated hammer curls, preacher curls and 21's for bi's; cable push downs, skull crushers and dips for tri's

this is a good site as well...

http://www.ast-ss.com/training/exerc...sp?bp=Arm&pn=1

marky_g

yep just planned new exercises, on currently on weight loss so noe heavy weights as im doin 40 min cardio the 20 to 40 wieghts

kerf

I do '30s' (like 21's but 10 of each, rather than 7) with as much weight as I can handle. They hurt nice though. By the time I get to my 5th full curl Im verging on crying. But you know what they say, no pain, no gain!

marky_g

u animal

Paul Eggleton

Your arms get a lot of action from other training - back and chest for example so give yourself a rest day followed by your arms, and then have another rest day or do legs.

Arms, like calves, also tend to grow better when you are putting on weight/mass overall.

OB1

have a look on the maximuscle website, some good routines and advice.

bassy_g

my arms are very stubborn to grow,i have tried almost anything and ive figured out what works for me,i use 4 excercices
curl grip weighted chins 2x8
dips or close girp bench press 2x8
straight bar curls 1x30
overhead tricep extension with ez bar 1x30

once you can get the sesired number of reps for each set of each excercice add a small amount of weight.the sets of 30 start off easy but as you progress in weight they become torture.

marky_g

i think ive sorted it now doin 5 excesises for arms

preacher curls 3x8
lateral pull downs 3x8
barbell wrist curls 2x15
reverse gril lateral pull downs 3x8
standing ulternating dumbbell curls 3x10

stagered up weights by each set

with this i feel something in my arms.... where i didnt before even tho i was using the biggest weights i could lift

and.......

i do 5 day week

monday legs
tuesday chest
wednesday back
thursday arms
friday shoulders

with 40 cardio each session