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Arm Training

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christopher
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2004/01/22 14:08:41 (permalink)
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Arm Training


Any suggestions on a good arm prog. Particular attention to lower bicep and outer triceps.

Cheers.
#1

18 Replies Related Threads

    ad19
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    RE: Arm Training 2004/01/22 16:14:40 (permalink)
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    overhead dumbell tri extensions are good for outer tri's
    incline dumbell curl keeping wrist supernated throughout is i find excellent for lower bi
    #2
    tyrob
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    RE: Arm Training 2004/01/22 18:07:39 (permalink)
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    basics/ barbell curl/tri press downs,works for me
    #3
    dirtyvest
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    RE: Arm Training 2004/01/22 18:20:03 (permalink)
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    After mass I take it. Good old Barbell curls would be the staple diet for biceps and a good all round mass builder for the tri's like dips or close crip bench.
    #4
    Swimbikerun
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    RE: Arm Training 2004/01/22 19:49:47 (permalink)
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    quote:
    Originally posted by dirtyvest

    After mass I take it. Good old Barbell curls would be the staple diet for biceps and a good all round mass builder for the tri's like dips or close crip bench.


    agree with above, could always throw in some skullcrushers in the mix.
    oh and something i noticed myself, watch out for overtraining, work tris with chest, bis with back. then your generally only training each arm part once per week.imo
    #5
    lonertyme
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    RE: Arm Training 2004/01/23 03:08:14 (permalink)
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    I train arms on thursdays by themselves. I superset like this:
    skullcrushers/incline dumbell curls -rope pushdowns/ hammer curls-
    heavy dumbell curls/heavy kickbacks. This worked well for me. This is my staple and occassionally i'll substitute different exercises depending on how the guns are feeling that day.
    #6
    DBZFREAK
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    RE: Arm Training 2004/01/23 13:20:24 (permalink)
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    I agree with dirtyvest on barbell. I also like Zotman curls. they pinpoint the bicep without use of the forearms.
    #7
    Robert
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    RE: Arm Training 2004/01/23 17:19:19 (permalink)
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    they pinpoint the bicep without use of the forearms......

    why would you want to do that?? small forarms=small upperarms, small shoulders=small upper arms, samll tris= small biceps.
    TRAIN EVERYTHING.
    rob
    #8
    Robert
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    RE: Arm Training 2004/01/23 17:21:08 (permalink)
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    P.S., you don't have a lower bicep. its all one muscle.
    a good arm prog would include the following:
    squat
    DL
    chins
    weighted pressups/dip
    plate curls
    rob
    #9
    PikeKing
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    RE: Arm Training 2004/01/23 22:32:42 (permalink)
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    quote:
    Originally posted by DBZFREAK

    I also like Zotman curls. they pinpoint the bicep without use of the forearms.



    What!? No they dont, Zotterman curls overload the forearms on the eccentric by lifting in supination and lowering the load in pronation.
    #10
    GTM
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    RE: Arm Training 2004/01/24 14:17:25 (permalink)
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    What on earth is a Zotterman curl???

    GTM
    #11
    IrishRunt
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    RE: Arm Training 2004/01/24 22:53:19 (permalink)
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    quote:
    Originally posted by GTM

    What on earth is a Zotterman curl???

    GTM



    i think it's where you hold a dumbbell in each hand and try and touch the opposite side of your chest with the dumbbell. your obviously standing when doing this. i was told that that's what a zotterman curl was. i don't know the exact name of the exercise i'm talking about, but i was told that that was the correct name. am i right?
    #12
    IrishRunt
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    RE: Arm Training 2004/01/24 22:55:25 (permalink)
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    quote:
    Originally posted by stryker

    quote:
    Originally posted by dirtyvest

    After mass I take it. Good old Barbell curls would be the staple diet for biceps and a good all round mass builder for the tri's like dips or close crip bench.


    agree with above, could always throw in some skullcrushers in the mix.
    oh and something i noticed myself, watch out for overtraining, work tris with chest, bis with back. then your generally only training each arm part once per week.imo



    i had a problem where i overtrained my triceps. i started training them with chest and have gotten much better results since i started doing it this way.
    #13
    PikeKing
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    RE: Arm Training 2004/01/24 23:30:05 (permalink)
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    A Zotterman Curl is the same as a normal dumbbell curl except at the top of the movement you rotate your hands to a palms down position and then lower.
    #14
    DBZFREAK
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    RE: Arm Training 2004/01/25 12:38:24 (permalink)
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    Pikeking...Zottman curls do isolate the bicep. While contracting on the upstroke you do not use your wrists/foreams untill you are at full contraction. This makes you use your bicep without help from your foreams by curling them forward. You still work you forearms on the downstroke but you isolate the bicep coming up. You have an extensive vocabulary but big words don't make it right. Peace out Bro'.
    #15
    TheMasterPlan
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    RE: Arm Training 2004/01/25 16:25:24 (permalink)
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    I remember back in the day, when thanks to Mens Health i thought it would be a good idea to use 'incline zottman curls' as one of my 3 bicep movements.

    [sorrow] shakes head with woe [/sorrow]

    ah, mens health!
    #16
    PikeKing
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    RE: Arm Training 2004/01/25 17:07:01 (permalink)
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    quote:
    Originally posted by DBZFREAK

    Pikeking...Zottman curls do isolate the bicep. While contracting on the upstroke you do not use your wrists/foreams untill you are at full contraction. This makes you use your bicep without help from your foreams by curling them forward. You still work you forearms on the downstroke but you isolate the bicep coming up. You have an extensive vocabulary but big words don't make it right. Peace out Bro'.



    Even in full supination you are going to use the forearms, using your logic why would you even do a zotterman curl in the first place as a lot of loading is removed from the biceps in the eccentric phase.

    As for my vocabulary, what can I say, I can't help being bright
    #17
    Voivod
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    RE: Arm Training 2004/01/25 17:24:49 (permalink)
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    If you want big arms then -

    Chins
    Dips
    Biceps curls
    Bench press
    Military press
    Deadlift
    #18
    DBZFREAK
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    RE: Arm Training 2004/01/26 00:23:15 (permalink)
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    J5 & Pikeking,
    Good food for thought Bro's. I think maybe I should research deeper on this exercise. I injoy doing them every once and a while but if it really doesnt work...well I still like em. Peace out Bro's
    #19
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