BICEPS AND TRICEPS...my problem area! HELP

  • jockhappy

    Posts: 11

    Jul 16, 2013 8:35 PM GMT
    Looking for tips, training methods, exercises, secrets, anything to help me improve my arms..I am open to new ideas and training please share your success with me so I CAN BE HAPPY WITH THIS AREA
  • Posted by a hidden member.
    Log in to view his profile

    Jul 16, 2013 8:45 PM GMT
    The pitfalls that I see most often when guys train arms are:
    1. Lifting too heavy on biceps, not heavy enough on triceps
    2. Not getting full extension and contraction
    3. Not effectively isolating the muscles (mostly, allowing too much shoulder movement)
    4. Neglecting forearms

    I've shared this video here before, but I think Kai Greene does a great job explaining how to hit them effectively:

  • Posted by a hidden member.
    Log in to view his profile

    Jul 16, 2013 8:52 PM GMT
    Pull ups, chin ups, rows, heavy negatives, etc.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 16, 2013 9:08 PM GMT
    jockhappy saidLooking for tips, training methods, exercises, secrets, anything to help me improve my arms..I am open to new ideas and training please share your success with me so I CAN BE HAPPY WITH THIS AREA


    If you're actually interested I'm a personal trainer PM and I'll give you something you can add in.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 16, 2013 11:24 PM GMT
    focus on your triceps and your whole arm will grow... start with three exercises for your triceps ...press downs, reverse-grip press downs and over head rope extensions ..

    then hit your Biceps... your arm will be warmed up so u will also avoid injuries ....remember, your triceps are a huge portion of your arm.. train them hard and your whole arm will grow
  • Posted by a hidden member.
    Log in to view his profile

    Jul 16, 2013 11:26 PM GMT
    Use light enough weight that you can do a full extension. Doing heavy bicep curls can be not effective. Preacher curls and seated incline DB curls really force you to go all the way down.

    I've never had issues with Triceps, and make sure you incorporate DIPS.
  • HndsmKansan

    Posts: 16311

    Jul 17, 2013 12:51 AM GMT
    Getting good input.. I would add, don't overdo (I always warn myself about that) and shift up, change it up and don't get caught up in the same old routine.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 17, 2013 2:48 AM GMT
    key to the arm is working the tricep hard. Yes you have to do bis but they aren't the most important part. Too many people in the gym give tris little or not enough attention

    would echo some of the others recommendations for excercises. If your gym has a hammer strength dip machine I would highly recommend it as you can do some heavier weight on it. A regular dip machine or doing dips between two flat benches will work. Also isolate them with a one armed cable pulldown.

  • Hunkymonkey

    Posts: 215

    Jul 21, 2013 8:51 PM GMT
    Slow negatives really help. Keep in mind your tricep has 3 parts and your bicep has 2 parts and you do need to train them all, even if not equally - that depends on your particular muscle structure.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 16, 2013 5:49 PM GMT
    All good suggestions from the guys above! One last word-- if u wanna grow arms, work your legs! Leg workouts produce the greatest burst of GH and test. So if arms are lagging, train em the day after legs!
  • FlypinHigh

    Posts: 465

    Aug 16, 2013 5:59 PM GMT
    muscle4muscle saidAll good suggestions from the guys above! One last word-- if u wanna grow arms, work your legs! Leg workouts produce the greatest burst of GH and test. So if arms are lagging, train em the day after legs!


    Working out your legs will do absolutely nothing for your arms. That is so ridiculous.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 17, 2013 10:40 AM GMT
    FlypinHigh said
    muscle4muscle saidAll good suggestions from the guys above! One last word-- if u wanna grow arms, work your legs! Leg workouts produce the greatest burst of GH and test. So if arms are lagging, train em the day after legs!


    Working out your legs will do absolutely nothing for your arms. That is so ridiculous.


    FlypinHigh has a point. Although arm exercises have nothing to do with leg exercises, the OP's pictures suggest (to me at least) that he would benefit from gaining lean muscle all over his body, not just on his arms. Stimulating GH secretion is key to gaining muscle, and working the largest muscle groups results in the most GH secretion. And leg muscles are the largest muscles in the body.

    When I wanted to put on size, I worked my legs twice a week. The results? I gained muscled everywhere.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 17, 2013 3:10 PM GMT
    Tricep make about 2/3 of your arm

    the best exercise as per all researches i have seen - triangle pushups , reverse dips & v bar extensions are the most activity generating exercises rated by all top physical research


    for bicep - concentration curls & sz curls & one extension exercise is what i do , same all best rated by science researches
  • LEANDRO_NJ

    Posts: 1114

    Aug 17, 2013 3:23 PM GMT
    jockhappy saidLooking for tips, training methods, exercises, secrets, anything to help me improve my arms..I am open to new ideas and training please share your success with me so I CAN BE HAPPY WITH THIS AREA


    You've got to be kidding!? there is absolutely nothing wrong with your physique! for a 45 yr old man your physique is above average...correction, more like perfect!!! whatever you've being doing keep it up, it seems to be doing the trick!!

    I just turned 50 this Spring, and after 2 1/2 yrs I did managed to get to my ideal weight. I am now starting my second phase in toning up my muscles, and so far I am very pleased with the results, no loose skins, scars or veins on the surface of my skin to worry about!! I am taking it one day at a time, and I can't wait till I start building upper body muscle mass! my legs and thighs are already where I want them to be!! good luck and stick to your current plan, it seems to be working just fine!!
  • Posted by a hidden member.
    Log in to view his profile

    Aug 17, 2013 3:49 PM GMT
    LEANDRO_NJ said
    jockhappy saidLooking for tips, training methods, exercises, secrets, anything to help me improve my arms..I am open to new ideas and training please share your success with me so I CAN BE HAPPY WITH THIS AREA


    You've got to be kidding!? there is absolutely nothing wrong with your physique! for a 45 yr old man your physique is above average...correction, more like perfect!!! whatever you've being doing keep it up, it seems to be doing the trick!!


    I have to agree here.

  • PT_Focus

    Posts: 24

    Aug 17, 2013 3:51 PM GMT
    As a trainer I cannot say how perfect this guys advice is!!! I am constantly telling clients how to correct these things. And I CANNOT STAND guys in the gym who break these rules!

    SF79 saidThe pitfalls that I see most often when guys train arms are:
    1. Lifting too heavy on biceps, not heavy enough on triceps
    2. Not getting full extension and contraction
    3. Not effectively isolating the muscles (mostly, allowing too much shoulder movement)
    4. Neglecting forearms

    I've shared this video here before, but I think Kai Greene does a great job explaining how to hit them effectively:

  • FlypinHigh

    Posts: 465

    Aug 17, 2013 5:38 PM GMT
    BlkMuscleGent said
    FlypinHigh said
    muscle4muscle saidAll good suggestions from the guys above! One last word-- if u wanna grow arms, work your legs! Leg workouts produce the greatest burst of GH and test. So if arms are lagging, train em the day after legs!


    Working out your legs will do absolutely nothing for your arms. That is so ridiculous.


    FlypinHigh has a point. Although arm exercises have nothing to do with leg exercises, the OP's pictures suggest (to me at least) that he would benefit from gaining lean muscle all over his body, not just on his arms. Stimulating GH secretion is key to gaining muscle, and working the largest muscle groups results in the most GH secretion. And leg muscles are the largest muscles in the body.

    When I wanted to put on size, I worked my legs twice a week. The results? I gained muscled everywhere.



    I think some of you need to read up on literature from the past 20 years. The additional hormone release from working out legs is not significant so it will make no difference at all. There are plenty of superjacked guys in wheelchairs. I tried to find someone who could be natural.


    kyle_npc.jpg
  • Posted by a hidden member.
    Log in to view his profile

    Aug 17, 2013 8:52 PM GMT
    FlypinHigh said
    I think some of you need to read up on literature from the past 20 years. The additional hormone release from working out legs is not significant so it will make no difference at all. There are plenty of superjacked guys in wheelchairs. I tried to find someone who could be natural.


    kyle_npc.jpg

    It's only funny because showing that you can gain muscle mass without working your legs does not disprove that working your legs would hurt the workout.
    Linking or citing your sources would make the point.
  • FlypinHigh

    Posts: 465

    Aug 18, 2013 3:28 AM GMT
    Macaque said
    FlypinHigh said
    I think some of you need to read up on literature from the past 20 years. The additional hormone release from working out legs is not significant so it will make no difference at all. There are plenty of superjacked guys in wheelchairs. I tried to find someone who could be natural.


    kyle_npc.jpg

    It's only funny because showing that you can gain muscle mass without working your legs does not disprove that working your legs would hurt the workout.
    Linking or citing your sources would make the point.


    Nobody else cited sources so why do you expect me to? Never said working out legs would hurt your workout but it does nothing to make your arms grow.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 18, 2013 12:29 PM GMT
    Disturbed that you think that guys with big arms in wheelchairs is an argument in your favor. icon_rolleyes.gif

  • FlypinHigh

    Posts: 465

    Aug 18, 2013 5:26 PM GMT
    GonzoTheGreat saidDisturbed that you think that guys with big arms in wheelchairs is an argument in your favor. icon_rolleyes.gif



    Then you are easily disturbed or don't know what the word disturbed means.
  • Webster666

    Posts: 9217

    Aug 19, 2013 3:18 AM GMT
    Learn proper form (how to do the exercises correctly).
    It's amazing to me, how many guys I see, doing the exercises incorrectly.

    For me, the 2 best arm exercises are standing dumbbell curls, and cable reverse curls
  • Posted by a hidden member.
    Log in to view his profile

    Aug 19, 2013 3:24 AM GMT
    Hunkymonkey saidSlow negatives really help. Keep in mind your tricep has 3 parts and your bicep has 2 parts and you do need to train them all, even if not equally - that depends on your particular muscle structure.


    I've been finding this to be true. I'm a hard gainer, and I'm feeling and seeing the results from this.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 27, 2013 6:51 AM GMT
    Also, remember that proper diet is relevant to building mass. You need to make sure that you are eating right. High protein and Carbs intake is key! I recently got into it. I see results every week!
  • Posted by a hidden member.
    Log in to view his profile

    Aug 28, 2013 5:58 PM GMT
    muscle4muscle saidAll good suggestions from the guys above! One last word-- if u wanna grow arms, work your legs! Leg workouts produce the greatest burst of GH and test. So if arms are lagging, train em the day after legs!


    THIS!

    (and of course, you need to train your arms...but your GH levels will spike!)