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Toning arms

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i train with light free weights , plenty of reps at least 3 times a week.ime a lot of people who want good arms concentrate on bi-ceps & do lots & lots of arm-curls,preacher curls etc.
but what works for me is to concentrate on the tri-ceps as they r a bigger muscle.even doing bench pressing, is a secondary exercise for the tri-ceps - especially with a narrower grip
 
go hard and heavy with arms. If you can do 10 of them in a row then you need to up the weight. How do you expect to get stronger if you stay at the same weight all the time? You should manifest an attitude that becomes infuriated at yourself if you find yourself willing to stay at the same level of intensity for weeks on end. You're puny and weak if you do this.

You should have a bar that you can add 5 pounds of weight to (2.5 pounds each side).

The best exercises are standing barbell curl for biceps

and skullcrushers for triceps

then overhead presses for front deltoids

and bent barbell row for rear deltoids

round it off with lateral raises for medial deltoids and you have a GREAT arm/shoulder workout.

so here we go:
Bent Row 3x8-10
OH Press 3x8-10
curl 3x8-10
skullcrusher 3x8-10
lat raises 3x8-10

I would probably add in pullupus (weighted or assisted depending on your current level of strength) at the end. 3x8-12.

If you are not adding reps to your sets or (ideally) weight to the bar EVERY workout then you're: A) not trying hard enough and are doomed to be a weakling with puny arms or B) are not eating enough to recover from last workout.

You also need to focus on legs. Ignoring legs will decrease serum levels of testosterone and GH which will have very negative impacts on your ability to grow your arm muscles. So, focusing on legs will actually make your arms bigger!
 
Amebix said:
Basically the hormonal response is greater with compound exercises then it is with isolation exercises, and so for best results compound movements (movements involving more then one joint) should form the bulk of your routine. You said also that freeweights would allow you to exercise your muscles in specific ways and give you more control over how your muscles grow, but stimulating a muscle is stimulation a muscle, and it doesnt really matter if it comes from a tricep extension or a press, because fundamentally theyre both performing the same action, extending the elbow.
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uhhhhhhhhhhhhhhhhhhhhhh................................


NO.

tricep extensions will NEVER stimulate your triceps as much as OH presses or skullcrushers. Tricep extensions are the fucking worst waste of time exercise you can possibly do. Its putting your arm at a seriously disadvantaged leverage. That doesn't mean greater stimulation. That means less net muscle fibers being taxed and subsequently systematically torn.

OH Presses >>>>>>>>>>>>>>>>>>>> tricep extension

if you want your triceps to get huge do bunch of OH presses and skullcrushers.
 
Gaian Planes said:
uhhhhhhhhhhhhhhhhhhhhhh................................


NO.

tricep extensions will NEVER stimulate your triceps as much as OH presses or skullcrushers. Tricep extensions are the fucking worst waste of time exercise you can possibly do. Its putting your arm at a seriously disadvantaged leverage. That doesn't mean greater stimulation. That means less net muscle fibers being taxed and subsequently systematically torn.

OH Presses >>>>>>>>>>>>>>>>>>>> tricep extension

if you want your triceps to get huge do bunch of OH presses and skullcrushers.
Click to expand...

I would like to second this. Tricep extensions seem rather worthless. They also put strain on the elbow.
 
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