How many sets for biceps and triceps?

[Welsh power house]

3 exercises, 2-3 sets for each...

 

[GenetiKing]

Right now, I'm going with HIT training. Main reason, I want to hit the muscles hard, fast and infrequently.

I think you'll be pleased with HIT. Some people are not impressed with it but I think that's because you have to be extremely hardcore with it and follow its principles to a T. No bullshitting around between sets and no half-assed efforts. Just hit it hard and quick. Genetically, everyone will differ in their recovery ability as this involves several variables (i.e. hormonal responses to training, nervous system adaptability, protein synthesis, etc). Additionally you must consider diet, down time (rest), AAS usage, nutrition, supplementation practices, etc. before you can fully asses how you will respond to HIT. I think HIT can work for most people but I don't think it always does for one of the above reasons...in other words, your ducks have to be in a row before you can try it IMO. Good luck with it and let us know how you like it.

but, with any of these exercises, my bi's are always pumped when I'm done..But honestly, I just can't see how to get bi's out of the picture...I try to go as wide a grip as possible to minimize bi involvement in my back movements, but they are still working to control the weight while I'm going through the rep....

Well, they are always gonna be pumped to a degree after you work back...that's unavoidable due to the biomechanics of rowing and pulling motion execises which constitute the majority of back work.

I used to have the same problem. My bi's would always get super-fried doing T-Bars, DB rows and chins, then I had nothing left for curls. You always hear about the mind/muscle connection in bodybuilding but here is where it's most useful. Some people can almost get away with arbitrarily slinging around weights and see gains in other bodyparts but you really have to focus on what your doing if you want to effectively train your back. Nearly every exercise desiged to target that area is compound to begin with which makes it difficult. Just keep your focus on where you want to feel the workload being placed. Sometimes it takes a little shifting of your waist or lower back position and it will make a huge difference. Just concentrate on feeling it work. For instance, on chins think of "pushing your elbows down" ...instead of simply "pulling yourself up." I heard this a few years ago and it's helped me tremendously. Envision your arms as hooks, allowing your back to facilitate the movement and try not to sqeeze so hard with your forearms and bi's (this is where straps help me).

Good luck bro!

 

[Guinness]

Great advice GK...yeah, I really do work at trying to concentrate on squeezing my back muscles when I'm going through the exercises...its' easy to get lazy working back, because as you said, just about every movement is compound, so it's easy to try and shift more emphasis to bi's, shoulders, etc.

I'm gonna lobby our gym to get a pullover machine...or one that I really liked was an old Nautilus machine that had pads that fit under your elbows. Your arms started up by your head, and you pushed down on the pads with your elbows until they were in the contracted position down by your waste...man, that used to be a great lat iso exercise for me....couldn't do much weight, but my lats would actually get a pump, which is hard to achieve right now for me....I know they are getting worked, because once I'm done with my set, I'll sit there and flex hard in the butterly position, and damn near cramp them up....!!!!! But, they don't get that pumped feeling like quads, bi's tri's or even chest gets....

Again, thanks for the advice...so far, I'm pretty sold on HIT..I know I look like a freak at our gym working out with the low weights I"m doing, and going as slowly as I"m going through my contractions, while so many of the big boys are slangin' big weight, with shitty form for a whole lotta sets. That's why I just put my head phones on, and do my own thang....Good progress this first year...can't wait to see where I am this time next year....

 

[bigpoppadrew]

I do 9 sets each and do bi's and tris on the same day. I superset them to get a great pump in my arms. My arms feel like they are going to explode after I am done with them.