Most efficient arm workouts (bicep/tricep)

[rutdipper]

Hey guys looking for some tips & advice!

I'm looking to build up my arms bicep/triceps mostly....I'm a top level motocross racer and am very Susceptible to arm pump (anyone that's raced/ridden before will understand how much of a problem that is) I compete all year round so it makes it hard to find the right opportunity to build bigger arms, so I'm usually left with just keeping my arms toned up & in shape as almost all bicep/tricep workouts If done while I'm spending a lot of time on the bike will cause me to get such bad armpump that it completely ruins my ability to hold on to the bike.

But I recently had a complete knee reconstruction so I have a good 6-8months that I'll be off the bike & this is a perfect time for me to build up my arms!.....I've been training for a long time so I know nothing happens over night....but since I'm somewhat limited on time I'm looking for in your guys experience the best most efficient workouts for building bigger arms!

I feel like a Spode for asking this question lol.....but I'm just looking to take advantage of this time I have and do it right!

Thanks for reading.

 

[Lighter Fighter]

Try this workout, i can GUARANTEE you, your arms will get bigger with this routine, you must be in caloric surplus to get them bigger but not too high to get fat, also make sure to eat 50% of your carbs around your workouts (must be complex carbs), before this arm workout carbs are extremly important, creatine also helps tremendously if your on higher carbs.

You're going to superset bicep with tricep and make sure to them on their own day, follow exactly what i say, do not change anything.
These sets are excluding warm up, so warm up before you these sets, last sets are always taken to failure with the heaviest weight possible, cheating can be beneficial on your last rep.

SUPERSET
4 sets straight bar preacher curl (12-10-8-6)
4 sets skull crusher (12-10-8-6)

SUPERSET
3 sets Seated or stranding dumbell curl (10-8-8)
3 sets seated overhead dumbell extension (both arms) (10-8-8)

SUPERSET
6 sets cable curl (20-15-12-10-8 drop weight and do a.m.r.a.p)
6 sets Rope or v bar pushdown (20-15-12-10-8 drop weight and do a.m.r.a.p)

You'll do arms twice a week but the other one you'll do more reps and less volume, no more than 6 sets, so maybe throw in some hammer curl with back day and some tricep workout that you like with chest day.

 

[IncredibleHoss]

Nice i will try it with n2amp. Love the pump

 

[mxrider47]

I wonder if anyone else rode here. Im in the same boat as you. As long as you have the cardio to support the added muscle mass youll be ok. Alot of the little guys get it too. Kevin Windham is a pretty big guy and lifts heavy.

Just breathe, grip with your legs, relax on the bike and ride as much as possible. I think its alot more technique than anything and if your nervous about getting it you can damn near guarantee that you will. Nothing worse in the world then losing the use of your hands and trying to race a motorcycle it just never works out

 

[rutdipper]

I wonder if anyone else rode here. Im in the same boat as you. As long as you have the cardio to support the added muscle mass youll be ok. Alot of the little guys get it too. Kevin Windham is a pretty big guy and lifts heavy.

Just breathe, grip with your legs, relax on the bike and ride as much as possible. I think its alot more technique than anything and if your nervous about getting it you can damn near guarantee that you will. Nothing worse in the world then losing the use of your hands and trying to race a motorcycle it just never works out

Nice to see another moto'er on here!....your spot on for sure with what you said above, I broke my hand & wrist pretty badly a few yrs ago and then while I was getting back on it again had a pretty big misfortune & completely ruined my shoulder....ever since then I've had to be really careful with how I train as arm pump is a huge problem for me now....none of my docs or trainers can figure it out!.....but anyways like I said with this time off I have now cuz of my ACL surgery I think now is my time to build up my arms!


& p.s your right about Kdub....I've been on the track with that guy and he's a damn beast on a bike!

 

[Aplopez8]

Hey guys looking for some tips & advice!

I'm looking to build up my arms bicep/triceps mostly....I'm a top level motocross racer and am very Susceptible to arm pump (anyone that's raced/ridden before will understand how much of a problem that is) I compete all year round so it makes it hard to find the right opportunity to build bigger arms, so I'm usually left with just keeping my arms toned up & in shape as almost all bicep/tricep workouts If done while I'm spending a lot of time on the bike will cause me to get such bad armpump that it completely ruins my ability to hold on to the bike.

But I recently had a complete knee reconstruction so I have a good 6-8months that I'll be off the bike & this is a perfect time for me to build up my arms!.....I've been training for a long time so I know nothing happens over night....but since I'm somewhat limited on time I'm looking for in your guys experience the best most efficient workouts for building bigger arms!

I feel like a Spode for asking this question lol.....but I'm just looking to take advantage of this time I have and do it right!

Thanks for reading.

You pro?

 

[Evan Tipps]

Arms respond better to higher reps (12-15) with low rest and high intensity.

 

[rutdipper]

Thanks for the tips guy!

 

[mxrider47]

I got a tip I dont share with many people cause its a guaranteed fix for arm pump... but I feel like being a nice guy today

before your moto pump your arms up. whether you do a couple sprint laps, wrist curls, use trainers whatever just get them to the point of how it feels during your race and you cant hold on.

Once their pumped up wrap them as tight as possible with saran wrap and leave it on till 10 minutes or so before the gate drops. It shrinks the blood vessels in your arms. Im more of a woods guy and I dont know if you have time to ride thru it in moto but my first half hour of the race Im pumped up and riding like a goon then when its gone I can hammer down, and thats what this does it basically skips over the whole "ride thru it" part.

try it at a local or practicing one day and let me know what you think

 

[mxrider47]

also Id stay away from pre workouts, being that most of them are suited to help you attain a pump.

potassium (banana) and pedialyte before the race will help too. also ibuprofen will help thin your blood too as a band aid fix

Dont know how much of this you already know but like I said Im a woods guy and just sharing what I know