Need arm workout advice

[jesse_01]

Currently I'm doing HST routines. I need a good arm workout. My arms are legging. I usually do preacher or hammer curls. Any other suggestions?? Arms right now are about 15.25" flexed right now.

 

[sirmannyp]

BB Curls

 

[joe d]

heavy back work and heavy chest work with no curls. every single person that i can remember that tells me their arms are lagging seams to ind this to be their fix. i went from 18" to 23" ater giving up the curls completely

 

[Yarg!]

+1 for the heavy back work. I started doing weight chins again and my lats have bulked up tremendously and has my biceps. If you really must do a bicep work out, I recommend preachers. Of course for triceps, skull crushers are boss.

 

[jesse_01]

heavy back work and heavy chest work with no curls. every single person that i can remember that tells me their arms are lagging seams to ind this to be their fix. i went from 18" to 23" ater giving up the curls completely

Well maybe I'm over doing the arms than. Here is what I do routine wise. One working rep per work out.
Squat 5rep max
DL 5 rep max
DB Bench
Incline Bench
DB Press
BTN Press
Lat
DB Fly
DB curl
Skull Crusher
Leg Ext
Leg Curl
DB row or iso row
Calf
Shrug
Pull Down
Chin
Dip.

Do 10 reps for the most part. Work out is 45-60 mins long. I do that 3x per week. I enjoy working every body part. I keep the 3 main lifts the same, change up the assistance lifts every few weeks.

 

[Yarg!]

Well maybe I'm over doing the arms than. Here is what I do routine wise. One working rep per work out.
Squat 5rep max
DL 5 rep max
DB Bench
Incline Bench
DB Press
BTN Press
Lat
DB Fly
DB curl
Skull Crusher
Leg Ext
Leg Curl
DB row or iso row
Calf
Shrug
Pull Down
Chin
Dip.

Do 10 reps for the most part. Work out is 45-60 mins long. I do that 3x per week. I enjoy working every body part. I keep the 3 main lifts the same, change up the assistance lifts every few weeks.

Wait, is this all one work out? Then it's WAAY to much volume. What are your goals? Are you just trying to bulk? Maintain? Increase strength? Increase explosiveness? Endurance?

 

[joe d]

i dont understand this w/o. like mentioned above is this a single w/o you lsted that you do 3x per week?

 

[the_alcatraz]

I disagree that biceps work is not necessary...

We're talking about bodybuilding right? You need to target all areas and workout all areas

That being said, you're over-working your arms...but still do curls. Not everyone is as massive as Joe or has Joe's genetics.

 

[joe d]

I disagree that biceps work is not necessary...

We're talking about bodybuilding right? You need to target all areas and workout all areas

That being said, you're over-working your arms...but still do curls. Not everyone is as massive as Joe or has Joe's genetics.

thank you for the compliment. you may be right that he is just doing to much arm work and still needs some. but as a greneral asumption it is not true that you always have to curl or do direct arm work for growth. there are a lot of bb'ers that get better arm growth with no direct bi work. they get plenty from deads, chins, and rows and doing the extra is the overkill. of course this does not apply to everyone. there are people who need lots o curls to get their bi's to grow. i see the problem with people with lagging arms usually turning out to be what i had suggested. but not everyone. i just suggest that as a start then if you see no improvement you can start adding small sessons rom there.

 

[miked8c]

Hit the heavy compound lifts, those will make your amrs grow more than curls ever will. I know its a little difficult to wrap your head around why squats provide better arm growth than curls but I suggest you scrap all your excess arm work and focus on the big lifts.