Best workout for arms?

[Jeremy Green]

I have been trying for years to gain muscle in my biceps and triceps, but I have yet to see results. Does anyone know of any good workout routines to help improve my arm size?

[shaun]

Everyone is different, we respond to different types of training etc. I can only tell you what has worked for me. I do no direct bicep work, no curls and other isolation exercises. I do weighted chin ups, heavy barbell rows and deadlifts. The heavy loads from compound movements provided the stimulus for my arms to grow. For triceps I like to use bodyweight movements like close grip press ups etc. I used isolation exercises for years, it is rather ironic that my arms grew after removing the isolation exercises.

[shaun]

Compound exercises with increase your arm size dramatically. Compound exercises such as;
- Pull ups
- Skull Crushers
- Dips
- Preacher Curls

They will all increase arm size. Don't forget that your tricep makes up 60% of your arm if you want a big and thick arm.

Do about 10-12 reps and 4 sets of each exercise and you'll notice a difference in a few weeks.

Preacher curls are an isolation exercise for the biceps. I am generally averse to using isolation exercises, but I will not deny there are merits to using the odd isolation movement. Isolation exercises are good for building a mind-muscle connection, and pumping nutrient rich blood into the muscle.

[SirTenenbaum]

Compound exercises with increase your arm size dramatically. Compound exercises such as;
- Pull ups
- Skull Crushers
- Dips
- Preacher Curls

Aren't skull crushers also isolation exercises for the triceps? I don't know about preacher curls like somebody else mentioned, but skull crushers are just like bicep curls for the tricep--an isolation exercise. Correct?

[kingusama92]

Mixing in the odd isolation move is never a bad idea. It helps keep the muscle alert as the focus goes entirely on that specific part.

For compound movements, I would suggest some of the following...

1) Deadlifts
2) Close grip bench press
3) Pull ups
4) Barbell Row
5) Military Press

These should help in gaining muscle. Although, like I said you should mix in some specific isolated moves in there to keep things fresh.

[Stefano13]

I follow for the arms the workout of Ronnie Coleman.
It gave me lot of satisfaction in terms of mass and strenght.This is the routine:
One arm cable curls – 4 x 15
Bar cable curls – 4 x 15
Cable crossover curls – 4 x 15

[Jeremy Green]

I follow for the arms the workout of Ronnie Coleman.
It gave me lot of satisfaction in terms of mass and strenght.This is the routine:
One arm cable curls – 4 x 15
Bar cable curls – 4 x 15
Cable crossover curls – 4 x 15

Thanks for the share. I will have to try this out next time I am at the gym.

[shaun]

I follow for the arms the workout of Ronnie Coleman.
It gave me lot of satisfaction in terms of mass and strenght.This is the routine:
One arm cable curls – 4 x 15
Bar cable curls – 4 x 15
Cable crossover curls – 4 x 15

Thanks for the share. I will have to try this out next time I am at the gym.

12 sets of 15 reps is ridiculous volume, ideal for a steroid user and genetic freak like Ronnie Coleman, but not the average person in the gym. 12 sets of 15 reps is 180 reps. 180 reps for a tiny muscle like the biceps is too much. 30 reps would suffice.

[Jazi]

I don't think adding reps and sets to your arm routine will really help past a certain point. Try going very heavy like in a compound (occasionally) on arm excercises like 3-5 reps. If thats what you have been doing switch to 10-15 reps. See if you get any difference.

[Stefano13]

Another suggestion for arm's workout is do hammer curls, concentration curls, seated dumbell curls, dips and narrow grip bench press for bigger arms. do heavy weight where u can hardly do 10-8-6-4 reps respectiveky increasing weight each time.