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Admin1

Administrator. Graeme
Staff member
What do you do to bring up those arms. What do you do to add mass/definition to your arms? Volume? Intensity? Drop sets?
 

Jungnaut

YOLO Kunce
I have not done direct arm work for nearly two years and would like to learn from the arm bros around here.

My thoughts are:
Biceps - Incline seated curls
Triceps - Lying, seated, or standing single arm skullcrushers
Forearms - Farmers walks (or holding DB's in lunges)

Please add some more quality exercises for me to follow.
 

steveP

Well-known member
Full range of motion and pausing after the concentric part of the rep. Drop the weight if needed.

Seeing the weight you use for arm exercises is pretty low, it's easy to do cheat reps and for other body parts to help out. Strict form is important.
 

Jungnaut

YOLO Kunce
Full range of motion and pausing after the concentric part of the rep. Drop the weight if needed.

Seeing the weight you use for arm exercises is pretty low, it's easy to do cheat reps and for other body parts to help out. Strict form is important.
That's why I thought of incline seated curls because its almost impossible to cheat doing them. Although there isn't much in the way of resistance at the end of the concentric. The slow eccentrics are a killer and wears me out good.

If I choose a weight that I can get a good 8-10 reps out of (currently 10kg lmao), is that good enough for arms or should they be high rep 15+ grunters.
 

White_Lie

Look at Moi, I'm a Kunce
Most of my stuff is 8-12 reps unless I do 21's or similar.
Have only been doing 2 sets of 2 exercises twice per week for a while now but new program will see a dedicated gun day.

I don't do any dedicated forearm work but IMO the best one is the old 'weight plate on a rope', wind it up, wind it down.
I just rely on heavy weight compounds and thick bar/fat gripz work for forearms.
 

Grunta

Packing a Huge Member
Full range of motion and pausing after the concentric part of the rep. Drop the weight if needed.

Seeing the weight you use for arm exercises is pretty low, it's easy to do cheat reps and for other body parts to help out. Strict form is important.

Yes, but on the second exercise, for first grab the EZ bar, heavy as fuck, lower reps, develop some power in the arms.
Then on the second grab the straight bar and go the very strict movement with the full extension and pause.
 

White_Lie

Look at Moi, I'm a Kunce
But where you you draw the line of 'directly'?
Dips and chins will grow your arms without having to do curls and pushdowns till the cows come home
 

White_Lie

Look at Moi, I'm a Kunce
I don't know man. I mean I'm a big believer in isolation exercises but I still reckon you wouldn't have spaghetti arms if you ditched curls as a beginner
 
I don't know man. I mean I'm a big believer in isolation exercises but I still reckon you wouldn't have spaghetti arms if you ditched curls as a beginner
No-one gets bigger muscular arms without working them, regardless of what you may believe
 

steveP

Well-known member
That's why I thought of incline seated curls because its almost impossible to cheat doing them.

Yep, pretty much. Pick exercises where you can't cheat. Incline and cable curls are great. I dislike preacher curls as it brings in too much front delt.

Skull crushers and dips are great for triceps. Can't really cheat with those either.

For forearms, try a straight barbell reverse curl. You'll feel muscles you don't normally use when gripping weights.
 
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