Good arm routine?

Discussion in 'Hypertrophy-Specific Training (HST)' started by ChrisHouston, Mar 6, 2006.

  1. ChrisHouston

    ChrisHouston New Member

    I want to focus on arms on my next cycle.

    My thinking so far:

    - Supinated Chins ("Pull ups")
    - some sort of curls

    - Dips
    - Skullcrushers or Lying Triceps Extension

    Anybody got any recommendations or preferences? My gym doesn't have the facilities for Preacher Curls - well, they have a machine, but it doesn't split the load between arms, so I'm not keen on it. If anyone has tips for improvising or alternates to those, I'm all ears.

  2. Bob Evans

    Bob Evans Member

    Incline curls are good --you get a better stretch at the bottom. (you will lift less weight cuz they are difficult)

    Might want to add a static hold --just get as much weight as possilbe on a bar in a squat rack and just lift it and hold it as long as possible. Your palms need to be awyay from you. So either do an inside out grip and swich it. Or have both palms out and use straps. It will really hurt tward the end (I know you will enjoy that [​IMG] ) But you will get a great stretch and hit your bis in a way that you can't with curls. With the scull crushers try to pinch your elbows together. -- again this gives a good stretch.

    It hurts so good.


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