tricep/bicep exercise selection

S

S_F_H

New Member
I saw on the main page that they were suggesting either lying tricep ext. or tricep push down... which one would be prefered over the other and why??
also, on the tricep push down, be better to use which kind of handle? the ropes? the straight bar? the triangle-shaped bar?

and about the biceps.. again on the main page, they say to switch frequently the "any single arm curling exercise" and then in the FAQ it says that switching isnt really necessary.. what to think then?
im doing the one arm curl... by the way, would it be better seated or standing??
thx alot for sharing ur knowledge everyone!
 
I like incline curls for biceps and either one arm extensions or skullcrushers for triceps - mainly because these exercises give a better stretch.

Check out vicious's customising thread for reasons to choose isolation exercises that emphasise strectch...

Cheers

Rob
 
Exactly - the stretch factor seems to be the most important thing when selecting isolation exercises to complement the compounds.

This would then suggest that skullcrushers (or similar) is the no. 1 selection for triceps, and that seated incline biceps db curl would be a good selection for the bi's, since you can achieve added stretch by adjusting the degree of incline.

I switch exercises, but really only for variation or lack of equipment when training in a different gym. If you would like to switch between exercises, I would suggest doing so cycle-to-cycle instead of week-to-week. This will make it easier to keep track of increments and give you a better sense of your progess.

Regards,
/ R
 
cool! thx for advices!
but u're talking about isolation exercise right now... Which compound exercise could i use then for Bi/Tri? (if theres one)
 
Hey :)

Your arms will grow as your poundages in the heavy core compound movements (like bench, dips, chins/pulldowns, deadlifts) keep on piling up.

"Targeting" the bicpes/triceps specifically using an exercise for them is less effective simply because of the limited poundage you can use because they are much smaller muscles compared to the likes of chest and back.
 
Yes there are

Biceps - Most rowing and chins hit biceps nicely

Triceps - Dips, bench specially close grip, to a lesser degree mil press.
 
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