Who knows arm training better than the experts in the Bodybuilding.com forums? Five posters have shared biceps and triceps regimens that can make your pipes professional grade!
When your wimpy cousin—or granny, or anyone else—asks you to flex your muscles, which muscle do you choose? Of course, you whip that elbow up, crank your pumped biceps for all they’re worth, and growl like a beast from some medieval dungeon.
Or do you? If you don’t have the size, shape, or confidence you want in your biceps, then do something about it! Train to gain, eat to grow, and commit to the iron lifestyle. If you make training part of your existence, you can’t help but transform. Adopt the mantra “I lift, ergo I am,” and you will see results.
Use these five tried-and-true workouts from Bodybuilding.com’s hallowed forums to build strength and size in your favorite muscles. Follow the path others have forged, and you won’t get lost. There are a lot of exercises in this stack you may not be familiar with, so be sure to consult the Exercise Database, for safety and instruction, and to avoid looking the fool in the weight room.
17-INCH BICEPS BLASTER BY STRIVER
Are you afraid of being normal? Then don’t be! This deceivingly simple arm workout will hit your favorite muscle group from a range of angles. The creator says his reward for incorporating it consistently were arms that came in at just under 17 inches in circumference.
Hammer-grip rope curl
Measure yours—flexed, of course!—with a tape at the peak before and after a few weeks under this protocol. The supersets will leave you gassed, so don’t expect to move much weight in the skullcrushers and close-grip bench at the end!17-Inch Biceps Blaster.
Superset
4 sets, 12, 10, 8, 6 reps (double dropset on last set)
1.Dips – Triceps Version4 sets, 10, 10, 8, 6 reps (double dropset on last set)
2.SupersetEZ-Bar Curl4 sets, 10 reps
Reverse Grip Triceps Pushdown5 sets, 12, 10, 8, 8, 6 reps
3.SupersetCable Hammer Curls – Rope Attachment4 sets, 12, 10, 10, 8 reps
Triceps Pushdown – V-Bar Attachment6 sets, 12, 10, 8, 6, 4, 4 reps4
Cross Body Hammer Curl4 sets, 10 reps5SupersetIncline Barbell Triceps Extension4 sets, 12, 10, 10, 8 reps
Close-Grip Barbell Bench Press4 sets, 12, 10, 10, 8 reps
ICING ON THE CAKE
This routine is meant to plug into your existing workout using the classic “bis with back, tris with chest” split. You use your biceps heavily in pulling lifts like pull-ups, rows, and even deadlifts, while your triceps play a major role in all manner of push motions, from the bench to the military press.
Dumbbell lying triceps extension
Start with your big-ticket strength movements, then chase a pump to your heart’s content. Take both equally seriously, and you’ll see improvement in both your core lifts and your mirror muscles!
Savage Roar 