Originally Posted by japs
Best advice you will get if you are wanting bigger arms imo. Concentrate more on triceps
. Last six weeks I have been and results are much better than before, still tiny my arms like but improved a lot. All takes time.
I find 21's good for biceps:
Also a fan of the Arnold press. I'm starting to find that exercises using your own bodies resistance is good, but I'm not aiming for gaining a huge amount of size so probably no good.
Dont concentrate on Tri's, make sure you train them both to destruction once every week......Both require equal attention but most people ignore them when training as think that big biceps is the be all and end all....
The tricep makes up two thirds of your arm mass (think of it as the thigh of your arm). The bicep is essentially the smaller area (hamstring in your leg)
For shoulders I would do shoulder press, upright rows, shrugs to work the whole shoulder
lateral fly, front raises, bent over fly to isolate each of the 3 parts of the deltoid.
Most important of all spend a good few minutes (5+) warming up the whole shoulder area before you start as the shoulders are very prone to injury...The hand bikes are brilliant for this. Agreed re: form over weight but make sure you add enough weight or you will struggle to grow....When you go for your "heavy set" on an excercise you should be lifting a weight that means you can only complete 6-8 "proper" reps. Continue with that weight until you can do 10-12 decent reps with it then add more weight the next week. Good luck fella