Korean Job Discussion Forums

[Tiger Beer]

Okay, gym nuts...what are the best gym exercises for the arms?

Particularly Biceps, Triceps and Deltoids. I'll mix in others in there - legs, backs, stomach, shoulders (actually shoulders might be a great mix with the arms).

What are some MUSTS for ARMS in particular? My gym has dumbells, but the barbell is locked onto a machine, giving me little flexibility with it (just up and down as its locked onto a machine.

Also, the lat pull machine, I have that in the gym...what are some musts with that machine.

I also heard the triceps are more key than the biceps for making the arms larger. True?

Anyone ever focus on the deltoid muscle group for arms? Seems like another great place to give some nice shape to the arms.

I also have a concept that I will focus on biceps/pec muscles, then triceps/back muscles and alternative for 4 days...then day off, then one day, then day off, then repeat. Which is a better place to add the deltoids or shoulders? With the bicep days or tricep days? (Or would it work to have deltoids in there and do a 3 rotation focusing heavily on one major arm muscle instead?)

[NoExplode]

Just do arms as part of a regular routine. Don't overtrain arms, or they won't grow (efficiently). Once or twice a week, 3-5 sets of anything, like dumbell or barbell curls, as heavy as you can go while still maintaining proper form.

And yes, your triceps are about 3X the base mass of your biceps, so spend more time on those, 4-6 sets a week. Big triceps are what actually make your arms looks big (except for the douche in the bar who's always flexing his biceps while holding his beer).

But if you work your whole body, for instance, lat pulldowns give you a good bicep workout as well indirectly.

[DaveMcK]

I'm no expert but I did go to the gym for a short time with an expert. He recommended the preacher for doing arm curls and I have to say I thought that was the best thing for biceps.

After 3 sets of 10 at the biggest weight I could manage my arms were crippled for almost a week. I had to walk around looking like I thought I was a hard man.

Remember no pain no gain.

[cdninkorea]

When using dumbells for biceps, rotating your wrists is key. At the bottom your thumb should be out, and as you raise the weight you should twist your wrists so that at the top your thumbs are pointed away from your body.

As triceps have three "heads" and biceps only two, bigger triceps are more important for arm size.

If you're interested, try out some of my favorite exercises:

Biceps:

Dumbell curls: do them on an incline bench for a nice stretch at the bottom of each rep- the lower the incline in degrees, the harder it is. Like this (she doesn't rotate her wrists, but try it and you'll see).

Chinups: palms facing in and hands close together (I usually leave a space of one hand width. Up to you). You'll also feel it in your lats, shoulders, and even your abs sometimes. Skip to 2:45 in this video.

Triceps:

French Press: take an EZ curl bar and lay on a bench. The weight should be directly above your head. Keeping your elbows in, bring the weight down so it's hovering above your nose. Then press it to the starting position. Here.

Bench Dips: sit on a bench with your hands and have your feet resting on another bench around the same level (body is suspended by your feet and hands). Elbows in again, bend your elbows so your butt is almost on the ground, then push up until they're almost locked out. Try doing it with just your bodyweight, then work up to plates, like in this video.

The best book I've ever read on the subject of bodybuilding was Schwartzenegger's and Dobbin's Encyclopedia of Bodybuilding. Seriously, it's really good.

[chevro1et]

+1 for french press on triceps. great exercise. bench dips are fantastic too if you have the strength to do full sets.

For biceps, I like 21's. Take an ez-curl bar and do your sets like this: 7 reps from dead bottom to about half way up thru a curl motion, 7 reps from halfway to full curl position, then 7 reps full curl. do 3 sets of 21's and feel them burn.

[Cornfed]

The best exercises for biceps, in terms of putting on mass, seem to be barbell curls and preacher curls. Incline dumbell curls done with correct form are also good. For triceps the best are dips (parallel bar if you can or bench if too weak) and rope pulldowns. Also good is the one where you have your feet on a bench and do a kind of pushup with your hands together and touching the backs of your hands with your forehead at the bottom. For delts, use arnold presses and/or military press followed by lateral raises. If you are just starting, don't forget to exercise the forearms (wrist curls, reverse wrist curls, hanging from the chinup bar, farmers walk).

[Cornfed]

[Tiger Beer]

[NoExplode]

[JustJohn]

Okay, you do NOT need to limit yourself to once a week. If you're working really hard and getting sore you might want to limit yourself to twice a week, but as long as you're giving each muscle group at least one day of rest between workouts you're not hurting yourself much.

Use common sense. Don't lift if your muscles are sore to the touch (slight lingering soreness is probably okay).

[ddeubel]

Concept II -- beyond all the rest. I brought mine to Korea for $34 bucks.

DD
http://eflclassroom.ning.com

[TheUrbanMyth]

Underhand barbell rows and close-grip benches will give you the most bang for your buck if you want to improve arms. As a bonus you will also improve your back and chest. Remember the body grows best as a whole. When was the last time you saw somebody with 20 inch arms...but not much else?

[maingman]

when exercising - ensure that your body is strraight and arm /elbow
fairly close to chest and dont move or swivel your body around.. my opinion