Best arm routines for adding size?

[ARAE]

Interested to hear of a few new routines to coax some more arm growth.
Currently using a version based on the position of flexion routine that Steve Holman and Jonathan Lawson talk about in IRONMAN.
It is a basically a stretch, mid-range and contracted exercise for both bi's and tri's, with end of set x-reps (partials in the stretch position).
Found it to work well but not getting that sor from it anymore and looking for a change.
Any new info would be appreciated...

[shawncathey]

dumbell curls with heavy weight so you can only do about 6-8. explode on the way up and slow on the way down....very slow. repeat. then flex biceps for 10 seconds after.hard. 3 exercises doing that format. you can thank me later. =)

[Lil Mac]

Hitting arms 2x a week worked well for me.

When I need to, I focus on hitting them both on their own day as well as combos such as Chest/Bi's and Shoulders/Tri's, or etc

[tiramisu]

Heavy pushing combined with heavy pulling and a solid 50 pounds increase in body weight should do it.

[THEVMAN]

BB curls pyramid up in wt while doing fewer reps (not on purpose)
for example: 65 x 12, 85 x10, 105 x 8, 115 x 6. Shoulder width grip. (Might want to use ez-bar if wrists hurt)

You said side not shape, so I am leaving our pronated and hammer curls and just going basic.

Another effective method is HEAVY - 2 warm up sets of 10-15 reps, then with 3 min rest between sets, 4 sets of 6 reps - ever cheat a bit on the last rep. I built up each wk for 6-8 weeks in this mode to get to 115 on the barbell. started at 100s. The focus is on good form with heavy wt. But in the end, mixing things up with wide and narrow angles will help with shape-but you said size. Good luck

[ving]

I've been looking for something similar. Try looking at this thread:

[ame="http://forums.rxmuscle.com/showthread.php?t=11387"]Build Massive Arms Live On Super Human Radio At 6:15 EST With Nick Nilsson - RX Muscle Forums[/ame]

[Suave_Howss]

Hit up the M.A.S.S system from Robert Kennedy's Encyclopedia of Bodybuilding. It helped me make significant gains.

[GeneticFr3ak]

lift super heavy using basic movements. no preacher, concentrated ect.

Almost train Back and Bi's together with Heavy rows and heavy pulls and then end off with Barbell curls and alternating curls.

[Suave_Howss]

Yeah! Compound movements! Focus on those and maybe only do isolation to end off the workout.

[anabolistic]

ez barbell curls 2 heavy sets

hammer curls 2 heavy sets

behind kneck cable curls 2 sets

rest 2 min. between sets, so you can go hard on every set. Intensity is key.

[FATPANDA]

Hit up T and T nutrition, LLC on facebook then go to workout plan i recommend it. It does caust money but check it out. Im doing it right now and its working for me.

[miamibodybuilder]

whats worked well for me is to use different rep ranges for my exercises and not just stick to one specific rep range. for arms i usually use from 10-20 reps depending on the exercise i choose to do low reps or high reps. and i always focus on the negative portion of the exercise. and i just stick to basic exercises, nothing fancy in my routine at all, pushdowns, skulls, dips, close grip presses, barbell curls, db curls, preachers and cable curls, as you can see nothing to crazy. 3 sets per exercises and i'm good to go.

[Waylon]

lift super heavy using basic movements. no preacher, concentrated ect.

I saw a study (can't remember who did it) where they measured the stimulation of different exercises by putting electrodes in the muscles. The preacher curl drew upon 93% of the bi's compared to the high 80's of dumbell curls and low 80's when doing barbell curls. To get the muscle to grow you are trying to maximize stimulation. The preacher curl (and I feel with DB in particular) limits the draw on other muscles and isolates the movement to both the brachii (underneath the bi) and biceps brachii making it a basic movement unlike BB curls that have a tendency to draw on other muscles (even the stabilizers). Although the preacher curl may utilize the most fibers in itself the benifits of alternate bi exerices (e.g. DB/BB curls) is that they likely engage the muscle in a different way than other exercises engaging fibers that may not have been utilized otherwise.

Like Ben White said in the iron asylum "do you just hit it from one angle when you are trying to put the ting ting in the teacup cause if you are your girl is cheating on you"

The draw back to preacher curls is that there is not the same resistance throughout the movement. This doesn't change my training but I'v always been curious if the bands could be used for a bodybuilders version of Westside barbels's squat and bench band routines intended to overload the muscles but for the far less functional (although not in a bodybuilders case) bi's.

[adamrochester]

hitting them 2x per week has worked well for me using all rep ranges heavy 1st workout light next 6-20 reps

[miamibodybuilder]

well i do both tris and bis in one training session and i do it in superset fashion. meaning i'll do a tricep exercise and follow it right up with bicep exercise. this has actually worked very well for me for the last year, but i think the main reason why it's kept working for me for so long is because i'm always changing up the exercises and the rep ranges as well. i usually do 4 exercises for each muscle group. but my reps range from as low as 8 to as high as 20, sometimes in the same workout. you gotta try different things and find out what works for you. good luck.