Tråd: Føler jeg får trent armene for lite!

Trenings-splitten ser slik ut.

Mandag: Bryst/Triceps
Tirsdag: Kardio
Onsdag: Skuldre/Rygg
Torsdag: Kardio
Fredag: Biceps

Føler jeg får trent armene for lite med denne splitten, kan det være noe problem å trene feks:

Mandag: Bryst/biceps/triceps
Fredag: Biceps/Triceps

uten for mye slitasje ??

prøv å flett en dag hvor du kjører bare armer bak side,fremside og underarm!det funker som bare det på meg

Det er jo bare å prøve, mulig du får resultater av det. Men husk at det er en del indirekte bruk av armene på de andre treningsdagene i tillegg. Så det kan bli mye. Men man vet ikke hvordan man selv vil reagere før man har prøvd.

Opprinnelig skrevet av Iron Addict

For you bicep freaks out there, here are my recommendations.

1. The best bicep work is your heavy back work. What do you assume is going to provide more overload, 315 lb bent rows, and heavy weighted chin-ups, or 115 lb curls?

2. After your back work is the time to do biceps. People try to do biceps after back and after they find out they can’t move much weight then, instead of coming to the conclusion that their biceps are already worked and just need to be finished, they usually move them to a completely different day. That means a couple days later, BEFORE they are recovered, they are hammered again. Now I am not saying this method does not work well for some. Because it does. But if you are having problems getting them to grow, it’s likely because of overuse, not under use.


3. In order to maximize work done, it’s best to use lifts that hit both heads of the bicep at once. Lifts that do this are standing dumbell curl with supination, incline seated dumbell curl with supination. Incline seated dumbell curl with palms up. The moves that hit EVERYTHING HARD including the brachialis are standing barbell curls and hammer curls. Hammer curls do not hit the inner head of the bi extremely hard, but they are well activated and more importantly the brachialis is pounded. In case you are not aware the brachialis is the muscle underneath the bicep and it is a large muscle that accounts for a large portion of upper arm size. People that don’t target their bracialis are usually those with a big frown on their face when they stretch a tape around their arms.

4. OK, what is a good are program to do assuming you have already pounded them with upper back work? Well you can really get it done with just 1-2 sets each of barbell curls and hammer curls. I have known countless guys with 18-20 inch arms over the years that have done something as complicated as that. Now doing the same thing week in week out will soon lead to stagnation. You can either run both lifts until they stop working, and then rotate them, or rotate them with another lift or two at predefined periods of 3-6 weeks or so. I like the latter method. DC’s method of picking three and rotating them every week doing one set rest-pause fashion is also a great way to get the job done.

5. If you have less then great recovery just doing one or two sets of bicep isolation work after your back work will work just fine.

Yes, this is a far cry from what you see in the glossy magazines showing the routines of the “pro’s”. And it’s also a far cry from what you see all the 13-16 inch armed wonders doing in the gym with their incessant sets of curls, but it is a solid way to train bi’s that will give the average trainee all the arm size they are likely to be able to build.

Les denne

hammercurls,hammercurls,hammercurls...

Ikke vits i å trene armene mer enn resten av kroppen.

Jeg hadde samme "prob" for en stund siden.
-Nå kjører jeg en ren arm økt hver søndag, dvs Biceps og Triceps.

Kjører det jeg kaller supersett.
Min økt feks:

1: Hammer
Schullcrushers

2: Z-stang
Pushdown`s

3: Stående hantel curl
Smalbenk.

Kjører hver øvelse med 3 sett, 10 - 8 - 6 repp. Øker seff i kg etter repp.
Hviler bare mellom øvelsene (1 pause, 2 pause , 3 ferdig)

-----Jeg har hatt bra fremgang med dette.

SCP