exercises for forearms, biceps & triceps

jdscrubs

Hi. Looking for advice on exercises for all 3. Been going to the gym for the last 2 years. Have seen improvements in the chest, shoulder, back and legs area. The arms, including the forearms, biceps and triceps have stayed the same, which is kind of annoying. I have been on various programmes in the gym I go to improve the arms but nothing seems to be working including chinup bars and they do not seem to work.

What would people suggest?. Am thinking in the new year of climbing walls, especially the one in Trinity College gym as I have been told climbing walls are good for arms.

mindaugelis

jdscrubs wrote: »

Hi. Looking for advice on exercises for all 3. Been going to the gym for the last 2 years. Have seen improvements in the chest, shoulder, back and legs area. The arms, including the forearms, biceps and triceps have stayed the same, which is kind of annoying. I have been on various programmes in the gym I go to improve the arms but nothing seems to be working including chinup bars and they do not seem to work.

What would people suggest?. Am thinking in the new year of climbing walls, especially the one in Trinity College gym as I have been told climbing walls are good for arms.

if you want to have biceps triceps you have to do exercises for them... climbing walls or diging holes will not make them grow
biceps http://www.exrx.net/WeightExercises/Biceps/BBCurl.html
triceps http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html
http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html
http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html

show me your program maybe i will help you

DamienH

Would climbing not be beneficial? Surely forearms would be doing some serious work.

TommyKnocker

jdscrubs wrote: »

Hi. Looking for advice on exercises for all 3. Been going to the gym for the last 2 years. Have seen improvements in the chest, shoulder, back and legs area. The arms, including the forearms, biceps and triceps have stayed the same, which is kind of annoying. I have been on various programmes in the gym I go to improve the arms but nothing seems to be working including chinup bars and they do not seem to work.

What would people suggest?. Am thinking in the new year of climbing walls, especially the one in Trinity College gym as I have been told climbing walls are good for arms.

Hi There

If you want to add size to your biceps, triceps and forearms, then you need to be doing the following things.

• Eating enough to support muscle growth
• Performing exercises that are hitting these muscle groups.
• Using a weight that is challenging
• Sets of 8-12 reps

Please post up a typical days food intake (warts and all) and be as specific as possible
i.e.

08:00 breakfast. 30g oats with skimmed milk & 3 egg omelet with veg
11:00 snack: 100g cottage cheese with 3 oat cakes & 6 almonds, 1 scoop of whey with 250ml skimmed milk

Post up the gym routine you are currently following


Best Regards,

M

mindaugelis

http://www.youtube.com/watch?v=Tg9WZ8rZPNA best exercise for forearms, just use bar

TommyKnocker

DamienH wrote: »

Would climbing not be beneficial? Surely forearms would be doing some serious work.

No expert, but I think climbing would certainly strengthen your grip. But I don't think it is going to add size to your forearms, biceps or triceps.

If you look at that french guy Alain Robert, the one who climbs buildings all over the world, you will see that pretty lean (though incredibly strong) arms.

Best Regards,

M

mindaugelis

B-Builder wrote: »

Hi There

If you want to add size to your biceps, triceps and forearms, then you need to be doing the following things.

• Eating enough to support muscle growth
• Performing exercises that are hitting these muscle groups.
• Using a weight that is challenging
• Sets of 8-12 reps

Please post up a typical days food intake (warts and all) and be as specific as possible
i.e.

08:00 breakfast. 30g oats with skimmed milk & 3 egg omelet with veg
11:00 snack: 100g cottage cheese with 3 oat cakes & 6 almonds, 1 scoop of whey with 250ml skimmed milk

Post up the gym routine you are currently following


Best Regards,

M

cottage cheese for the evening its casein protein and make it 200g, for day time chicken brest or tuna with rice

digme

For your biceps climbing rope would be my no 1.

TommyKnocker

mindaugelis wrote: »

cottage cheese for the evening its casein protein and make it 200g, for day time chicken breast or tuna with rice

Hi There

Firstly, you are pulling this thread off topic and secondly
my 2 line example diet was to show the OP kind of detail he should provide, it was not meant to be taken literally.

However, would you care to explain the reasoning behind your statement quoted above?? Why is cottage cheese more suited to being eaten in the evening?

Best Regards,

M

digme

B-Builder wrote: »

Hi There

Firstly, you are pulling this thread off topic and secondly
my 2 line example diet was to show the OP kind of detail he should provide, it was not meant to be taken literally.

However, would you care to explain the reasoning behind your statement quoted above?? Why is cottage cheese more suited to being eaten in the evening?

Best Regards,

M

Slow release for bed time,unless you want a drip.

TommyKnocker

digme wrote: »

Slow release for bed time,unless you want a drip.

This is my point exactly.

AFAIK the main difference between Casein and Whey is that Casein is absorbed slower then whey.

So for me the only time I require protein to be absorbed quickly is after a workout, so I take Whey mixed with water. Any other time of the day I do not need the protein absorption to be fast, and as I workout in the evening, there is no problem eating cottage cheese at 11:00, if that is what I so choose.

Best Regards,

M

mindaugelis

B-Builder wrote: »

This is my point exactly.

AFAIK the main difference between Casein and Whey is that Casein is absorbed slower then whey.

So for me the only time I require protein to be absorbed quickly is after a workout, so I take Whey mixed with water. Any other time of the day I do not need the protein absorption to be fast, and as I workout in the evening, there is no problem eating cottage cheese at 11:00, if that is what I so choose.

Best Regards,

M

how much protein you take per day including food and shakes, and tell me your bw

Poncherello

Climbing is all about grip strength, OP whats your prog ?
Are you deadlifting/squating etc ?
I have found kettlebell work very effective for arms

jdscrubs

Poncherello wrote: »

Climbing is all about grip strength, OP whats your prog ?
Are you deadlifting/squating etc ?
I have found kettlebell work very effective for arms

Right, thanks everyone for replying. Poncherello, doing squating alright. Havent done deadlifts in a while as I did my lower back in during the year. The back is fine now but I will hold off till the new year before I do it again. What is kettlebell?.

As for the exercises I am doing for my arms, I do the following;
For triceps - triceps pulldown, legs out from the bench & pulling myself up and down with triceps, barbell lying triceps extension.
For biceps - biceps curl with the bar & dumbbells,sitting hammer curl with dumbbells, sitting dumbbell biceps curl.

For the above, the programme I am on at the moment is to do 4 sets, 6 reps using heavy weight. The problem I have at the moment is that I have tennis elbow for the last month & half so havent been able to do any weight trainig. When I get back into it in the new year, would like to focus on the arms, biceps, triceps.

Would I be right in thinking then that climbing walls will not be useful?. If not, what would people suggest?.

As for what I eat, normally day to day would be the following;
Breakfast - porridge with full fat milk, seeds, banana & honey with tea
Then gym.
Mid Morning snack - water and almonds,
Dinner - Soup followed by dinner which is either meat or fish as well as spuds & veg
Mid afternoon snack - tea, water, apple & almonds throughout the afternoon.
Evening meal - tea, salad with either tuna or meat like steak or chicken.
Late snack - yougurt, tea and 4 pieces of dark chocolate

WHIP IT!

On my chest/arms days, I always find these:
http://www.youtube.com/watch?v=46ju6kfBM7g

Superset with these:
http://www.youtube.com/watch?v=VvIAZQhkAt4
(If you've never done these before, go with a much lighter weight than you would assume you can do!)

to be really effective for my arms. They're knackered and really tight/hard afterward - particularly the forearms.

My 2cents...

mindaugelis

WHIP IT! wrote: »

On my chest/arms days, I always find these:
http://www.youtube.com/watch?v=46ju6kfBM7g

Superset with these:
http://www.youtube.com/watch?v=VvIAZQhkAt4
(If you've never done these before, go with a much lighter weight than you would assume you can do!)

to be really effective for my arms. They're knackered and really tight/hard afterward - particularly the forearms.

My 2cents...

irish style first is good for side deltoids and traps (but not for me) biceps and forearms is just supporting, second just traps and front deltoids... so tell me why you do traps and shoulders on chest/ arms day? shrugs is good exercise for traps but not by using 5kg

WHIP IT!

mindaugelis wrote: »

irish style first is good for side deltoids and traps (but not for me) biceps and forearms is just supporting, second just traps and front deltoids... so tell me why you do traps and shoulders on chest/ arms day? shrugs is good exercise for traps but not by using 5kg

Cos Joe De Franco told me to

mindaugelis

WHIP IT! wrote: »

Cos Joe De Franco told me to

who is he

arybvtcw0eolkf

B-Builder wrote: »

Hi There

If you want to add size to your biceps, triceps and forearms, then you need to be doing the following things.

• Eating enough to support muscle growth
• Performing exercises that are hitting these muscle groups.
• Using a weight that is challenging
• Sets of 8-12 reps

Please post up a typical days food intake (warts and all) and be as specific as possible
i.e.

08:00 breakfast. 30g oats with skimmed milk & 3 egg omelet with veg
11:00 snack: 100g cottage cheese with 3 oat cakes & 6 almonds, 1 scoop of whey with 250ml skimmed milk

Post up the gym routine you are currently following


Best Regards,

M

+1

In my experience this is just about on the money.

I remember reading a long time ago (I think it might have been The Education of a Bodybuilder that for 1 inch on the arm's most people will look to add 15lbs to overall body weight.

Again speaking from experience this seem's about correct.

Transform

Ishaan Sour Forest wrote: »

+1

In my experience this is just about on the money.

I remember reading a long time ago (I think it might have been The Education of a Bodybuilder that for 1 inch on the arm's most people will look to add 15lbs to overall body weight.

Again speaking from experience this seem's about correct.

agreed and for me i very rarely do direct arm work - i never see the need as its just not going to give much bang for your buck.

I do however like weighted chins and biceps curls (if you cant do chins and are asking about arm work then you need a reality check)

https://www.youtube.com/watch?v=i9DKQYcohpU