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*~ how many repeats for arms? ~*
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drakan
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« on: August 22, 2011, 08:13:37 AM »
ReplyReply

hi,

how many repeats with how many weights should i do to train my arms optimal? now i use 14kg, 3x10 repeats, two times a week, without any effect. what can i make better?
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« Reply #1 on: August 22, 2011, 06:48:24 PM »
ReplyReply

If you keep doing the same thing, how can anything change?  Wink
I'm not a Bodybuilder, but I'm in pretty good shape for a 50 year old. And I never liked the pyramid programs. Just a suggestion, but try adding 5 or 10 pounds and dropping to 6 reps per set. Keep trying to do more reps every workout, until you can do 3 sets (I do 5) of 10 with the heavier weight. Then add more weight again and drop back down to 6 reps.
You have to keep pushing  Grin your your body to do more if you want to see changes in strength or size.
You could also try mixing it up and doing different excercises all the time. That keeps your body guessing and you can't adjust. With various aches and pains, that doesn't work for me though.

JMO
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« Reply #2 on: August 22, 2011, 08:38:22 PM »
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To optimize your potential, you need to take few repeats 5-8. Think you should do 5 x 5 repeats with as many kg you can handle. Then after a little while you should be able to do more kg. (Or start doing 5 x 8 repeats with the same kg, before you go higher)
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    « Reply #3 on: August 24, 2011, 02:02:19 PM »
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    Just a side note - my brother in law curls 65lb kettle bells... 4 sets of 5 is his routine for arms.  I just read a new article the other day on a celebrity...he does 3 reps 8 sets...the 2nd and 7th set are 85% his max lift....the last sets are are to failure with max weight...

    Lastly, triceps fill out the arms...if your looking for your arms to look bigger try growing your tricep.  Even with a decent sized bicep your arms might not look as big as a filled out tricep.

    In general:  Heavy Weight = Low Reps is growth....Easy Weight = High Reps is definition/maintenance
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    « Reply #4 on: August 25, 2011, 10:42:28 AM »
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    I workout like that:

    - warm up set
    then
    - 4x max weight

    then I choose the weight so that I can do:
    - 6-8 reps
    then
    - 12-14
    then
    16-20

    works fine for me. Remember to modify your workout frequently so that your body doesn't get used to things!
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    « Reply #5 on: August 27, 2011, 01:05:59 PM »
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    Figure out what your 1 rep. max (1RM) is, either by lifting heavier weights until you can only lift it once (make sure you have a spotter obviously), or by lifting many times and then using a calculator to figure out your 1RM:
    http://www.nsca-lift.org/fly%20solo%20program/onearm.asp

    Then build yourself a program based on percentages of your 1RM. Say start with 60% and do 3 sets of 12, and move up to 65% 3 sets of 10 to 70% 3 sets of 8, 75% 2 sets of 12....and repeat re-maxing once you reach 85-90%.
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    « Reply #6 on: April 26, 2015, 04:32:53 PM »
    ReplyReply

    Heavy weight and low reps for arms really makes sense, EZ biceps curl underhand and overhand grip, hammer curl, close grip bench and triceps dips (arms behind your back) really work for me.
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    « Reply #7 on: August 01, 2015, 10:16:25 PM »
    ReplyReply

    How is your diet? Fitness is 80% in the kitchen, 20% in the gym. Are you eating enough to even make dem gains?

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