Workouts for bigger and stronger arms? - MMA Forum - UFC Forums - UFC Results - MMA Videos
Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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post #1 of 13 (permalink) Old 02-28-2012, 01:35 PM Thread Starter
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Workouts for bigger and stronger arms?

I Need workouts for arms (Biceps triceps forearms Ect)
I Have a bar dumbells a pullup bar and a squat rack
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post #2 of 13 (permalink) Old 03-02-2012, 04:06 PM
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Quote:
Originally Posted by MaKlainLawson View Post
I Need workouts for arms (Biceps triceps forearms Ect)
I Have a bar dumbells a pullup bar and a squat rack
Join a gym bro! Using free weights at a gym is the BEST way to get stronger arms...what you have now will give you some tone but you wont get "BIGGER" as they say on commercials!

However if you refuse to join a gym here are some workouts I would do:

Curls, Pullups (top of hand towards you, not the palm) Powerclean, also, what I used to do is clench my dumbells, then let them roll to the tips of my fingers and clench again, doesnt sound like much that works your forearms and also your grip. Not much help man sorry but in all seriousness if you want real results you need to join a gym..
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post #3 of 13 (permalink) Old 03-06-2012, 01:58 PM
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Gym...but with you have is doable. Failure is the way to go. 15, 12, 10, 8, 6, 4. As you go down of course you're doing lighter weights, but trust me your arms will be popping out with veins. Your arm will swell up like crazy.

IE: I do 35 pounds although I can curl 50lbs, but it's pointless if I can only do several reps and not cleanly.

Station 1 (No breaks in between these three sets.)
35 x 3 sets of 10
30 x 3 sets of 8/10
25 x 3 sets of 8/10

You gotta do multiple stations.

Biceps + Shoulders

- hammer curls
- incline curls (killer)
- preacher curls
- isolation curls
- machines curls
- lawnmowers (shoulder and biceps)
- back rows (shoulder and biceps)
- pull ups are the toughest

Triceps (part of chest workouts)
- all pushing routines
- skull crushers
- after the skull crushers push the preacher curls up from your chest up for added effect
- pull downs (machine)
- push downs (machine)
- dips (weights)


If you don't see muscle maturation in only ONE of these work outs something is off.

Think overall I have solid routines, but my issue has been gaining weight. So I'm back on a training regimen with a new diet.

Remember you need to keep proportional otherwise you're going to look like a cartoon with big arms and no upper body muscles.
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post #4 of 13 (permalink) Old 03-24-2012, 01:56 PM
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Stronger arms, lol. Just do chin ups and pull ups, man.

EDIT - and dips too. Once you can do 30 reps on the dips, add weight.
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post #5 of 13 (permalink) Old 04-14-2012, 03:16 AM
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Well Here are so many exercises which might be helpful for making your arms bigger and stronger . You can start the following workout at Gym which would be good for your arms as :

preacher curls
pull ups
isolation curls
pull downs
Back rows
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post #6 of 13 (permalink) Old 04-14-2012, 04:29 AM
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post #7 of 13 (permalink) Old 04-15-2012, 07:08 PM
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As long as the OP is doing squats he'll be strong as a bull. If you don't squat you're not strong imo.
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post #8 of 13 (permalink) Old 06-14-2012, 12:20 AM
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Quote:
Originally Posted by MaKlainLawson View Post
I Need workouts for arms (Biceps triceps forearms Ect)
I Have a bar dumbells a pullup bar and a squat rack
I do biceps curls and forearms curls to increase biceps and both exercises are enough for you. If you want to look good then you should focus on your shoulder. If you will make big shoulder then you don't need to increase more biceps.
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post #9 of 13 (permalink) Old 08-08-2012, 06:43 PM
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Make sure you don't disregard your forearms. I sure did....

Mix in some forearm curls to your workouts so you avoid the huge bis/tris and tooth pick forearms.
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post #10 of 13 (permalink) Old 08-24-2012, 01:41 PM
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Quote:
Originally Posted by MaKlainLawson View Post
I Need workouts for arms (Biceps triceps forearms Ect)
I Have a bar dumbells a pullup bar and a squat rack


The best mass and strength builders are - Weighted Dips, Pull ups close underhand grip, Close grip bench presses,

The best isolation exercises according to EMG testing was preacher curls for the biceps,

Lastly that just leaves the inner head of the triceps and outer-head of the biceps, so overhead DB extensions , and hammer curls

Forearms - Strict isolated form, Wrist curls and wrist extensions,
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