What exercises do I need to do to get nice ripped and formed arms??
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How can I get ripped arms
- Thread starter specialk12
- Start date
i would suggest doing some big compound movements to gain all over mass, then focus in on a particular area you want to get ripped.
For example, try lat pull downs and bench press. Then once those have built some mass on your arm, choose a poart of the arm to focus on, like bicep, forarm, or tricep, and work on that (without neglecting the other areas).
i personally know most about forearm work (being a martial artist). A friend of mine has incredibly ripped forarms full of sinews and you can actually stick your finger inside a sheath of muscle - they look like bruce lees forarms. He's a skinny guy, but does a lot of specialist forearm training. if you want soem example exercises, reply back and ask.
For example, try lat pull downs and bench press. Then once those have built some mass on your arm, choose a poart of the arm to focus on, like bicep, forarm, or tricep, and work on that (without neglecting the other areas).
i personally know most about forearm work (being a martial artist). A friend of mine has incredibly ripped forarms full of sinews and you can actually stick your finger inside a sheath of muscle - they look like bruce lees forarms. He's a skinny guy, but does a lot of specialist forearm training. if you want soem example exercises, reply back and ask.
show me some excersie examples..I'm not familiar with the names so you'll have to show me some pics
what are compund movements????
what are compund movements????
na its cool
www.exrx.net
compound: works more than one muscle group as compared to isolation movements which mainly focus on one muscle
compound: works more than one muscle group as compared to isolation movements which mainly focus on one muscle
Forearm sepcial!:
Wrist curls: sit down with dumbells in each hand. forarms resting on thighs, palms facing up. Curl your wrist. Dont move the elbow or anything except the wrist. Same thing with palms facing down.
Thors Hammer: Hold bar with a weight only at one end. Hold the empty section of the bar in your right hand with your thumb at the top, palm facing to the left, and the weight disc at the top of the bar above your hand. Slowly twist the stick from one side (weight is at the left), to the other side (weight is at the right). Aim for 30 reps with a light weight.
Wrist Roller. Tie some string/rope to a small weight disc. Tie the other end to an empty bar. Hold the bar out in front of you at shoulder height, palms facing down, arms straight but not locked, weight on the floor, string on the other side of the bar to you. Curl one wrist up, then the other, keep using this method to twist the bar so the rope gets wrapped around it, until the weight gets all the ay to the top, then lower to the ground again. Repeat if you can!
Grippers: Using hand grippers, or a tennis ball, grip as fast as you can for 30 seconds, then grip hard and hold the grip closed for 30 seconds. Repeat if you can.
Tiger pushups:Kneel with your feet flat against a wall behind you, hands togethr on the floor directly below your mouth. Straighten your knees, your body should be in a V shape (butt sticking up in the air, straight legs, looking down at hour hands together). Lower yourself until your head toughes your hands then press back up. *Very difficult!*
For definition, aim for high reps, low weight.
Wrist curls: sit down with dumbells in each hand. forarms resting on thighs, palms facing up. Curl your wrist. Dont move the elbow or anything except the wrist. Same thing with palms facing down.
Thors Hammer: Hold bar with a weight only at one end. Hold the empty section of the bar in your right hand with your thumb at the top, palm facing to the left, and the weight disc at the top of the bar above your hand. Slowly twist the stick from one side (weight is at the left), to the other side (weight is at the right). Aim for 30 reps with a light weight.
Wrist Roller. Tie some string/rope to a small weight disc. Tie the other end to an empty bar. Hold the bar out in front of you at shoulder height, palms facing down, arms straight but not locked, weight on the floor, string on the other side of the bar to you. Curl one wrist up, then the other, keep using this method to twist the bar so the rope gets wrapped around it, until the weight gets all the ay to the top, then lower to the ground again. Repeat if you can!
Grippers: Using hand grippers, or a tennis ball, grip as fast as you can for 30 seconds, then grip hard and hold the grip closed for 30 seconds. Repeat if you can.
Tiger pushups:Kneel with your feet flat against a wall behind you, hands togethr on the floor directly below your mouth. Straighten your knees, your body should be in a V shape (butt sticking up in the air, straight legs, looking down at hour hands together). Lower yourself until your head toughes your hands then press back up. *Very difficult!*
For definition, aim for high reps, low weight.
Oh yeah:
Shaolin pole: Hold a long light pole such as an empty broomstick in one hand, hold it at one end so the other end is far away from you, and swing it under control left and right. try to hit a target with the other end. Only use one hand, and adjust the hand position on the pole to ake it easier or harder.
Gyrocyser: A small device for the forarms - like a ball with a gyroscope inside it. Circle it as fastas you can in both directionsuntil you cant take the burning any more! Search on the net and you can get one for about £10.
Shaolin pole: Hold a long light pole such as an empty broomstick in one hand, hold it at one end so the other end is far away from you, and swing it under control left and right. try to hit a target with the other end. Only use one hand, and adjust the hand position on the pole to ake it easier or harder.
Gyrocyser: A small device for the forarms - like a ball with a gyroscope inside it. Circle it as fastas you can in both directionsuntil you cant take the burning any more! Search on the net and you can get one for about £10.
cool. forearm exercises of this manner derive from martial arts training and really burn like hell if you do them right!
I once did 200 wrist curls, after about 70 you think you cant do anymore, but if you push through the pain barrier you can keep going.
The same applies to biceps - build mass first (low reps, high weight), then work on the definition (high reps, low weight). Also to get defned biceps you need to hit them from all angles i.e. with dumbells flat, incline and decline, with cables, palms facing different directions... basically any variation you can think of to hit them from a different angle.
Theres also a throey that your arms will only grow as big as your frame can handle. i.e. skinny back = skinny arms, so try to develop a strong back too.
I once did 200 wrist curls, after about 70 you think you cant do anymore, but if you push through the pain barrier you can keep going.
The same applies to biceps - build mass first (low reps, high weight), then work on the definition (high reps, low weight). Also to get defned biceps you need to hit them from all angles i.e. with dumbells flat, incline and decline, with cables, palms facing different directions... basically any variation you can think of to hit them from a different angle.
Theres also a throey that your arms will only grow as big as your frame can handle. i.e. skinny back = skinny arms, so try to develop a strong back too.