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question about arms

Posted: Tue Jun 20, 2006 2:47 pm
by leif3141
Especially biceps, is doing exercises that also utilize them (like rows or chinups for biceps, and Bench and shoulder press for triceps) enough to build them up in pace with the rest of the body? Personally, I hate arm specific exercises (with the exeption of the tricep dip) because it seems like I am wasting my time. I know big arms are what most men want, but does anyone here get enough out of the basic exercises to build them up as well?

Basically I want to keep my workouts 30-45 mins, and not much longer, but including curls and hammer curls on leg/back day and tricep extenstions on chest/shoulder day sometimes pushes workouts over an hour. Any advice?

Posted: Tue Jun 20, 2006 3:24 pm
by Matt Z
It depends on your goals. If you want to look like a bodybuilder (past or presant) then you really need to do at least some isolation work. Meanwhile if you just want to look/be athletic and strong, then it's probably not necissary.

Posted: Tue Jun 20, 2006 4:06 pm
by Jeff D

Posted: Tue Jun 20, 2006 4:21 pm
by leif3141
thanks...I do not think I am bodybuilder material...but some have told me without focus on arms your bench,row,etc. will suffer because of it. What do you think?

Posted: Tue Jun 20, 2006 4:26 pm
by Ryan A
I think most of the time it is okay but once in a while direct arm work can help keep back/chest from stagnating.

Posted: Tue Jun 20, 2006 4:30 pm
by Matt Z
Depends ... if triceps are the weak link in your bench press, you may benefit from additional triceps work. However, this doesn't neccessarily mean single-joint isolation movements, since close-grip bench presses and triceps dips are both great triceps exercises.

Posted: Tue Jun 20, 2006 4:35 pm
by Matt Z
One isolation movement I do think is important is the leg curl. This is because leg curls work a part of the hamstrings that isn't effectively targeted by other exercises.

Posted: Tue Jun 20, 2006 4:38 pm
by Jeff D
Yeah i would still do moves like close grip bench presses for triceps even if you arent into bodybuilding. Its the exercises like dumbell kickbacks that you dont need to bother with.

Posted: Tue Jun 20, 2006 6:17 pm
by Ryan A
Hey Matt,

Can you post a reference to your hamstring comment. I am interested because I had/have loads of hamstring problems.


The intent of my post was not to discourage things like close grips which I think are great replacements in a periodized bench routine. As the others say, its the iso stuff that can be avoided most of the time.

Posted: Wed Jun 21, 2006 6:33 am
by Matt Z
It has to do with the hamstrings being a two headed muscle. Supposedly exercises like Standard and Romanian Deadlifts (hip extension) only work one of the two heads, while Leg Curls (knee flexion) work the other head. This also explains why doing lots of leg curls won't do much for your deadlift.

Posted: Wed Jun 21, 2006 8:02 am
by Ryan A
Uh, ok.

So any exercise that does knee flexion would then work this right?

Nothing special about Leg Curls.

Posted: Wed Jun 21, 2006 8:02 am
by Matt Z
That's correct.

Posted: Wed Jun 21, 2006 9:12 am
by Matt Z
Hmm ...According to this site hip extension involves the long head, but not the short head, while knee flexion involves both.

Posted: Wed Jun 21, 2006 10:39 pm
by leif3141
hmm..what about biceps? it seems I work my tris with chest/shoulders more than my biceps with back exercises. Does anyone here have decent bicep strength from just exercises like chin ups?

Posted: Wed Jun 21, 2006 11:40 pm
by Ironman
I think a little isolation should be done, but not much.