Additional arm work - any suggestions

Calliope610

I want to add some additional arm work - just triceps pull down and biceps curls. Should I use the same logic of SL5x5, ie heavy weights/low reps? What weight should I start at?

tameko2

For that sort of isolation work, I would do higher reps and lower weight. They're much harder on the joints and usually you're looking for some growth as well as strength so some mid range work is appropriate. Also not expect per-workout increases. Etc.

How much depends on your ability to increase in small increments or not. Vaguely though, somewhere in the realm of 3x8. When its possible, go to 3x9. When that's easy, 3x10. Then add some weight. But if you can only go up in big increments like 5-10 lbs, then I'd add some weight for the first set and then go back down. OR add extra sets. Or some combination.

Example:

4x6
3x8
3x9
3x10

(and you may actually repeat each of those before moving to the next step)
add weight
repeat

Alternately
3x8
3x9
3x10

add weight
1x8 at new weight, 2x8 at old weight

etc

Play it by feel a little.

Calliope610

Thanks. Glad I asked, rather than go to the gym "dumb".

Amazing1985RSD

I am of the opinion that bench pressing and overhead pressing works out your triceps enough. But for biceps you can add barbell curls.

Calliope610

I am of the opinion that bench pressing and overhead pressing works out your triceps enough. But for biceps you can add barbell curls.

That's what I read last night in NROLFW. I think I'm just impatient for results. Besides, when I'm at the gym, I see the same guys doing standing dumbbell curls, seated curls, curls with the cable machine, ad nauseum. They spend so much time doing isolation exercises, I feel as if I'm lacking b/c it takes me about 25 min to get my SL5x5 done, and maybe I should be doing more.

Funny thing, I have yet to see any of the arms&chest guys do a single squat.

tameko2

I am of the opinion that bench pressing and overhead pressing works out your triceps enough. But for biceps you can add barbell curls.

That's what I read last night in NROLFW. I think I'm just impatient for results. Besides, when I'm at the gym, I see the same guys doing standing dumbbell curls, seated curls, curls with the cable machine, ad nauseum. They spend so much time doing isolation exercises, I feel as if I'm lacking b/c it takes me about 25 min to get my SL5x5 done, and maybe I should be doing more.

Funny thing, I have yet to see any of the arms&chest guys do a single squat.

Oh. Well. if you're doing it because you think you will get faster results, that's TRUE but .... keep in mind that it means you're going ot get bigger arms faster. There is nothing wrong with that but make sure that's something you want.

Also - re: 25 minutes. Give it a couple weeks and it will be 45 minutes. Then closer to an hour.

Amazing1985RSD

I am of the opinion that bench pressing and overhead pressing works out your triceps enough. But for biceps you can add barbell curls.

That's what I read last night in NROLFW. I think I'm just impatient for results. Besides, when I'm at the gym, I see the same guys doing standing dumbbell curls, seated curls, curls with the cable machine, ad nauseum. They spend so much time doing isolation exercises, I feel as if I'm lacking b/c it takes me about 25 min to get my SL5x5 done, and maybe I should be doing more.

Funny thing, I have yet to see any of the arms&chest guys do a single squat.

There's no real "quick fix" when it comes to working out. All those extra arm workouts are completely unnecessary in my opinion. This strength building program is good enough.

Leadfoot_Lewis

I will say that I honestly didn't get my arms (see avatar) by doing compound lifts. I actually started lifting years ago, didn't know nearly what I know now, and did mostly isolation work when lifting. My "compound" lifts at the time were mainly Dumbbell Chest Press, Dumbbell Overhead Press, Push Ups, and some Dips. Added all the big compound lifts several years ago and have gained a lot of strength (and honestly not much size) in doing so.

There's absolutely nothing wrong with adding a couple of sets for biceps and triceps at the end of your workout. In fact, I would encourage it. The important thing is that compound lifting is the main focus of your workouts (which, if you're doing Stronglifts, it obviously is).

juliemouse83

Yay! I am doing it right! Thanks, all! Glad I peeked in here!

DaniH826

Pretty sure Rippetoe said that if you want big guns, do some bicep curls, long as it doesn't interfere with progress on your main lifts. And he must have done a lot of curls when nobody was looking cause the man has some serious guns on him. :laugh:

Keep the main focus the main focus, basically. Do other stuff as you want, but not to the point where it starts to interfere with progress of the main road you're headed down. Nothing wrong with arriving at your goal with a basket of flowers or whatever, long as you get there as planned. :flowerforyou:

I used to do biceps/triceps for a spell until I got to the point where my main workout was just enough already. Now I don't do them anymore cause I'm out of steam at the end and really just don't feel like it. I may add them back at some point, who knows?