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Old 11-30-2011, 08:39 AM   #4
Soldier
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Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 3,945
Training Exp: On and off for 17 years.
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My "rules" for direct arm work is that you shouldn't do any direct biceps work until you can do 10 chin ups, and you shouldn't do direct tricep work until you can either do 10 dips or bench your bodyweight 10 times. In trying to reach those bench marks you're going to develop great arms, and once you reach those points you should add in some direct work to take them to the next level. When you get there, there's nothing wrong with curls for the biceps, but remember that triceps like HEAVY lifting. Low rep close grip bench is just about as good as it gets for triceps size, but you also want to do something overhead to hit it from a different angle.
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Last edited by Soldier; 11-30-2011 at 09:07 AM.
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