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Old 04-04-2014, 07:00 PM   #1
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Default direct arm work necessary ?

how beneficial is direct arm work for increasing a power lifters numbers ?

since I have just reached an intermediate press and bench should I start using some direct arm work or should I wait until I stall first ?

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Old 04-04-2014, 07:20 PM   #2
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A few sets of hammer curls and push downs never hurt anyone
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Old 04-04-2014, 07:22 PM   #3
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Quote:
Originally Posted by J_Byrd View Post
A few sets of hammer curls and push downs never hurt anyone
And it basically makes 0 difference for your recovery (which then dictates when you can train again). Just throw in some arm work at the end of the session.
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Old 04-04-2014, 11:28 PM   #4
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I suspect you could get by just fine with chinups and dips for arm development, at least for quite a while. In addition to pressing and rowing, of course.

But, as said already, there's no harm in it. If you feel the need, then why not.
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Old 04-05-2014, 02:00 AM   #5
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All good advice, but I would mention JB told me that all good benchers have big arms. No denying that.

Handling a big bench or big squat requires some decent arm strength. But aside from that, stronger biceps help you handle a big deadlift better and safer too.

Doing more direct arm work has helped all my lifts. No question. For me it's just a matter of working it in and recovering properly. I would never not do them, only do them less if bigger or more important compound lifts impinge upon the time or energy I have to do lesser stuff.
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Old 04-05-2014, 05:19 AM   #6
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I have long arms and it takes forever to put mass on them. This explains my shitty bench lol.
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Old 04-05-2014, 05:24 AM   #7
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Quote:
Originally Posted by fenrisulfr View Post
I have long arms and it takes forever to put mass on them. This explains my shitty bench lol.
Haha, this sounds like me.

Long limbs in general for me, in fact, which makes both bench and squats "interesting" at the best of times, lol. Hence my deadlift seems relatively strong.

But anyway, all complaining aside , I do some arm work every week, and that's the reason really. Just a few sets each for tris and bis seems to do the trick.


edit: So it's probably case by case too.
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Old 04-05-2014, 10:11 AM   #8
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Once a month I deload that's the week I hit my arms.
3 sets of heavy 21's.
5x5 heavy hammer curls
5x10 Pushdowns w/rope

I figure once a month can't hurt. Besides might as well make everything strong.

Last edited by Pulldog; 04-05-2014 at 10:12 AM. Reason: Poor grammer.
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Old 04-05-2014, 10:38 AM   #9
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Can't bench big without big arms. I also find that the more direct arm work I do, the healthier my tendons are.
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Old 04-05-2014, 11:57 AM   #10
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Just tore my bicep tendon. I think It is the direct result of being lazy about training arms for far to long.

Lession learned =)
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