Fastest way to train biceps and triceps?

[Bram Turismo]

Or byceps, quit unsure wether it's with i or y. Anyway, what is the fastest way? Or the easiest..well easiest is...damnit!

Ok, so to train and build muscels in my arms I'm training with halters, if you call them like that with on each bar 6 kg. I can't put more on it since I haven't got any more weights. I can get 12 kg on one bar but then I'd be training with only 1 halter which is crappy to do.

Anyway, the training itself then, I usually take the weights in my hands, off course, stand up straight and let my arms rest. Then I tilt the weights up to my shoulders, so the weights go from hip to shoulder.

But what do you reckon is the best way to create muscels in your arms? Or, what way do you use?

 

[Giancarlo]

Well this might not be much help but biceps is curls, triceps is pushups or bench.

 

[TB]

I typically do either concentration curls:

or preacher curls:

The advantage of these versus standing is you can isolate just the bicep (that is the correct spelling, BTW ). When you stand, and this is more so toward the end of your lifting session, you might be tempted to use your entire upper body to get the weight up.

Once a week, I also try to do negatives. They hurt like hell, but they work great. Using a dumbbell, typically a bit heavier than you normally curl, hold it like normal in one hand and use your other hand to curl it up to your shoulder. As slowly as possible, drop the weight back down to your hip, and repeat.

One other thing to remember is to change your grip. Do a set (or an entire workout) of "normal" curls and then a set of hammer curls. It is amazing how much difference rotating your wrist 90° makes.

Edit: Somehow I missed the tricep.

If you are using free weights, go with the tricep extension:

 

[Bram Turismo]

Thanks alot man but I don't fully understand you on the negatives thing...Thanks anyway though 👍

 

[TB]

Maybe this site can help explain it a bit better.

The next time you are lifting, let's say you are training your biceps, contract your muscles as you would any other time, but instead of lower the weight immediately, slowly release your contraction, taking three to even ten seconds to completely lower the weight to your starting point.