This Is One Of The Best Arms Workout Ever
If you lift weights on a regular basis, chances are you measure at least
some of your success on the size and definition of your arms. Contrary to
what a lot of exerciser’s believe, the size and shape of your arms is as
much to do with your triceps as it is your biceps although the biceps on
the front of the upper arm is often considered the “glory” muscle!
Well developed arms offer more than simple aesthetic appeal and can
enhance your sporting performance and even make everyday tasks like DIY
and gardening easier.
The main problem with many arm training programs is they are little more
than one-trick ponies. That is to say they only really address a small
part of the muscle activation potential of the biceps and triceps. There
is nothing wrong with performing multiple sets of moderate weight biceps
curls for example but to maximize your arm development you should be
thinking about working all three types of muscle fibers within your
arms.
Your have three types of muscle fiber :
Type 2b, type 2a and type 1. Type 2b are best suited to heavy weights/high
intensity exercise, type 2a are more suited to moderate weight/medium
intensity exercise while type 1 are for light weights/low intensity
exercise. In this arm program you’ll be using heavy, moderate and light
loads to ensure that each type of fibre is challenged sufficiently.
It’s only by following a more holistic approach to arm training (such as
this one!) that you will develop your best ever arms…!
As with any workout, you should always start your session with a
general warm up which includes some light cardio, joint mobility and
dynamic stretching. Also, make a point of performing one or two light sets
of each exercise to ensure your arms are locked, loaded and ready for
action!
The Workout
Perform this workout twice a week on non-consecutive days, preferably at
the end of a normal upper body workout. You might want to consider cutting
back on your chest, shoulders and back training a little bit so you have
more energy for your arm specialization training. Also, remember that you
can’t build something out of nothing so make sure you are eating a diet
that supports muscle growth and includes plenty of protein and a good
post-training recovery shake or snack.
| Reps | Sets | Recovery | Training System | ||
| 1a | Close grip chin ups |
4-6
|
4
|
120 seconds
|
Super set
|
| 1b | Parallel bar dips | ||||
| 2a | EZ biceps curls |
7-9
|
3
|
90 seconds
|
Super set
|
| 2b | EZ triceps extensions | ||||
| 3a | Concentration curls |
10-12
|
2
|
60 seconds
|
Super set
|
| 3b | Cable kickbacks |
As you can see, this workout uses a training system called super sets.
This means that you perform the first exercise, designated as a) on the
chart, and on completion immediately perform the second exercise,
designated as b). On completion of the second exercise, rest for the
prescribed period and then repeat the pairing. Once you have completed all
the designated sets of the first pairing, rest a moment and then move on
to the next pairing.
Exercise Instructions
1a Close grip chin ups
Grab a pull up bar with a shoulder-width underhand grip and hang at full
stretch. Without kicking or jerking, bend your arms and pull your chin up
to and then above the bar. Pause for a second and then slowly lower
yourself back down to full extension. If you can do more than six
repetitions, attach a weight around your waist. If you are unable to
manage four reps, perform underhand close grip lat pull downs
instead.
1b Parallel bar dips
Support your weight on extended arms. Bend your legs and cross your feet
behind you. With your chest up, bend your arms and lower your shoulders
down towards your hands until your elbows are bent to slightly more than
90 degrees. Push back up and repeat. If you can do more than six
repetitions, attach a weight around your waist. If you are unable to
perform four reps, perform bench dips or use an assisted dip machine
instead.
2a EZ biceps curls
Grasp an EZ bar with a shoulder-width underhand grip, stand with your
feet shoulder-width apart and knees slightly bent. Starting with your arms
straight, flex your elbows and curl the bar up to shoulder-height. Slowly
lower the bar back down and repeat. Make sure you keep your upper body
completely still so as to keep the tension on your biceps – where it
belongs!
2b EZ triceps extensions
Grasp the same EZ bar you just used with an overhand shoulder-width grip
and then lie on a flat exercise bench. Extend your arms and hold the bar
over your shoulders. Keeping your upper arms perpendicular to the floor
and immobile, bend your elbows and lower the bar (carefully!) to your
forehead. Extend your arms to raise the bar and repeat. Note, this is NOT
a pressing exercise and the only movement should be your elbows bending
and straightening.
3a Concentration curls
Sit on an exercise bench with a dumbbell in your left hand and your right
hand resting on your right knee for support. Lean forwards, rest your left
upper arm on the inside of your thigh and let the weight hang straight
down from your shoulder. Keeping your upper arm fixed in place, curl the
weight up until your biceps are maximally contracted. Smoothly lower the
weight and repeat. On completion of your set, perform an identical number
of repetitions for your opposite arm.
3b Cable kickbacks
Stand facing a low cable pulley. In a staggered stance, bend down and
grab the handle in one hand. Lean forwards from your hip and then pull
your upper arm in close to your body so that it is parallel to the floor.
Bend your elbow so your hand is close to your shoulder. Keeping your legs
and upper body fixed in place, extend your arm fully against the
resistance offered by the cable. Bend your arm and repeat. On completion
of your set, perform an identical number of repetitions for your opposite
arm.
Perform this workout for four to six weeks before assessing your progress
and moving onto a more general workout or a different body part
specialization routine.
