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Fitness Tips For 4/26/2006
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Building Arm Mass
Arms are my favorite bodypart. I simply love training biceps, triceps
and forearms. Feeling the muscles contract and extend, the blood
rushing through the veins, the pump, the pain.
I'm always experimenting, trying out new exercises, set/rep combos,
doing straight sets, supersets, compound sets. As a result of all this
attention, my arms are the bodyparts that have improved the most over
the years.
I often do supersets as part of my routine, but I prefer straight sets
when training for pure muscle mass. I have also found that even though
almost everyone recommends the barbell curl for biceps mass, I get
better results when using heavy dumbbells.
The following routine has given me great results, but remember that
you have to experiment and find your own best routine.
The workout:
(Rest 1.5 minutes between sets)
Biceps:
Seated alternate dumbbell curl, 4 sets of 8, 8, 6, 5
Incline dumbbell curl, 4 sets of 8, 6, 8, 6
Standing one arm preacher curl (90 degree), 4 sets of 8, 8, 6, 6
Triceps:
Pulley pushdowns (slightly bent bar), 4 sets of 12, 10, 10, 8
Incline triceps extensions (EZ-bar), 4 sets of 8, 8, 6, 6
Triceps Kickbacks, 5 sets of 12, 10, 8, 6, 6
Forearms:
Reverse curl (EZ-bar), 4 sets of 10, 10, 10, 10
Supersetted with
Standing behind the back wrist curl, 4 sets of 12, 12, 12, 12
REMARKS
Biceps:
On sitting alternate dumbbell curls, increase each set. On incline
curls use the heaviest for the first 2 sets and decrease the for
the next 2 sets. Use the same poundage on all sets of preacher curls.
Triceps:
On pulley pushdowns increase each set. Incline triceps extensions
really puts the meat on the long head off the triceps, which
will make the triceps look huge. Use a 35-40 degree incline. Increase
on set 1-3 and use the same poundage on set 3-4.
Tricep kickbacks also hits the long head of the triceps. It's my
favorite exercise and when done right, it seems to pump the triceps
to double their size.
Forearms:
Use the same poundage for all 4 supersets. Standing behind the back wrist
curl is done by holding a barbell behind your back (just below your
butt) and wrist-curling it from that position.
Remember to feel your muscles work on all exercises. If you can't feel
your muscles working, you're going too heavy. This is bodybuilding,
not weightlifting. The purpose is to get the muscles to do as much
work as possible, not to lift as much as possible. That's two different
things. And always be in control of the bar on the negative part of
the movement, don't just drop the bar.
If you have trouble getting motivated for training arms, I have a
couple of tips. Cut off the sleeves of your t-shirt so you can see
the muscles working and getting pumped. It may sound a little weird,
but it works. I always carry a little training journal in the gym.
On the inside I have taped a picture of Arnold doing incline
curls with his mind-blowing biceps. One look at that picture and
I'm all psyched up for the next set.
And remember, hard training alone won't make your arms grow. You
have to eat a diet tuned for muscle building and take good supplements
if you want maximum results.
