Arms Workout: Training frequency
I recommend repeating these routines no more than twice
per week and no less than once per week. Your frequency
depends on the split routine you’re using. For most
of these programs, I recommend a three or four day split
with a 2 on 1 off schedule. If you feel you need more recovery,
use a 2 on 1 off, 1 on 1 off or even an every other day
routine, just make sure you hit your arms at least once
per week.
Tempo
Tempo is the speed of your repetitions. Tempo is noted
in several of these routines with a 4 count prescription.
For example, a 4020 tempo is performed as follows:
Eccentric (negative/lowering the weight) 4
Stretch/Pause between eccentric and concentric 0
Concentric (positive/lifting the weight) 2
Contraction/pause between concentric and eccentric 0
If tempo is not noted, then you should simply use a “controlled
tempo” with the eccentric (lowering weight) slightly
slower than the concentric (lifting weight).
Progression
These routines must be performed with diligent progression
from one workout to the next. You must add weight with every
workout. Because the arms are a small body part, you may
need to use “micro-loading,” which simply means
you patiently increase the weight EVERY WORKOUT, but in
very small increments. For example, most clubs have dumbbells
with 5-pound jumps in weight. I like to use 1 ¼ lb.
“plate mates” which are magnetic mini weights
you can stick on the ends of each dumbbell (they work for
barbells too), allowing you to increase in small, 2.5 pound
increments (effectively giving you a 22.5 pound dumbbell,
etc).
Antagonist pair supersets
Supersets are an extremely effective technique for arm
training. An antagonistic superset for arms is the pairing
of a bicep and tricep exercise with little or no rest between
exercises.
Antagonistic supersets are noted with A1 and A2, with A1
being the first exercise, and A2 being the second exercise
with no rest in between (if the two exercises were performed
in straight set fashion, they would be noted as A1 and B1;
three exercises A1, B1, C1, etc)
Same muscle group supersets
Same muscle group supersets are self-explanatory: Two exercises
for the same muscle are performed back to back with no rest
in between. They are written the same way as antagonistic
supersets. For example, A1 is first bicep exercise in superset,
A2 is second bicep exercise in superset (no rest between
A1 and A2, then regular rest interval after A2 before repeating
superset).
Personally, I believe same muscle group supersets are better
than antagonistic supersets for bodybuilding purposes (arm
size), while antagonistic supersets are better for strength.
I recommend using both.
Tri sets
A tri set is three exercises for the same muscle group
performed one after another with little or no rest in between.
Tri sets are a step beyond supersets in intensity and difficulty,
allowing you to perform a very large volume of work in a
very short period of time. Tri-sets are a superb method
for bodybuilding –especially for arm training. Many
great bodybuilders such as Larry Scott and trainers such
as Vince Gironda have promoted the use of tri sets and supersets
almost exclusively for arm specialization. Why? Because
they WORK! (Tri sets are noted as A1, A2, A3).
The Arm Workout Routines
Ok, enough preliminaries, let’s dive into the best
arm routines of all time:
Multi Grip Tri-set Routine
Variations on the multi grip routine have been floating
around for ages, but strength coach Charles Poliquin fine
tuned the technique and brought it back into popularity
recently in his prolific writings including, “Winning
the Arms Race.” (Poliquin refers to this technique
as the multi pathway routine).
Select three exercises, each with a different grip: pronated
(palms down), neutral (palms face each other) and supinated
(palms up). Generally, the weakest grip is trained first
and the strongest last, but the order of the exercises may
be changed for variety and balanced development. (I would
recommend staying with the same sequence for the duration
of each training cycle, however)
A1 EZ bar Reverse Curl 3 sets X 6-8 reps
A2 Hammer Curl 3 sets X 6-8 reps
A3 EZ barbell Curl 3 sets X 6-8 reps
B1 Tricep Pushdown reverse grip (palms up) 3 sets X 6-8
reps
B2 Tricep pushdown with rope (palms face each other) 3 sets
X 6-8 reps
B3 Tricep pushdown regular grip (palms down) 3 sets X 6-8
reps
Multi Angle tri-set Routine
The multi angle routine is a similar to the multi grip
routine except instead of varying the hand position/grip,
you vary the angle of the joint. The “multi angle”
technique is very similar to the IRONMAN/Steve Holman “Positions
of flexion” approach, although they are not always
one in the same.
For example, one popular multi-angle favorite for triceps
is lying EZ bar extensions performed to the chin, forehead,
and behind the head as a tri set. This is multi-angular,
but it does not fully work all three positions of flexion,
as these are only slight variations in angle.
There are two ways to perform this routine. One way is
to do all three exercises in a row with zero rest between
exercises. This is very intense and result producing, but
will compromise your poundages. Poliquin’s solution
to the problem is the simple insertion of a 10 second pause
between each exercise, which allows greater loads to be
used.
A1 Incline dumbbell curl (stretch) 3 sets X 6-8 reps
A2 Seated dumbbell curl (midrange) 3 sets X 6-8 reps
A3 90 degree dumbbell preacher curl (contracted) 3 sets
X 6-8 reps
B1 Seated EZ bar tricep extension 3 sets X 6-8 reps
B2 EZ bar tricep extension to forehead 3 sets X 6-8 reps
B3 Decline bench EZ bar tricep extension 3 sets X 6-8 reps
Unilateral Multi Grip Bicep Routine
I don’t remember where I found this routine, but
I think it was the brainstorm of Australian strength coach
Ian King. All I can say is that Ian or whoever originally
invented this bicep killer should get a medal for it! Try
it and find out why. Perform 10 reps per set, 2 –3
tri sets 0-10 seconds between exercises.
A1 One arm zottman Dumbbell Preacher Curl 3 sets X 10 reps
A2 One arm Dumbbell Preacher Curl 3 sets X 10 reps
A3 One Arm Dumbbell Hammer Preacher Curl 3 sets X 10 reps
Note: If you’ve never heard of the Zottman curl,
it’s simply a dumbbell curl with a pronated eccentric
and supinated concentric (palm up on the way up, palm down
on the way down)
Unilateral Multi Grip Bicep Routine #2
This is a slight variation I’ve successfully used
on the killer combo above. All I did is to flip the order
of exercises 2 & 3, substitute reverse dumbbell curl
for Zottman curl on exercise number one, and add a forced
negative on the reverse curls using the opposite hand. The
rep range is slightly lower; 6-8 reps per set with a little
bit heavier weight. 3 tri sets, 0 sec rest between exercises,
0 seconds rest between switching arms.
A1 One arm reverse dumbbell Preacher Curl with neg. resistance
3 sets X 6-8 reps
A2 One arm Hammer Preacher Curl 3 sets X 6-8 reps
A3 One Arm Dumbbell Preacher Curl 3 sets X 6-8 reps
Gironda’s 6 X 6 balanced arms Routine
This is a variation on Vince Gironda’s famous “Balanced
Arms” course. Like many bodybuilding gurus, Vince
vociferously commanded, “No deviations.” Well,
shame on me, but after I tried all his programs exactly
as he instructed, I never could resist experimenting.
This routine consists of 3 pairs of supersets performed
for 6 sets of 6 reps each. No rest is permitted between
exercises. Take 90 seconds rest after each superset. Vince’s
original course suggested doing this routine three times
per week. I tested various frequencies and got best results
doing this routine once every 4-5 days and I’d recommend
no more than twice per week.
A1 Straight Bar Preacher curl 6 sets X 6 reps
A2 Body drag curl 6 sets X 6 reps
B1 Rope extension behind head (lunge position, using high
pulley) 6 sets X 6 reps
B2 EZ Bar Pullover and Press 6 sets X 6 reps
C1 Barbell Wrist Curl (roll to fingertips) 6 sets X 6 reps
C2 barbell reverse drag curl 6 sets X 6 reps
>>
Click here for Tom's Burn the Fat Feed the Muscle program
Continue to Part 2
About the Author
Tom Venuto is an NSCA-certified personal trainer, certified
strength and conditioning specialist, lifetime natural bodybuilder,
and author of the #1 best-selling e-book "Burn the
Fat, Feed The Muscle" (BFFM). Tom has written over
170 articles and has been featured in IRONMAN Magazine,
Natural Bodybuilding, Muscular Development, Muscle-Zine,
Olympian’s News (in Italian), Exercise for Men and
Men’s Exercise. For information on Tom's "Burn
The Fat" e-book, click
here.
|
