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Big arms in 8 workouts



The "Problem" with Barbell Curls

If there is an exercise that every single person on the planet understands, then it is the basic barbell curl. You can take a child who is still trained in the potty, and give him a toy coat, and he will make curls.

Throw some guys into jail and give them weights? Barbell beckons throughout the farm. Do you ask your grandma to meet with you in the gym for something to crack and worry? She will find a barbell and begin to curl it.

It's as if the three most instinctive things in the human situation …

  1. Survival
  2. Progeny
  3. A Barbell Curl

Regardless, I Read many small, insightful thoughts on social media How barbell curls are a terrible choice for various anatomical reasons. Bad for the wrists, bad for the elbows, joints in a certain position, something about bad patterning or activation, blah blah blah.

This stuff mostly comes from guys whose arms look like they're spending their spare time to tinker with pieces of wood to make little animal figures as they sip non-caffeinated espressos.

Look guys, barbell curls are going to build big biceps. Yes, a dumbbell holds the joints in a certain position. So what? The bank is pushing too. So we do not throw the dumbbell out with the bathwater, right? Hey, I'm an excellent Meadead, not an emasculated one.

A well done barbell curl is a thing of beauty. Full elbow extension, with the biceps stretched straight in all its naked glory. Zero pulse to start the concentric phase. Venules are bursting everywhere. No fatceps in sight.

Fatceps? That's what I call the arm of a man covered layer by layer in thick walrus bacon as he crows his size. Nobody cares about fatceps measurements. Not even your mother.

Back to barbell curls. This routine includes biceps curls. Overcome it.

A bit of chatter about triceps

The biggest bench presses always have an amazing development of the triceps. When I see people struggling to really put some meat on their triceps, their numbers are usually weak.

I do not feel like discussing all the reasons why this is so. I find it strange (no, not really), that guys with big banknotes have big buttocks and men with pubescent banknotes before puberty develop a triceps.

But we take care of all this ̵

1; the lousy poor, the fatceps, and the development of the infant's triceps – with a program. It's the same program I used for 4 weeks. The results? Not too shabby.

  Before and After the Biceps

Here is the overview. I will summarize the details below and provide some videos for each exercise.

The program

Day 1

Biceps

  • A. Barbell Curl: 4 x 8. The last 3 repetitions of a sentence are cheat curls. For each repetition, use 5 seconds negatives. Pause for 2-3 minutes between sets.
  • B. Inclination Dumbbell Curl / Standing Alternating Curl Superset: 2 x 10 sitting, then as many repetitions as possible (AMRAP). For each repetition, use 5 seconds negatives. Pause for 2-3 minutes between sets.

triceps

  • A. Rope or Independent Handgrip Pushdown: 3-4 x 20.
  • B. Banded Close-Grip Bank in Rack: 2 x 6-8. Hold down for one second when locking. Pause for 2-3 minutes between sets.
  • C. PJR Pullover: 2 x 15-20. Pause for 2-3 minutes between sets. Day 2

    Biceps

    • A. Preacher Hammer Curl: 2 "Muscle Turns" (5 mini sets of 4 reps + 1 AMRAP). Pause for 2-3 minutes between sets.
    • B. Concentration Curve with Offset Resistance Handle: 2 sets of 8/8/8 drop sets. Pause for 2-3 minutes between sets.

    triceps

    • A. Rope or Independent Handgrip Pushdown: 3-4 x 20.
    • B. Dive with chains: 4 x 6-8. Pause for 2-3 minutes between sets.
    • C. Sweater and press: 4 x 15-20. Pause 60 seconds between sets.

    Details

    Day 1 – Biceps

    A. Barbell Curl, Strict Then Cheat

    Hold the dumbbell about shoulder width. You want to bend the triceps before starting the first repetition. This forces you to give up this stupid and ugly bicep curl, where the biceps are never fully extended.

    When you bend the triceps, put your shoulders in your back pockets. This will allow you to extend and retract the scapula. What this means is keeping you from getting up all Hulk the first time you start the concentric. You know what I'm talking about – where you deflect the traps and turn the dumbbell curls into a kind of reverse-grip-clean.

    Each repetition should focus on the eccentric / descending phase. If your biceps growth is absent, emphasizing the negative phase of the curl should cure your miserable biceps pain. Take 5 seconds to lower the beat for each repeat.

    We will now take a page from Arnie's book and actually add some "cheat curls" to expand the set. They use just enough momentum to push the weight beyond the sticking point to cut out a few extra repetitions.

    So that's 4 sets of 5 reps with 3 cheat repeats at the end to expand the sentence. Let me repeat that. You must be able to perform 4 sets of 5 repetitions with a weight that you can use with strict shape, with the reduction taking 5 seconds. Then use a little cheating to challenge reps 6, 7, and 8, continuing these reps over 5 seconds. Take a 2-3 minute break between sets.

    After the cheat curls, it's time to manipulate the biceps from a slightly different angle with a slightly different movement focusing on something different.

    B. Inclined Dumbell Bells

    A muscle generates maximum force when it is brought into a stretched position against a load. We will bring these puppies into a loaded track and also insert some mechanical drop sets.

    Set the bench to a fairly low pitch between 30 and 45 degrees. Concentrate on bringing your biceps into a fully extended position so that it really points with your palms down.

    Select a weight that you can perform for 10 reps, leaving 1-2 reps in the tank, again decreasing the weight by 5 seconds for each repetition.

    Get up from there and start alternating dumbbell curls, again taking 5 seconds to lower the weight. You can use a little English here to get the weights moving, but do not mess up. Loop out as many repetitions as you can without making a sheer fall out of it. Pause for 2-3 minutes and then repeat.

    Day 1 – Triceps

    A. Rope or Independent Grip (Warming Up)

    Before we even start with the meat and potatoes of triceps work, start with some rope or an independent grip to get some blood into the triceps and keep the elbows happy. Do 3-4 sets for 20 repetitions.

    B. Banded Close-Grip Bench Press

    I like to do that out of a rack, but a 2-board press will work as long as you do not start humping.

    That's right. Board humping. Do not look for it in Pornhub because it does not exist. But you can probably find it on YouTube if you search for "2-board press". There, the guys lower the pole onto the boards and then use this awful maneuver, using the boards to increase the lockout weight. I swear it's one thing.

    If you're using a 2-board press, you should not board. Lower the pole onto the boards and actually push them down the boards without help.

    If you want to run them out of the rack, insert the pins so that the rod rests a few inches above the chest. Hold down the lock for at least one second to use peak contraction and then lower it in a controlled manner. Place the rod on the pins for a second before performing another repetition.

    After the warm-up groups, perform two sets of 6-8 repetitions, with one or two repetitions left in the tank in each set. Take a 2-3 minute break between sets.

    C. PJR Pullover

    This is the most effective movement to grow the long head of the triceps. It is a modified sweater with a dumbbell that focuses on the triceps rather than the lats or pecs.

    Start with the dumbbell over the face and lower it behind the head. Concentrate on stretching the triceps. Think about dropping the dumbbell on the floor just behind your head.

    Instead of pulling the dumbbell over your face with your lats or pecs (which will happen to some extent anyway), focus on using the triceps by prioritizing the elbow extension rather than shoulder extension.

    Think of heavy and high repetitions: Two sets of 15-20 repetitions that are hard on both sets in the paint. Trust me, two complete sets will make your triceps scream for days.

    Day 2 – Biceps

    We will focus on the brachialis, the small muscle that sits between the two biceps and triceps. Build it up and it will actually push the biceps and triceps apart, leaving a larger arm.

    A. Preacher Hammer Curl

    We will make one-armed preacher praises on the vertical side of a preacher bank. (If you use the angled preacher bank, there is virtually no resistance at the top of the movement.)

    The intensity method for this will be "muscle rounds," a method I ascribe to my friend Scott Stevenson. On a round of muscle, you use a weight that would normally allow you to do about 12 reps, but only 4 reps. You rest for 10 seconds and do another 4 repetitions. Do that 6 times. Then do as many repetitions as possible on the last mini-set (AMRAP):

    • 4 repetitions, pause 10 seconds
    • 4 repetitions, pause 10 seconds
    • 4 repetitions pause 10 seconds
    • 4 repetitions, break 10 seconds
    • 4 repetitions, break 10 seconds
    • AMRAP

    This gives you an integrated relationship of work to rest I'll put on every mini-set to swap hands. The right arm makes 4 repetitions, the left arm 4 reps. Floats for the entire round.

    Perform two full muscle rounds to illuminate the brachialis and take 2-3 minutes between each round.

    B. Concentration Curl with Offset Resistance Grip

    We will do this with supination to call one of the main functions of the biceps, but that's not the only twist. The dumbbell must be in an offset weight distribution in the hand, which means that you do not grasp the dumbbell in the middle of the handle, but that the thumb rests on the weight plate.

    In this way, when you supinate the short head has to work slightly more against the offset resistance. (The supination makes the short head of the bicep a bit harder than the long head.) The development of the short head will make the bicep appear thicker from the front.)

    The intensity technique we are going to do. 39; drop sets, and my preference here is crazy 8s. This is 8 repetitions to failure, 8 repetitions to failure with a lighter dumbbell and another 8 repetitions to failure with an even lighter dumbbell. Pause for 2-3 minutes and do this 1 more time.

    Day 2 – Triceps

    A. Rope or Independent Handle Pushdown (warming up)

    Make 3-4 sets for 20 repetitions.

    B. Dip with chains

    Place the chains so that most of the chain weight for the top half of the dips falls off the ground. Stay upright (ie, you do not lean forward) to effectively load the triceps.

    Four sets of 6-8 repetitions are your recipe. However, these are not "fail" sets. Leave 2-3 reps in the tank. Take 2-3 minutes between sets.

    C. Sweaters and Press

    These are quite bow friendly, but since you are already warmed up properly, you should be fine. Regardless, we will focus on driving the triceps into hell with these 4 rows of hell in 15 to 20 repetitions.

    You want a smooth transition from the sweater to the press part. No break at any time. We want the metabolites to really accumulate and focus on generating significant metabolic stress, so the rest period between sets is only 60 seconds.

    What about the rest of your body? on the chest and shoulder push things during this routine. They will all get a good deal of work with the tight benches and dips.


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