btufts
19-05-2012, 08:21 PM
Hey guys, just wanted to give an example of the style of training I've been doing lately and I absolutely love the results I'm getting. This was my arm routine today so feel free to try it out! I may begin a training log here so everyone can try a few workouts. I am in my off season right now and my weight has been between 235-240lbs and leaner than I ever have been at this weight. My goal for this year is 20" arms and so far since I stopped my pre contest dieting I have went from 17.5"- 19" (pumped, yes i wont front lol) arms. Check out todays arm routine.
Pretty simple but VERY effective. I train with a weight I can handle for 12 reps on all 3 exercises done simultaneously (giant sets) and using a 41X1 tempo (X for explosive). focusing on FULL contraction of the muscle and FULLY stretched at the bottom of the movement. These are VERY important. No swinging weights around and shit. Control the weight don't let the weight control you!
Alright for Biceps I chose 3 exercises. The first being your standard alternating DB curls, but at the top of the movement I emphasize of curling my wrist out ward to really hit the long head of the bicep brachii. Do them this way you will notice much better peak to your biceps.
Following DB curls I went right into one arm dumbbell preacher curls, letting the weight drop controlled to a full stretch and again putting emphasis on rotating my wrist out ward at the top of the movement and squeezing every rep. I chose this exercise to really build peak to my biceps and sometimes alternate these with cable one arm preachers.
Next is incline dumbbell curls. This may seem like a simple movement but you need to do a few things here. This exercise is to really stretch the bicep , especially the long head so to really deeply stretch the bicep we need to make sure the shoulders aren't rolling up and ruining the stretch. keep your shoulder blades contracted through the movement and keep your elbows in the same place making sure your shoulders aren't rotating in toward your chest on the eccentric portion. Be careful not to use too low of an incline that you put your rotator cuff in jeopordy.
As the volume of training is much higher in these sets and much more intense, take a few minutes rest in between sets. You want to be almost fully fresh for your next set because they F***ing kill! You'll want to do 4 rotations of these 3.
Now for Triceps. I chose 3 of the exercise I found have worked very well for me building lots of mass on my triceps.
I began my giant set with curly bar tricep pressdowns. Pretty simple movement for most. Keep your shoulders back and down, and core contracted, elbows tucked into your ribs, fully extend, squeeeeeeeeze and slowly release without moving your elbows. I actually slow this movement down a bit on the eccentric and hold the stretch for 2 seconds. Don't swing the weights!! Slow and controlled all the way through. This is what will create the most amount of hypertrophy in those guns.
Next I used skull crushers on a flat bench. Again a pretty simple movement keeping elbows at a 90 degree angle to your body. Without moving your elbows and keeping them tucked tightly to the inside of the movement, let the bar slowly drop to your forhead and fully extend to the top. Don't move those elbows!!
Last I finished with bodyweight dips, which I believe are one of if not the best exercise for building true mass to your triceps. Focusing on the triceps, keep your body as straight as possible, head in neutral position, and going through full range of motion, dropping to the bottom of the movement, pause and explode.
4 sets of these variations each and you're arms will feel like if not want to explode all over the floor leaving testosterone and blood everywhere.
Another technique I have been incorporating post training is myofascia release.... well my own form. If you've ever used a foam roller you know the benefits of rolling out the fascia post training. Get a partner for this. Lie your upper arm across a flat bench and get your partner to roll a 8lb bodyweight foam bar slowly back and forth for 5 repetitions along your biceps, from your front delt right to the bottom of your bicep with even pressure LIGHTLY. Too hard and this will be counterproductive. Do the same with triceps.
Try a few of these techniques out and play around with your own exercises for variation.
Keep kicking ass and lifting stuff.
BTufts
Pretty simple but VERY effective. I train with a weight I can handle for 12 reps on all 3 exercises done simultaneously (giant sets) and using a 41X1 tempo (X for explosive). focusing on FULL contraction of the muscle and FULLY stretched at the bottom of the movement. These are VERY important. No swinging weights around and shit. Control the weight don't let the weight control you!
Alright for Biceps I chose 3 exercises. The first being your standard alternating DB curls, but at the top of the movement I emphasize of curling my wrist out ward to really hit the long head of the bicep brachii. Do them this way you will notice much better peak to your biceps.
Following DB curls I went right into one arm dumbbell preacher curls, letting the weight drop controlled to a full stretch and again putting emphasis on rotating my wrist out ward at the top of the movement and squeezing every rep. I chose this exercise to really build peak to my biceps and sometimes alternate these with cable one arm preachers.
Next is incline dumbbell curls. This may seem like a simple movement but you need to do a few things here. This exercise is to really stretch the bicep , especially the long head so to really deeply stretch the bicep we need to make sure the shoulders aren't rolling up and ruining the stretch. keep your shoulder blades contracted through the movement and keep your elbows in the same place making sure your shoulders aren't rotating in toward your chest on the eccentric portion. Be careful not to use too low of an incline that you put your rotator cuff in jeopordy.
As the volume of training is much higher in these sets and much more intense, take a few minutes rest in between sets. You want to be almost fully fresh for your next set because they F***ing kill! You'll want to do 4 rotations of these 3.
Now for Triceps. I chose 3 of the exercise I found have worked very well for me building lots of mass on my triceps.
I began my giant set with curly bar tricep pressdowns. Pretty simple movement for most. Keep your shoulders back and down, and core contracted, elbows tucked into your ribs, fully extend, squeeeeeeeeze and slowly release without moving your elbows. I actually slow this movement down a bit on the eccentric and hold the stretch for 2 seconds. Don't swing the weights!! Slow and controlled all the way through. This is what will create the most amount of hypertrophy in those guns.
Next I used skull crushers on a flat bench. Again a pretty simple movement keeping elbows at a 90 degree angle to your body. Without moving your elbows and keeping them tucked tightly to the inside of the movement, let the bar slowly drop to your forhead and fully extend to the top. Don't move those elbows!!
Last I finished with bodyweight dips, which I believe are one of if not the best exercise for building true mass to your triceps. Focusing on the triceps, keep your body as straight as possible, head in neutral position, and going through full range of motion, dropping to the bottom of the movement, pause and explode.
4 sets of these variations each and you're arms will feel like if not want to explode all over the floor leaving testosterone and blood everywhere.
Another technique I have been incorporating post training is myofascia release.... well my own form. If you've ever used a foam roller you know the benefits of rolling out the fascia post training. Get a partner for this. Lie your upper arm across a flat bench and get your partner to roll a 8lb bodyweight foam bar slowly back and forth for 5 repetitions along your biceps, from your front delt right to the bottom of your bicep with even pressure LIGHTLY. Too hard and this will be counterproductive. Do the same with triceps.
Try a few of these techniques out and play around with your own exercises for variation.
Keep kicking ass and lifting stuff.
BTufts