I have always had smaller arms, and needed to improve them within my physique in addition to aiding powerlifting. Having strong biceps is crucial for deadlifts as they involved muscularly in the movement and provide stability for the lift especially if you use a mixed grip. Bigger biceps also provide support for squatting because it can help you keep a thicker grip, and regarding the bench press, bigger biceps can mean a slightly shorter range of mobility as well as additional stability when un-racking the bar and holding the bar between reps. Triceps aren’t entirely relevant in deadlifting, however they obviously play a crucial part in bench pressing as they are one of the primary muscles involved, especially at the lockout. Having strong triceps aids squatting again for stability. So I have always tired to hit arms. I finally have added since to my arms and went from about a fatter 14 1/2 ” ” to a leaner and much fuller and vascular 15″ sized arms. My secret was my method of training. I would hit all the components of fitness for triceps and biceps, for each head with each a set of 3-5 sets of multiple reps varying from 5-15+ to hit all components of fitness . Ex.
Cable Rope pushdown forth Lateral and Medial head of the Tricep. Rep Work 3×15 for Muscular Endurance, 3×8-12 for Hypertrophy, and 3×5-6 reps for Muscular Strength
Overhead Cable Extensions/Skullcrushers/CG Bench: Rep Work 3×15 for Muscular Endurance, 3×8-12 for Hypertrophy, and 3×5-6 reps for Muscular Strength
Biceps: Long Head- Regular Wrist curls 3×15 For Muscular Endurance, 3×10 for Hypertrophy, 3×4-6 for Muscular Strength.
Short Head – Hammer Curls 3×15 For Muscular Endurance, 3×10 for Hypertrophy, 3×4-6 for Muscular Strength.
Brachialis – Supinated Wrist Curls 3×15 For Muscular Endurance, 3×10 for Hypertrophy, 3×4-6 for Muscular Strength.
- Maxin’Out N Blackin’ Out
- Follow Me on Instagram tommyroel, or roel_powerlifting.
- Some easy 35lb supinated wrist curls from todays light arm day
- ALSO SHIRTS ARE OUT
Quick arm day after a blackin out weekend. Now time for a maxin out week. This was a set of 10 at 35lb supinated wrist curls, too easy, made it up to 2×10 w the 50lbs dbells but had to add a bit of momentum, which is good for overload, but my form was still solid. #powerlifting #maxinoutnblackinout #maxingout #rps #gains #usapl #uspa #trainingstation #elitestrengthandconditioning @thetimmeej @raf_g__ @glazerpowerlifting @bergalicious_74kg