People who, at one time, had small arms, and then grew them bigger than anyone ever thought they could (including them) have gone through the same kind of cycle… They immediately are drawn to the workouts that are complex, seem exhaustive and authoritative and are especially busy in terms of the amount of work you must do. They look flashy to the eye and seem intriguing because they appear to require a lot of work. Like high maintenance women, these workouts are anything but beneficial. And they aren’t any great accomplishment… they just keep you busy!
So here’s the deal…
Stop doing arm workouts that are in any way associated with chest or back routines. Throw away all literature that combines the bis with anything but tris and the tris with anything but the bis. They are forever married and should forever be worked together. The other advantage is that negative repetitions you may use exhausting the biceps also work the triceps, and vice versa. Funny how that works, huh?
You thought we’d just give you one workout for bis and one for tris? Ye of little faith!
Keeping biceps and triceps workouts simple is the cardinal rule, but how about variety? Variety is pretty much your only area of free reign because you still must always be mindful of the demon over training. However, the way in which you configure a workout in terms of content is how you personalize your own growth. Maybe you lack density in the upper regions of your triceps, or lack growth on the outer head of your biceps… No matter what the weakness, there is an exercise designed specifically for that lack. Just make sure to keep your workouts simple, concise, and short in duration.
Train the arms -biceps and triceps- twice weekly. One day you’ll be working them heavier and one day in superset fashion, alternating between biceps and triceps to maximize time and intensity.
Think of workouts in this way: One is heavy and intense, and one is moderate, rapid and intense.
This is an intense, heavy workout that is based upon doing single sets and taking a rest in between. It is longer in duration than Workout Two, but is necessary because of the intensity and weight. These sets should be lower in reps, but no lower than 8-10. The point isn’t to get the heaviest lift out of each rep or set, but to get a maximum of reps (8 or so) and feel as though you would fail on the 9th).
-Standing Barbell Curl – or EZ Barbell Curls
-Alternate Dumbbell Curls
-Close-grip Bench Press
-Skull Crushers (French press)
-Overhead Rope Extensions
This workout should actually take you some time. In some ways, it’s just as well since the first of two body part workouts in each week should almost proceed in breaking you in for the more intense session that follows.
If you feel that you are lacking in development in one area or another and need to prioritize that area, then configure your workout accordingly and prioritize. These exercises are merely suggestions and represent a full range of development in each area of the biceps and triceps.
Faster paced, higher repetition work that keeps the intensity high and the weight moderate. Use rep schemes of 10-12 for the second workout. Combine one biceps exercise with a corresponding, similar, triceps exercise, to achieve one type of superset.
-Alternate Dumbbell Curls
-Low Pulley Single Biceps Curls
-Single Arm Triceps Extensions
Here’s how the supersets in Workout two might look:
-Alternate Dumbbell Curls/ Push Downs
-Concentration Curls/ Dips
-Barbell 21’s/ Single Arm Triceps Extensions
Once you finish Alternate Dumbbell Curls, for example, you’ll move immediately to Push Downs to work the triceps, with no rest in between. But keep in mind, these are not like true supersets, which function within the same body part grouping and are designed for maximum intensity and exhaustion. These are “complementary sets” designed to work in tandem to create simultaneous blood flow within the whole arm. One is recuperating while the other is being worked. Once the second triceps exercise is completed within the ‘complementary set’, the biceps are ready to be worked once again.
There is another possibility within this 2nd workout… Instead of supersets of biceps and triceps, you may wish to do 2 exercises within the realm of biceps in superset configuration. So, for example, you may want to do Alternate Dumbbell Curls and French Press (Skull crushers) together as a superset, then superset two exercises each of biceps with triceps in the way we suggest, and then finish off by doing solitary supersets of biceps and triceps with whatever exercises are left over. This bumps the intensity levels way up within each muscle group and in a cardiovascular sense on the whole. It’s yours to configure based on appropriateness and on how you feel on that particular day.
The biggest task is to listen to your body at all times. Your body will dictate what should be ‘so’ for that day. Not all workouts absolutely need to consist of four sets. There is no hard, fast rule that says that you need to eek 16 sets out of 4 exercises. Some days you may want to do just three sets of 4 exercises, or nix one exercise altogether and focus on 4 quality sets for the 3 exercises, totaling only 12. The call is truly yours because, unlike other workouts, the point isn’t to become dependent upon the workout, or the author, it’s to become independent and to learn how to tailor make workouts that suit what your body is telling you on that day.
No comments yet.
Sorry, the comment form is closed at this time.