Arm training can be confusing, you heard they are only small muscle groups so only near training once in a blue moon, you also heard they should hit frequently for best results ??
What do we know ?
With arm training the following have been proven to work over time and been tried and tested
- heavy compound pulls and presses give a great arm stimulus in pressing and pulling days
- direct arm work should be done always
- different angles work for arm training and different recruitment of fibres
- hand position ( supinated, semi supinated,pronated ) has a a major influence and all positions should be used in arm training
- slow tempo, and stretch positions seem to work well for arm training
- thick / fat bar training works a treat for bicep and forearm work
- occlusion training can work well for arm training
- getting a pump is important when training arms, keep the muscles under tension for at least 60 seconds per set and supersetting bis and tris is and always has worked.
- Direct arm work at least once per week is needed for large sleeve busting guns .
sample arm workout,
all done with a 4 : 1 : 4 :1 tempo,
thick bar barbell curls 4 x 8
close grip ( 16 inch) barbell floor press 4 x 8
incline dumbbell curls 4 x 10
incline tricep extension 4 x 10
preacher curl machine 4 x 12
seated dip machine 4 x 12
then cable curl with rope drop set to failure within 20-25 reps
tricep push down drop set to failure within 20-15 reps
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With arm training we need to squeeze the bar/ rope, dumbbell with a much tension as we can and really concentrate on every second of every rep maintaining the tension on the muscle.
Keep rest to 30-45 seconds as we want to keep blood and fluids in the muscle to gain as much cellular swelling as possible.
Weight needs to progress as with any muscle groups but never at the expense of form or maintaining tempo of lift.