I’ve been weight training for about fifteen years and despite my skinny frame I’ve managed to put on a solid 45lbs of muscle. However the one bodypart that’s given me the most problem is my arms — although they have greatly improved there still not quite proportionate to the rest of my physique. Would you have any suggestions on how I could significantly improve my arms while just maintaining the rest of my physique for a period of time to allow more recovery for whatever arm training you might suggest?
Arm priority is sensible and fun if you’re not pushing the over-the-hill wagon across no-man’s land. Serious blasting can lead to damage, destruction and injury. Just sayin’.
Were I you, providing I passed the flex and vigor and courage and passion test, I would take a month-long alternate route to get where I wanted to go. Often, straying from the normal path is interesting and enlightening, and the scenery can be breathtaking. Watch your step.
I like supersetting biceps and triceps. My favorites for big and strong arms:
- Standing barbell curls and overhead triceps extensions – 4, 5 sets x 10, 8, 6 reps and 15, 12, 10 reps
- Seated alternate dumbbell curls lying triceps extensions – 4, 5 sets x 10, 8, 6 reps and 15, 12, 10 reps
Not enough for arms? Add forearms — wrist curls, thumbs up curls and pulley pushdowns – 4 x 12 -15 reps, 8 reps, 12 – 15 reps
Here we have a twice-a-week arm-priority routine that might do the trick. I’d say “certainly will do the trick “only if you were following the Bomber nutritional plan. The question is, what “trick” is.
Clean reps, total focus, sure pace and obliging body thrust and rhythm where needed and where entertaining.
On the days aside from the above plan, do heavy dumbbell inclines for chest and shoulders and tris, heavy one-arm dumbbell rows for back, bis and core, heavy squats for legs, according to your own schedule and commonsense. These will generally build the body and contribute to the body’s systemic muscle growth, a desirable hormonal effect.
Rest, repair and reap… God’s speed… Dave