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Build strength and size in your upper arms with this burner of a triceps workout.
The triceps are composed of three muscles, which are the lateral, medial, and long head. Their Latin names are irrelevant to this discussion as you are mostly concerned with having slabs of beef hanging off the back of your arms. If you weren’t, you would be reading something else instead of learning a new routine that adds size to the muscle that makes up 75 percent of your upper arm. You read that correctly: The triceps are 75 of your guns. You may have a sweet bicep peak, but how big are your arms going to get when that biceps is a quarter of the total mass of your arms.
Not only are the triceps 75 percent of your total upper-arm musculature, they are also a primary mover in the bench press and overhead press. Bigger arms and a stronger bench press isn’t a bad trade off, is it? Filling your shirtsleeves out and throwing more weight off your chest is a win-win situation all around.
Since triceps are a primary mover of two big compound movements, we are going to start with what I call the loading phase. In layman’s terms, we’re going to throw some weight on a bar.
Adding a solid loading part and a targeted pump phase to your triceps workout gives you the best of both worlds. Do this routine for four to five weeks before switching it up.
Close Grip Bench Press on Smith Machine
Instruction: Set up the bar so it comes down to nipple level. Work up to a heavy eight reps and do three sets with it. Take off 20 percent of the weight and do a fourth set until you fail.
Execution: In this case, “close grip” means hands 12
Initiate growth by jamming more reps into fewer minutes in the gym.
By Team Iron Man
PQ: This program takes advantage of the body’s overriding mandate: Adapt or die. When you put stress on a muscle, millions of years or evolutionary biology will force it to change so it can better handle that stress.
If your growth is stalled out and you’re at that frustrating point where you think something’s wrong with you, it’s time to try escalating density training. EDT is a system that’s specifically designed to put size on stubborn muscle groups by subjecting them to a novel form of stress. This program takes advantage of the body’s overriding mandate: Adapt or die. When you put stress on a muscle, millions of years or evolutionary biology will force it to change so it can better handle that stress. That’s why lifting weights makes your muscles grow.
Your muscles don’t know to get bigger. They only know whether they’re under stress or not—and if they’re repeatedly subjected to mechanical resistance, and being broken down, they’ll adapt in order to not break down so readily. Getting bigger and stronger are simply side effects of this adaptation, and building muscle size is dependent on the volume and intensity of the stress that your muscles are capable of handling.
By subjecting your muscles to as many reps and as intense a pump as they can tolerate, EDT will introduce your muscles to a new kind of stress. With adequate recovery, they’ll adapt and grow at an increased rate.
The main reason for the change will be the fact that you’re performing greater overall reps and volume. EDT subjects your muscle to increased overall stimulus through mechanical tension. The greater the stimulus, the greater the necessary adaptation. You’ll damage fibers during training, then repair them afterward, causing them
The perfect workout for a quick biceps pump
By Redmann Wright
For those days when time isn’t on your side, you can always hit arms. Sure, 15 or 20 minutes in the gym might feel worthless if you’re used to 90-minute workouts, but look at it this way: You already know that if you skip a workout, it’s going to bother you all day and maybe into tomorrow. That’s why we have this Plan B biceps blaster.
A quick pump will help you feel like you put in work today, which leaves you satisfied, de-stressed, and ready to tackle the next task, but it also offers some legitimate hypertrophy benefits. Evidence recently presented at the International Symposium on Strength Training in Madrid showed that more than 20 weekly sets per muscle group per week resulted in almost double the average growth compared to less than five weekly sets. While more may be better, there is clearly a sweet spot that can be reached in a 15- or 20-minute window.
This workout also gives your body a change. As we know, shocking the muscles every once in a while is the prescription to induce growth. These three exercises are slightly off the beaten path. They are also bilateral, meaning they will take less time than an exercise such as a concentration curl. This combination of unfamiliar exercises, short rest periods, and bilateral motion adds up to a workout that is fast and efficient.
With this in mind, here is our quick Plan B biceps workout for when life gets in the way. It is just enough to get that great pump you want and make it to that next meeting, appointment, or deadline. IM
Dave Draper-Style Forehead Curl
You’ll begin this exercise like a typical curl, with the weight starting from waist level. Stand with your feet
This relatively painful intensity technique can lead to rapid gains in size.
By Vince Del Monte
This month I want to talk about a technique I’m currently employing inside my eight-week training cycle that has me doing—wait for it—just one all-out set per workout, per bodypart.
The technique is called “mechanical advantage drop sets” or MADS (which is a great acronym I thought I invented until I did a quick Google search). Before diving into MADS, let’s define drop sets so we’re on the same page. A drop set is when you perform a given exercise to the point of concentric failure, and then change a variable in a way that allows you to extend the set into what I call “The Hurt Box.”
You are likely familiar with drop sets that include decreasing the weight once you hit fatigue so that you can chase some extra reps with a lighter load. This is a good technique in my opinion, but not a great technique. Drop sets are also known as “strip sets,” and it’s likely one of the first mass-gaining techniques you’ve experimented with during your early days of your muscle-building journey. However, as the years go on, the “gains train” starts to slow down and we start looking for more advanced methods to continue our quest for a bigger and stronger body.
That’s where MADS comes in, and in a moment I’ll give you my own MADS upper-body training program so you can put this bad boy to the test. The “mechanical” in MADS refers to a change in body position, which applies to increasing or decreasing leverage. For instance, you’ve likely noticed it’s easier to do a squat with your feet wider versus narrower. It’s easier to perform a bench press on a decline instead of incline. It’s easier to perform a
In the history of the world, no one has ever said, “I wish I had smaller arms.”
By Jay Ashman
There are two types of people who train at gyms: those who want arms that are big and jacked and those who are lying about it. You can argue this point by saying, “Stronger is better” or “Being fit is better,” but at the end of the day if your arms fill your sleeves out, you actually start to look like you lift weights. Of course this is debatable, but go ahead and tell me you can look at someone whose arms are muscular and defined and not immediately assume that they lift hard.
There is one issue with many trainees in gyms when it comes to wanting bigger arms: They simply don’t train them smart enough. Going too heavy, not training them enough, focusing too much on the biceps, or using bad form will all cause your arms to lag behind in development and size. It goes without saying that you can’t expect to have 19-inch arms if you want to stay 180 pounds and ripped. Arm size generally follows overall muscular size. A few sets a week will not be enough. If you want them to grow, you have to go after the arms like you go after international chest day.
There are several ways to train arms. You will often see triceps and chest paired on the same day, along with biceps and back on their own day. The following program is for a stand-alone arm day, meant to be the second training stimulus of the week. This workout is challenging and high volume. You can do this for four to six weeks, changing up sets and reps slightly each time, or keep them the same for the entire period. Your