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Arm Yourself

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

http://www.ironmanmagazine.com/arm-yourself/
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Back Attack

Unleash your inner beast with a smart and technical program that mixes hypertrophy with functionality.
By Mike Carlson
 
Everyone loves Back Day. When it comes to venting frustration in the gym and throwing around massive stacks of iron, nothing beats a good back workout.
There’s a ton of reasons to love Back Day. Unlike chest and shoulder workouts, pulling exercises don’t load any precarious ball-and-socket joints, so chance of injury in pulling exercises is nominal. And if you’re performing a machine-driven exercise such as a Hammer Strength row or lat pulldown, you can focus on the big prime movers since much of the stabilization requirements aren’t necessary. Best of all, you can hammer the muscles in your back and you won’t be wincing for a week every time you try to pick up your keys or shampoo your hair. That’s why so many bodybuilders and Physique athletes are able to hit their back twice a week.
“I don’t know if the lats are designed with any magic fiber that allows you to beat the hell out of them. I think muscle soreness is just easier to deal with in your back than legs,” says Brian Richardson, MS, CPL2, NASM-PES, the co-owner of Dynamic Fitness in Temecula, California. “There is not a lot of motion in the lats. It’s not like the quads where you are bending and moving all the time. We do more primal patterns in our lower body.”
The back is made up of both fast-twitch and slow-twitch fibers. The lats are predominantly fast-twitch-driven, but they do have some slow-twitch aspects. Getting them to hypertrophy is fairly easy. Typically, the muscles that are closer to the spine—the paraspinals and the erectors, for instance—have a greater percentage of slow-twitch fibers and are tougher to get to coax into growing. That’s why this back workout,

http://www.ironmanmagazine.com/back-attack/
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