Arms were something that when I first started training I only went through the motions, I didn’t have great biceps and had triceps that grew no matter what I did. Now arm training is probably my favorite, right up there with shoulders. Try this Beastly Arm Workout out for yourself, and see if this type of training is for you and helps you grow.
Standing Rope Pull-Downs
I like to do a lot of cable work in regards to training my Triceps. I feel that I can get a better squeeze that using free weights and it really helps bring out the shape and definition leading to a show. I start with my elbows firm at my side and slowly pull down and apart. I make sure to go all the way down and squeeze at the bottom. If I am in my offseason I will take the weight up with each set and usually do 4 to 5 working sets with a rep range of 6-10. When I am closer to competing I keep the weight range about the same and take my reps up to 15-20 reps per set, and about 4 to 5 sets.
Standing Bar Curls
I feel that out of the two my bis are my weaker point. I will change my workouts around and sometimes do all biceps and then go to triceps. For variation I will go back and forth and keep a pump going and my intensity up. This is usually how I train going into a competition. I start with my elbows and arms down at my side. I set my feet and make sure my back is straight and that I am in alignment. By doing this you risk less injury and will have better form. I then slowly curl up and squeeze at the top and repeat. Off season will be 4-5 sets with weight going up with each set and 4-5 sets on season with reps ranging 15-20 going into a show.
Seated - Behind The Head - Single Arm Presses
I don’t do a lot of free weights for triceps, but when I do I will do them in the beginning of my workout. This ensures I have the energy and strength to do the exercise with proper form and execute it without much risk for injury. I don’t feel that I get the same squeeze out of these types of exercises, but I do get a great pump out of them, so I incorporate them into my workouts. This includes skull crushers, etc. You can do this seated or standing. I feel that when standing you can use your body more to help you lift the weight. I usually will do these seated so I take that factor out and concentrate on using my triceps to do all the work. I keep one hand down and off to the side, lift the weight behind my head and slowly let the weight go down. I try and keep my elbow pointed upwards as much as possible, and I try and keep my shoulder from moving. I take the weight straight up and squeeze, back down and repeat. My rep range is between 10-15 and both on and off season I stick with about the same weight through the exercise. I usually do 3-4 sets.
Standing DB Curls
I have always loved to do db curls for as long as I can remember. I will usually start a bicep workout with this exercise and either do two arms or single arm curls. To start, I plant my feet, make sure I am properly aligned and my back is straight. I keep facing forward and start with my arms to my side. I then curl up and perform a slight twist at the top to really squeeze and push as much blood into the muscle as I can. You are basically trying to break down and tear your muscle fibers, so when they repair they grow back bigger and stronger. This extra squeeze and concentration on that end of the rep will help ensure you get the most out of the exercise. In both on and off season I do 3-5 working sets and my rep range is 10-15.
Standing - Single Arm Pulley Pull-Downs
As I said, I like to use a lot of cables in my triceps exercises. I feel that you should hit both heads and from different angles, so try and switch up your exercises weekly. I usually will do 4-5 sets of these and do 15-20 reps per set in both on and off season. I keep my elbow at my side to stat and align my body to the machine. I have a reverse grip on the handle and pull down slowly. When I get to the bottom I squeeze and then take the weight back up about twice as fast as I do down, and repeat.
Standing - Hammer DB Curls
With your biceps and triceps you have two heads to each muscle. You want to adequately hit each head of the muscles for symmetry, and balance. I like to use hammer curls to hit the outside head of my bicep. In my off season I tend to go heavier with these and take the weight up with each set. In my on season I tend to stay with the same weight and do a rep range of 12-20 reps per set. I usually will do 3-4 sets in both on and off season. To start off I grab the weights as if I would be grabbing a hammer. I keep my elbows close to my body, back straight, head forward, feet planted, and curl the weight straight up with a squeeze at the top and then back down, and repeat. I will vary between two arms and one arm, depending how I’m feeling the weights that day.
I’ve always like doing dips and feel that I get a great pump out of them. I start off with my feet on a chair or bench in front of me with my hands behind me on the bench. I then push myself up with a squeeze and then back down, and repeat. I usually do these at the end of a workout and burn out on them in both on and off season. I will do 3-5 sets and reps ranging from 20-30. For extra resistance you can put weights in your lap. I also try to keep my elbows pointed straight back behind me, rather than let them come off to the sides.
Seated Machine Curls
I don’t use a lot of machines in my workouts until the end of the workout. I do this because I like how I feel using free weights and feel I get a better range of motion with them. I switch to machines towards the end because I can push out more reps, and the machine will keep me in proper form even when I am fatigued. For this exercise I select my weight and seat settings. I then start by planting my feet and make sure my body is aligned the rest of the way up. I start with my arms to the side and curl up slowly. In both my on and off season I will do 4-5 set and 12-20 reps per set.
For more arm workout ideas from myself and the other Beast athletes click here