Sleeve bursting Arms
With the summer now well and truly upon us everyone is changing jumpers for t-shirts and all that hard work you've put in over the winter months you really want to show off. The first thing that draws any attention when it's t-shirt weather is your arms!! Here are a few last minute training tips to really get your arms bursting out of your sleeves.
Add more volume to your triceps!!
Triceps are often neglects when it comes to training arms purely as they're never seen but they take up two thirds of your upper arms, it's not all bicep you know!!! These as a muscle I have found can take a lot of volume as they're used in every pushing motion you do so in order to force them into growth you must train them many different ways to shock the muscle. Train them through different rep patterns with a low rep, high set day on your chest day with a high rep, low set day following shoulders. Focus on tempo and contraction of the muscle and then other times just overload the tricep as much as possible. These methods will stun the muscle, forcing it to grow. Mix the exercises up in your routine adding in reverse push downs, reverse bench and cable skull crushers as oppose to the normal exercises you may do. Lastly over work the lateral head of the tricep which runs from your deltoid, the outer part of the tricep. Kick backs and over head extension are great in isolating this head as the others are often used more in the pushing exercises. This will bring greater depth to your arm size thus create that sleeve bursting look.
Tempo and good form when training biceps!!
So many people now see the top guys in the industry curling heavy weight and automatically employ this type of training into their routine with horrendous form and are not stimulating the muscle at all. This is unless they are curling to gain bigger traps and back. Yes use this shock tactic at the beginning of the workout but don't comprise form for it, as soon as you feel your form is going maybe get one or two cheat reps in but then stop. Move on to an isolation exercise such as a preacher, concentration or incline bench curls where form is a great deal harder to cheat on. Drop the weight down slightly and focus on really tempo and squeezing the muscle at the top of the movement, pushing blood into the muscle. You can add a few force reps in when you're fatigued through either help from a partner or if you're performing a single arm curl get the other hand involved, exhausting the bicep and pushing for growth. Much like the tricep train both heads of the muscle, wider than shoulder width for the short head and closer grip for the long head. I like to include rope hammer curls, lying wide cable curls and reverse dumbbell curls to really hit both heads.
Train your forearms!
Many people when training arms neglect the forearm but they're still part of the arm. With people wanting to more and more lift heavier weight they opt for straps, meaning their grip strength is poor this never really training forearms. Larger forearms automatically give a more atheistic look to the arm and stronger forearms will help assist when you're looking to move more weight as they act more often than not as a fixator, allowing you to squeeze the bar harder, engaging more muscles. Reverse curls and wrist curls are the two I like to use and get rid of those straps!!!!
So there are three easy tips to add into your programme in order to see results and have sleeve bursting arms.
Jack
With the summer now well and truly upon us everyone is changing jumpers for t-shirts and all that hard work you've put in over the winter months you really want to show off. The first thing that draws any attention when it's t-shirt weather is your arms!! Here are a few last minute training tips to really get your arms bursting out of your sleeves.
Add more volume to your triceps!!
Triceps are often neglects when it comes to training arms purely as they're never seen but they take up two thirds of your upper arms, it's not all bicep you know!!! These as a muscle I have found can take a lot of volume as they're used in every pushing motion you do so in order to force them into growth you must train them many different ways to shock the muscle. Train them through different rep patterns with a low rep, high set day on your chest day with a high rep, low set day following shoulders. Focus on tempo and contraction of the muscle and then other times just overload the tricep as much as possible. These methods will stun the muscle, forcing it to grow. Mix the exercises up in your routine adding in reverse push downs, reverse bench and cable skull crushers as oppose to the normal exercises you may do. Lastly over work the lateral head of the tricep which runs from your deltoid, the outer part of the tricep. Kick backs and over head extension are great in isolating this head as the others are often used more in the pushing exercises. This will bring greater depth to your arm size thus create that sleeve bursting look.
Tempo and good form when training biceps!!
So many people now see the top guys in the industry curling heavy weight and automatically employ this type of training into their routine with horrendous form and are not stimulating the muscle at all. This is unless they are curling to gain bigger traps and back. Yes use this shock tactic at the beginning of the workout but don't comprise form for it, as soon as you feel your form is going maybe get one or two cheat reps in but then stop. Move on to an isolation exercise such as a preacher, concentration or incline bench curls where form is a great deal harder to cheat on. Drop the weight down slightly and focus on really tempo and squeezing the muscle at the top of the movement, pushing blood into the muscle. You can add a few force reps in when you're fatigued through either help from a partner or if you're performing a single arm curl get the other hand involved, exhausting the bicep and pushing for growth. Much like the tricep train both heads of the muscle, wider than shoulder width for the short head and closer grip for the long head. I like to include rope hammer curls, lying wide cable curls and reverse dumbbell curls to really hit both heads.
Train your forearms!
Many people when training arms neglect the forearm but they're still part of the arm. With people wanting to more and more lift heavier weight they opt for straps, meaning their grip strength is poor this never really training forearms. Larger forearms automatically give a more atheistic look to the arm and stronger forearms will help assist when you're looking to move more weight as they act more often than not as a fixator, allowing you to squeeze the bar harder, engaging more muscles. Reverse curls and wrist curls are the two I like to use and get rid of those straps!!!!
So there are three easy tips to add into your programme in order to see results and have sleeve bursting arms.
Jack
No comments:
Post a Comment