Arm
Developement - Bicep & Tricep
Two Tips for Maximum Arm Development
Blast your arms to new growth with these two effective training tips.
BLOW BY STICKING
POINTS WITH PARTIAL REPS FOR BICEPS
Have your biceps reached a sticking
point in terms of size and/or shape? Blast them into
new growth by using partial repetitions. I like to use
three-quarter or one-half partial range movements with
biceps.
With preacher curls for instance, I'll warm up by doing
a couple full range sets with moderate weights. Then
I'll go heavy with a partial rep focusing on only the
bottom half of the movement. In other words, I'll stop
halfway up, lower slowly, and repeat.
After a short rest, I'll throw a few more pounds on
the bar and do partial preachers using only the top
half of the movement. Here I'll lower the weight only
half way down, then curl the weight fully in squeezing
hard at peak contraction.
Try experimenting with different exercise and varying
partial ranges to blast past your sticking points and
shock your arms into some serious growth.
STRETCH YOUR TRICEPS TO NEW GROWTH
WITH DUMBBELLS
For an excellent variation on the
Lying Triceps Extension try doing them with dumbbells.
The exercise is performed in a similar way to the E-Z
Curl or Straightbar French Press version.
Lying on a flat bench, you begin with your arms extended
above you. Slowly lower both dumbbells simultaneously
by bending at the elbows. Be sure to keep your upper
arms perfectly straight and still.
Then simply push the dumbbells up and lockout at the
top, squeezing your triceps as you complete the movement.
Lower slowly and repeat for 8-12 reps. Using dumbbells
with this exercise from time to time will force you
to maintain perfect form and really blast your triceps.
And the stretch you get is absolutely intense!
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results. Average increase in strength of 70.2% in 30days.
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