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Today I wanna talk to you about ARMS.
As a strength athlete, should you bother with direct arm
training - or is it a massive waste of time?
Here's your answer...
-----------------------------------
Let's deal with the biceps first...
------------------------------------------
If you're doing plenty of Pull Ups (or Pull Downs)
and Rows, I don't feel there is much need for heavy
direct arm work.
The one thing I believe some bicep work may do is
protect the biceps when deadlifting.
Remember, if you use a mixed grip when deadlifting -
your supinated arm (the one with your palm facing
AWAY from your body) is in a weak position.
Ever noticed that when someone tears a bicep when
deadlifting - that's usually the arm that tears?
Exactly.
So here's what I recommend:
3-4 sets of 10-12 reps on any curl movement you like,
performed once a week. Avoid failure and rest 60
seconds between sets. No big deal.
Anymore bicep work than that is probably a waste of
time for the strength athlete.
--------------------------------------
Now let's talk about the triceps...
---------------------------------------------
Some powerlifters will tell you that you have to do all
manner of tricep isolation exercises in order to have a
big press...
Skullcrushers, Push Downs with every grip imaginable -
you name it, they'll want you to do them.
But here's what I found out the HARD way...
- Those exercises can really mess up your elbows
- Your energy is almost certainly better put into more
PRESSING (the thing you want to be good at)
Remember the S.A.I.D principle?
Specific Adaptation To Imposed Demands
In other words - you get good at what you practice!
So if you want to be a tricep push down world champion,
then great - go ahead and do 85 sets of push downs a
week and another 50 sets of Skullcrushers just for good
measure ;) LOL
But if you want a big Bench, do what Bill Crawford (one of
the best benchers and bench coaches OF ALL TIME) told
me to do...
Do more pressing because that's what you want to get good
at and therefore... that's where you should put your energy.
The result - I added over 60 pounds to my bench in 6 months.
Not bad for a guy who was already ELITE.
Here is the only direct tricep work I really do these days:
- A few light push downs as a WARM UP before pressing
That's it.
Nothing more. Give that approach a try and see how much
better your elbows feel and how much bigger your bench ends
up.
To learn more about how to get a bigger bench, click here
Talk soon,
Andy Bolton
Today I wanna talk to you about ARMS.
As a strength athlete, should you bother with direct arm
training - or is it a massive waste of time?
Here's your answer...
-----------------------------------
Let's deal with the biceps first...
------------------------------------------
If you're doing plenty of Pull Ups (or Pull Downs)
and Rows, I don't feel there is much need for heavy
direct arm work.
The one thing I believe some bicep work may do is
protect the biceps when deadlifting.
Remember, if you use a mixed grip when deadlifting -
your supinated arm (the one with your palm facing
AWAY from your body) is in a weak position.
Ever noticed that when someone tears a bicep when
deadlifting - that's usually the arm that tears?
Exactly.
So here's what I recommend:
3-4 sets of 10-12 reps on any curl movement you like,
performed once a week. Avoid failure and rest 60
seconds between sets. No big deal.
Anymore bicep work than that is probably a waste of
time for the strength athlete.
--------------------------------------
Now let's talk about the triceps...
---------------------------------------------
Some powerlifters will tell you that you have to do all
manner of tricep isolation exercises in order to have a
big press...
Skullcrushers, Push Downs with every grip imaginable -
you name it, they'll want you to do them.
But here's what I found out the HARD way...
- Those exercises can really mess up your elbows
- Your energy is almost certainly better put into more
PRESSING (the thing you want to be good at)
Remember the S.A.I.D principle?
Specific Adaptation To Imposed Demands
In other words - you get good at what you practice!
So if you want to be a tricep push down world champion,
then great - go ahead and do 85 sets of push downs a
week and another 50 sets of Skullcrushers just for good
measure ;) LOL
But if you want a big Bench, do what Bill Crawford (one of
the best benchers and bench coaches OF ALL TIME) told
me to do...
Do more pressing because that's what you want to get good
at and therefore... that's where you should put your energy.
The result - I added over 60 pounds to my bench in 6 months.
Not bad for a guy who was already ELITE.
Here is the only direct tricep work I really do these days:
- A few light push downs as a WARM UP before pressing
That's it.
Nothing more. Give that approach a try and see how much
better your elbows feel and how much bigger your bench ends
up.
To learn more about how to get a bigger bench, click here
Talk soon,
Andy Bolton
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