An all natural guide to blasting your triceps.

Anyone who endeavors to improve their physique usually does so for a specific reason. Everyone is motivated in different ways. Whether it’s a bad break up or with the intentions of competing in a competition and working your way up to the Mr. Olympia stage, a bodybuilder always has a reason for pursuing a more aesthetic physical form. For some bodybuilders the motivation can be pretty simple. A lagging body part or muscle group can be as big a motivation as any to want to eventually improve your entire physique. Those who go to the gym want a symmetrical physique, with no imbalances. After all it makes no sense to improve your biceps if your chest is going to be lacking or having well developed hamstrings with under developed calves. Proportion is the name of the game in bodybuilding, and one body part that tends to lag are the triceps.

Let’s take a look at the importance of a symmetrical physique, and how to fix the triceps.

Why Symmetry is Important

You may think that symmetry is only important for the aesthetic aspect, but that is not the case at all. Muscular symmetry also helps prevent injuries, which is something that benefits all who are indulging in strength training.

If you have one arm that is stronger than the other, you risk improper form on heavy compound movements like the bench press, which can very well lead to injury. You also risk other muscle groups working harder to make up for the imbalances, which is another thing that can risk injury and is not good.

That being said, you want a physique that is even in terms of looks and strength. One of the most underdeveloped areas of the body are the triceps, and they are responsible for a lot of movements, such as the overhead press and the bench press. That being said, you do not want your triceps to fall behind.

The Importance of Training Triceps

Arms are made up a number of different muscle groups, and each one of them important to build up in order to bring everything together nicely. Many people have trouble building up their forearms, while too many bodybuilders focus all their attention on developing mountainous biceps. The truth of the matter is that though these two muscle groups are definitely important to building up the aesthetics of your arm, without the triceps, then you can’t bring everything together.

The triceps are the biggest muscle group of the arm and to neglect them would be like wanting to have some awesome legs, without building up the quads. It would make no sense whatsoever, and you would be left with disproportionate arms that not only would look bad, but also will be weaker on those heavy pushing movements. So if you’re arms are lagging and you want to see some major improvements then the best place to start may be the largest muscle group of the body part.

How to Grow the Triceps

The triceps are a relatively simple muscle to grow naturally, meaning you don’t need a complex formula to make them bigger and stronger. Let’s take a look at a few different ways to grow your triceps.

Overload Them

The triceps are a muscle that can take a pretty serious amount of weight. That being said, you are able to overload them fairly easy. One of the best exercises to overload the triceps is the close grip bench press, as it mimics the actual bench press movement and can put a lot of weight on the triceps.

Train All Heads of the Triceps

The tricep is made of 3 heads, hence the “tri” in the name. That being said, do not let go any of these heads untouched, and be sure to hit each one with the same amount of intensity and focus that you do with any other body part.

Allow Proper Rest Time

Every day is not arm day! You need to let the muscles rest in between training sessions. For example, if you hit chest and triceps hard on a Monday, you may not want to hit any pressing movements or tricep movements on a Tuesday. That being said, finding a workout split to allow the muscles enough time to recover in between each training session.

Proper Diet and Supplementation

Hammering the triceps in the gym is only one part of making your triceps grow naturally, the rest is done outside of the gym. Obviously a good recovery time is crucial, but you also need to focus on consuming the right nutrients to help your muscles grow and recover. That being said, a great diet is necessary, but supplements are needed for the areas that you might miss with a diet.

How to Grow Your Triceps Wrap Up

Overall, a complete physique is something that should absolutely be prioritized when bodybuilding and strength training. One of the biggest areas that gives issues are the triceps, but that is how to properly grow your triceps! What’s your problem area? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.

The post The Natural Way to Grow Your Triceps appeared first on Generation Iron Fitness & Strength Sports Network.

Best Biceps Exercises You Can Do

Biceps have been the symbol of strength and masculinity for a long time, ask anyone to hit a pose and they will likely flex their biceps, it is just human nature. Gym bros love training biceps and are one of the most often trained muscle groups, every day is arm day for some. You may catch some gym goers skipping their leg days, but it is a rarity to see someone skipping biceps. How else can you fill out your sleeves? While there are many different bicep exercises to choose from, what are the highest rated bicep exercises?

Let’s break down the top ten highest rated bicep exercises that you can do to really blow up your biceps.

Bicep Anatomy

Before we get into the highest rated bicep exercises, here is the bicep anatomy to help you better understand the muscles recruited while performing these exercises.

The biceps consist of both a short and long head which, when contracted, cause flexion to occur at the elbow joint (1). While the heads of the biceps run parallel with each other, the short head runs along the inside of the upper arm. By building size in the short head, the arm will look fuller when observed from the front, and by building up the long head, the bicep will look bigger from the side.

Now with that being said, no two bicep exercises are the same. You need to have a balance between hitting the long head of the biceps and the short head to really make them look complete. That being said, choosing exercises that hit both of these to ensure an overall development of your biceps, as there are two different parts to this muscle that need to be addressed and worked out properly. We will list the 10 highest rated bicep exercises of all time in this article.

The Highest Rated Biceps Exercises

These are the 10 highest rated bicep exercises that you can do to really build them up.

Barbell Curls

Barbell curls are the gold standard when it comes to biceps training. Using a standard barbell on this lift will help you get the best results. Switching between the shoulder, narrow, and wide-grips will help you target your biceps from different angles, ensuring overall development.

Dumbbell Curls

Dumbbell curls help in building the peak (brachii) and the long head (brachialis) of your guns. Most people make the mistake of supinating their wrists at the bottom of the movement. You should rotate your wrist in the middle of the movement while curling the dumbbell.

Hammer Curls

Hammer curls work the long head (brachialis) and the brachioradialis which runs from your wrist across the inside portion of your elbow and into your upper arm bone. You can perform the hammer curls with your thumbs over the dumbbell handle to better recruit your brachioradialis muscle.

Zottman Curls

The Zottman curls are a complete bicep builder. Zottman curls have the same curling motion as the normal bicep curls but you have to rotate your wrists at the top of the movement so your palms are facing the floor while you perform the negative motion. The curling motion works the brachii while the negative motion works the brachialis and the brachioradialis.

EZ Bar Curls

EZ bar curls can be a lifesaver for people with wrist problems. The EZ bar takes off the tension from your wrists as you curl the bar. The EZ bar can also be used to focus on the long and short heads of your biceps.

Machine Preacher Curls

Machine preacher curls can completely exhaust your pythons. You should maintain a full range of motion while performing the isolation exercises. Performing drop sets on these isolation exercises will fill your biceps with lactic acid and blood, making for an insane muscle pump!

Incline Bench Dumbbell Curls

Incline bench dumbbell curls are different as compared to the standard dumbbell curls as this exercise restricts you from using momentum to lift the dumbbells, meaning your biceps will be taking a brutal beating during this exercise. You’ll be able to lift lighter weights than you lift while performing the normal dumbbell curls.

Cable Bicep Curls

Incorporating cables into your workout routines is a great idea as they can completely smoke your muscles by putting constant tension on your muscles throughout the exercise. While using the cables, you will have tension on both the concentric and eccentric motions. On the other hand, you only have tension on the concentric movement while using dumbbells.

Concentration Dumbbell Curls

Isolation exercises primarily help you in building the peak and definition in your biceps, and this one was a favorite of the 7x Mr. Olympia champ, Arnold Schwarzenegger. The concentration curls work your brachii. Maintaining a mind-muscle connection and squeezing your pythons at the top of the movements is a must to get the best results.

Overhead Cable Curls

The front double bicep is the most common pose and the overhead cable curls help you in shaping your guns for this pose. Keep your elbows pinned at a place and squeeze the living hell out of your biceps at the top of the movement.

The Importance of Training Biceps

You may think that training biceps is solely for the looks, but that is not true. Sure, having some perfectly peaked biceps is great for building a complete physique, but biceps are needed for a lot of other things as well. For starters, you use your biceps heavily during the deadlift exercise, meaning the stronger your biceps are, the better your deadlift.

The same goes with pulling things and picking things up, meaning the biceps are a functional muscle group that can help with every day tasks. That being said, training them with the highest rated bicep exercises is absolutely crucial!

Highest Rated Bicep Exercises Wrap Up

There you have it, those are the highest rated bicep exercises to really blast the biceps and create some great muscle and strength gains. Do you use any of these bicep exercises in your current workout routine?

Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

The post The 10 Highest-Rated Bicep Exercises appeared first on Generation Iron Fitness & Strength Sports Network.

Big forearms can complete a physique

You may not realize it, but forearms are one of the most underrated muscle groups, and most people overlook training them. They influence your appearance much more than you think. If you’re someone who prefers wearing t-shirts or 3/4 sleeve shirts, your forearms are more exposed than your biceps; so why not try and give them the love they deserve to make them pop. While people may not look directly at your forearms, a set of solid and strong forearms can add to your physique, making you look symmetrical and proportionate.

Even if you’re someone who focuses on training forearms, they can be a challenging muscle group to build up, they’re like calves in a sense. They are one of the top areas that people struggle with and often find themselves plateauing. We want to make sure we focus on those muscles that others envy. A common mistake is that there are only a few exercises to work your forearms. That is not true. Plenty of compound movements such as the deadlift, will give your forearms a burn so they grow. What you will find however is that there are certain exercises perfect for building and isolating your forearms, so they grow.

Muscle symmetry can add to your body aesthetics and can make your arms look bigger than they are. Training your forearms as accessory muscles isn’t enough to add muscle mass. You need to treat them as you would treat any other muscle group. As a bodybuilder, or simply someone seeking a well-rounded physique, don’t neglect a body part that is most often pretty visible. A set of forearms that will stand out and only add to your symmetry is exactly what you need to see the growth and overall gains you want most.

That’s why we’ve put together this list of the five best exercises for how to get bigger forearms. If done right, this will get you on the path to building massive forearms to be proud of. With the right approach and proper training, you will be well on your way to seeing effective gains all while giving your forearms the love they deserve.

Anatomy of the Forearms

Your forearms are made up of three muscles/ muscle groups, all working for their own benefit respectively. Your brachioradialis is the muscle that flexes the forearm at the elbow (1). Certain exercises like hammer curls are great for this muscle.

Your flexors are located on the posterior side of the forearm and are responsible for wrist extension, finger extension, and forearm supination, so turning your palm upward and outward. An exercise like the barbell wrist curl is a good one for flexors.

The extensor muscles are located on the anterior of the forearm and deal mainly with flexion and pronation, rotating your forearm so your palm is backwards and downwards. The dumbbell wrist extension exercise is a good exercise to perform for forearm growth.

Benefits Of Strong Forearms

Having strong forearms is important when it comes to those of us who lift for a number of reasons. They first provide for better grip strength and as we work up in weight, it is important for us to realize that we need to have a solid and secure grip so our gains never falter (2). They also provide for bicep stability and will work improve all those big lifts that deal with your biceps and other body parts. Plus, they will provide for a more rounded and symmetrical physique that others will definitely envy.

5 Best Exercises For Massive Forearms

As promised, we wanted to share the 5 best exercises for massive forearms. Knowing the right exercises and having the right approach to training will better prepare you to tackle any workout. While forearms tend to be overlooked, these exercises will give you great gains and make you see the progress you want most.

Let’s take a look at these best 5 forearm exercises so you can have the best for all your gains.

1. Barbell Wrist Curls

Barbell wrist curls are one of the most common forearm exercises and yet most people perform them incorrectly. Don’t let your ego get the better of you while doing this exercise and use weights you can maintain a full range of motion with. The barbell wrist curls work the brachioradialis and flexors.

The best way of performing the barbell or dumbbell wrist curls is to kneel down at the side of a flat bench with your forearms placed on the bench. Grab a barbell with an underhand grip and curl it as high as you can while lowering the barbell. Let the barbell roll down to the tip of your fingers. Doing so will help in recruiting all the muscle fibers in your forearms and hands.

2. Barbell Reverse Wrist Curls

Barbell reverse curls are another common forearm exercise but is a little harder as compared to the normal wrist curls. Use a wrist curl machine if you have access to it at your gym or use a flat bench.

You will be lifting lighter weights in this exercise as compared to the normal wrist curls. Grab the bar with an overhand monkey (thumbs over the barbell) grip. A monkey grip helps in better targeting your forearms better. The reverse wrist curls work the extensor muscles.

3. Behind the Back Cable Wrist Curls

Behind the back cable wrist curl is a great exercise to isolate your forearms. Using the cables will help you maintain a constant tension on your forearms and will fill your muscles with lactic acid.

Stand with your back towards the cable pulley machine and grab a straight bar. Curl the bar and hold the movement at the contraction for a couple of seconds. This exercise focuses on your brachioradialis and flexors.

4. Reverse Grip Barbell Curls

Reverse grip barbell curls are a compound exercise and will help you in developing muscle mass and strength in your forearms. Holding the barbell with an overhand monkey grip will make your forearms work harder to hold onto the bar.

Keep your elbows pinched to your sides and curl the barbell. Keep the reps slow and controlled and squeeze your forearms and biceps at the top of the movement. The reverse grip barbell curls work the extensors.

5. Farmer’s Walk

Farmer’s walk, also known as the farmer’s carry, helps in building forearm size and grip strength which can carry over to other exercises. The farmer’s walk is also one of the easiest exercises to perform. Grab a pair of dumbbells and walk around until you can’t hold onto the dumbbells anymore.

Another variation of this exercise is the pinch carries. In pinch carriers, you need to pinch together two plates so they don’t slip. Pinch carries activate your forearms by forcing you to squeeze your fingers so the plates don’t separate.

Recommended Forearms Workout

With so many workouts out there, finding a good forearms workout may be challenging. We wanted to share a great one with you so you can tackle your arm goals with no problem.

Tip: Use a Thick Bar or Fat Gripz

Another way for how to get bigger forearms is to increase the muscle fiber recruitment of the forearm muscles and grip is to use a thicker bar. Conventional barbells and dumbbells have one-inch handles, but you can use thicker bars to make the forearms work harder. Thicker bars also provide a greater stimulus for your forearms to grow stronger and larger. It would be worth trying this out for you will get great benefits that can work towards your goals with a solid bar.

Supplements to Help With Bigger Forearms

When looking to enhance forearm growth, looking to the right supplements will prove to be worthwhile for growth and recovery. A solid pre-workout can work to provide energy and push past fatigue while also aiding in increased blood flow so your forearm muscles really start to grow.

On top of a good pre-workout, a protein supplement for those post-workout gains will work to boost protein synthesis and allow those broken down muscles to heal producing more muscle.

Creatine is also great for increasing strength and size and for those really looking to put on mass and muscle, a mass gainer is a great option to advance your gains.

Wrap Up

Getting bigger forearms can make those arms of yours truly pop. The process of getting bigger forearms may seem challenging, but with this workout and some great supplements, you are well on your way to making that happen. Don’t neglect your forearms and give yourself the best chance at overall success by putting these 5 best exercises for massive forearms into your routine.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Envato

References

1. Mitchell, B.; et al. (2021). “Anatomy, Shoulder and Upper Limb, Forearm Muscles”. (source)
2. Szymanski, D.; et al. (2004). “Effect of 12 Weeks of Wrist and Forearm Training on High School Baseball Players”. (source)

The post 5 Best Exercises For Massive Forearms appeared first on Generation Iron Fitness & Strength Sports Network.

An old school method for bigger arms.

For a bodybuilder every part of the body must be shown equal amounts of attention in order to have a symmetrical physique, it is just part of the sport and the journey. The ultimate goal of a bodybuilder is to have well defined abs, a powerful chest, massive but shredded legs, a wide back, boulder shoulders, horseshoe triceps, and a mountainous biceps. It’s perhaps the last two that get the most attention when a bodybuilder first starts their journey, walking down the path of building the ultimate physique. For men the arms are the most visible aspect of their physique and can do a great job at turning heads in the street. Filling your sleeves really shows people you mean business.

With so many different workout programs available that will help you to train the arms, sometimes it can be a bit of a conundrum when finally deciding to choose a method of training. Some people rely purely on curls or push downs to develop their arms, which will work technically, but there are so many different methods that can be implemented for training the arms. Some people like to barbell curl with a heavy load to improve strength as well as size, while others use the old school method of bodybuilding training and use high volume training.

It’s that old school method of doing things that has bred so many champions before the likes of several Mr. Olympia champions such as Arnold Schwarzenegger, Sergio Oliva, and Frank Zane. These men were the epitome of the old school and proved their worth by constructing powerful and defined physiques of their own. Ric Drasin was another bodybuilder who was cut from the same cloth and trained with Arnold and other decorated professionals way back when. If you’re looking to put some size on your arms, the old school way, then check out the video below of some awesome tips from Ric Drasin and get inspired.

Old School Arm Workout

Now, let’s break down exactly what the old school arm workout actually consists of.

Barbell Curls

The first exercise of the old school arm workout was 4 sets of 12 reps on the barbell curl, but they did not go light, this was a pretty heavy movement for a good amount of volume.

Alternating Dumbbell Curls

For alternating dumbbell curls, they would do 4 reps of seated dumbbells, 4 reps of hammers, and 4 sets of alternating dumbbell curls. This was done for a total of 4 sets, or “rounds”.

Preacher Curls

The next exercise on the old school arm workout was 4 sets of 8-10 reps on the preacher curls, but finishing with 25 reps (pretty light weight).

Tricep Pushdowns With an EZ Bar

On the cable stack, the old school arm workout consists of some tricep pushdowns with an EZ bar. 4 sets of 12 reps.

Tricep Rope Extensions

The rope extensions allow for a great stretch on the triceps, as well as a great squeeze. That being said, 4 sets of 12-25 reps here.

Machine Tricep Pushdowns or Close Grip Push-Ups

The last exercise of the old school arm workout were machine tricep pushdowns, simulating a skull crusher movement. This can be alternated with close grip push ups to really get the blood into the muscle and get a good pump.

Things to Keep in Mind

There are a lot of factors other than just the exercises that you need to focus on in order to really get a good old school arm workout in.

• Mind Muscle Connection: One of the biggest mistakes that people will make is not establishing a mind-muscle connection. Instead, they just go through the motions and do not reap the benefits of an old school arm workout. Instead, focusing on the squeeze and really envisioning the muscles growing is the way to go and will truly help you experience growth.
• Nutrition: Not only is the workout important, but nutrition is also important. A good pre-workout meal will help you get through this old school arms workout, but following up the workout with more quality nutrition and good meals throughout the day is also going to be essential. You cannot grow without refueling the muscles with the proper nutrients.
• Every Day is Not Arm Day: Another thing to keep in mind is that you need to recover in between training session, making sure that you are allowing enough rest time for the muscles to repair and grow back bigger. You cannot do this old school arm workout every day, it will just continue to damage and break down the muscles and they will not grow.

Wrap Up

Overall, when you take a look at some of those guys that used to rule the bodybuilding stage, they had some massive arms on them. That being said, it is well worth following the old school arm workouts to really see some serious gains.

What do you think of the classic methods of training? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.

The post The Secret Old School Workout For Huge Arms appeared first on Generation Iron Fitness & Strength Sports Network.

Nippard says to use cuffs instead of handles when performing lateral raises to use heavier weights. 

Targeting the medial delts is vital for sculpting boulder-like, toned shoulders. In a study involving thirteen men, various exercises, including shoulder presses, dumbbell flyes, bench presses, and lateral raises were analyzed. It was found that lateral raises were the most effective at activating the medial delts (1). Recently, renowned fitness coach and influencer Jeff Nippard imparted crucial advice on performing lateral raises with efficacy.

Holding a degree in biochemistry, Nippard frequently adopts a scientific methodology in his training regimens, a technique that resonates well with his followers. Moreover, his recommendations are straightforward and readily implementable for muscle development. 

In this post, we’ll be looking at the three tips that Jeff Nippard shared on lateral raises. We’ll also discuss the benefits of this exercise and how to do it. To get started, here are step-by-step instructions on how to do the cable lateral raise, which is the variation Nippard shares his tips on doing.

How to Do the Cable Lateral Raise

1. Choose a weight you can lift with one hand and attach the stirrup handle to the pulley.
2. Stand with your left side to the machine and assume a stance with your legs shoulder-width distance apart.
3. Put your chest forward and your shoulders back and down while slightly bending your knees. 
4. Reaching across your body with your right hand, grab the handle. You can hold the tower with your left hand for support. This is your starting position.
5. Slightly bend your elbows and pull the cable while lifting your hand.
6. Stop when your hands reach shoulder level and are parallel to the ground.
7. Slowly lower your arm to return to the starting position and complete the rep.
8. Repeat for multiple reps, switch sides, and use the other hand to do steps 2-7.

Benefits of the Cable Lateral Raise

The lateral raise is a great exercise for your shoulders. Doing the cable variation is even better, especially for building your medial delts. Below are more benefits of the cable lateral raise.

Grow Your Shoulders

Many shoulder exercises focus on the anterior delts more than the medial delts. The cable lateral raise is one exercise that emphasizes the fibers of your medial delts. Building your medial delts with this exercise will increase the size of your shoulders.

Better Coordination

The cable lateral raise works on your body one side at a time. This can help you find and fix muscle imbalances in your upper body. The more balanced your sides are, the better your coordination will be.

Improve Your Posture

Due to how much time we spend hunched over desks or laptops these days, our back muscles get weak. This weakness leads to a bad posture in time. Cable lateral raises work to strengthen the muscles responsible for your posture and, in doing so, improve your posture. 

Constant Tension

Other variations of the lateral raise have a point when the tension is at its maximum and then gradually decreases until the tension is zero. The cable machine, however, keeps constant tension on your muscles throughout the range of motion. Research shows that keeping your muscles under tension for a long time increases muscle growth (2). 

Better Form

Good form is essential to get the right results and prevent injuries. Using the cable machine to do lateral raises helps you keep your form by avoiding using momentum. 

Jeff Nippard’s Cable Lateral Raise Tips

 

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A post shared by Jeff Nippard (@jeffnippard)

Jeff Nippard recently shared three tips for doing more effective cable lateral raises. He pointed out the mechanics behind these tips on his Instagram page and shared that he had tested them to prove they work. Below are the three tips and his insights on why they’re effective.

Raise the Cable Height

Jeff Nippard shares that raising the cable height instead of putting it in the lowest setting helps to target your side delts more. The higher angle allows the shoulders to contract more. 

“Tension is highest whenever the cable and your arm form a 90-degree angle. If the cable is low, that angle happens later in the range when the shoulder is less stretched, but if the cable is high, that angle happens earlier in the range when the shoulder is more stretched.”

Use Cuffs

Jeff Nippard’s second tip is that using cuffs for your training can help to improve your focus. 

“Earlier this week, I did a max rep test using a conventional D-handle and, again, using cuffs. I got two extra reps simply by using cuffs, plus they give me a better mind-muscle connection.”

Research shows that the mind-muscle connection is an effective tool for improving muscle growth (3). Nippard also shares that he holds a lacrosse ball to strengthen his wrist stability during this routine. 

Stretch the Cable Across Your Body

Jeff Nippard’s third tip for doing the cable lateral raise is to stretch the cable across your body. He shares that this increases your range of motion and stretches your delts more during the exercise. 

“Third, stretch the cable across your body instead of stopping at your side. This will increase the range of motion and stretch the side delts more.”

Follow us on Instagram, Facebook, and Twitter for more fitness tips! 

References

1. Campos, Y. A. C., Vianna, J. M., Guimarães, M. P., Oliveira, J. L. D., Hernández-Mosqueira, C., da Silva, S. F., & Marchetti, P. H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of human kinetics, 75, 5–14. https://doi.org/10.2478/hukin-2020-0033 
2. Mang, Z. A., Ducharme, J. B., Mermier, C., Kravitz, L., de Castro Magalhaes, F., & Amorim, F. (2022). Aerobic Adaptations to Resistance Training: The Role of Time under Tension. International journal of sports medicine, 43(10), 829–839. https://doi.org/10.1055/a-1664-8701 
3. Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7

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The arm workout you will write home about. 

Let’s be honest, everyone loves training arms. Some people might say that legs are their favorite muscle group to train but push them a little, and they will tell you arm workouts run a close second. And at this point, you will know the truth. We hate to break this to you, but there is no “alpha male“ without jacked muscles. A pair of ripped pythons can make you stand out. While legs certainly are important, jacked arms are symbolic of strength, look aesthetically appealing, and garner attention, whether in the workplace or on the street.

Although you might see people in your gym training their arms more than twice a week and flexing their guns at every chance they get (yes, even on leg days), but only a very few lifters have pythons that the Greek gods would approve. 

Mostly, the reason behind lagging arms development is not a lack of training equipment or intent but a dearth of correct training techniques. If your arm workouts only consist of a few bicep curls and tricep pushdowns, do not be surprised if your tiny wigs never grow into venomous pythons. That being said, we are going to take a look at an arm workout that you will feel until next week.

Also Read: 5 Ways To Bring Up A Lagging Body Part

Workout Principles For a Kickass Arm Workout

Arms are a relatively smaller muscle group when you compare them to others like chest and back. While you do not need as much intensity while training your guns as you would while training some of the bigger body parts, do not use this as an excuse to show them mercy. Here are the principles you should be following during your arm workout:

1. Antagonistic Supersets

Lifters tend to train their favorite muscle group at the beginning of a workout. While some people train biceps at the beginning of their arm workout, others start with triceps. The problem with this technique is that by the time you get to training your weaker muscle group, you are fatigued, and do not have enough gas left in the tank to break new ground. 

Not only do antagonistic supersets lay the groundwork for biceps and triceps muscular balance, but they also are time efficient.  

2. Hypertrophy 

Hypertrophy refers to an increase in muscular size achieved through exercise. To achieve hypertrophy, you should perform 12-15 reps per exercise and not rest more than 60-90 seconds between sets. In this arm workout, you will not be stopping for rest between exercises while performing the antagonistic supersets. 

Remember: Do not lift a weight that is too light, as that will not allow you to see the same gain of definition.

Related: 5 Ways To Write a Great Training Program

3. Rest-Pause Sets

Most individuals usually perform 12-15 reps in a set. After a few training sessions, people get a good idea of how much weight they need to be lifting to hit muscular failure by 12-15 reps. While there is nothing wrong with this technique, you need to remember that we are on a mission to remain sore until our next arm workout. We want to push our arms to their limit. 

Rest-pause sets give your ATP (adenosine triphosphate) reserves enough time to replenish so that you can perform an additional 5-10 reps without getting you out of hypertrophy. 

Muhammad Ali explained this the best when he said: “I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.”

Also Read: How To Increase The Time Under Tension To Maximize Your Gains

4. There Are No Accessory Muscles in This Arm Workout 

Forearm training is an afterthought in most arm workouts, but this routine is unlike most regimens. Bodybuilding is a game of illusions. Muscular forearms and small joints (if you have them) can give an illusion of bigger arms. Stick with this arm workout for 12 weeks, and you might end up looking like The Hulk – at least in the arms department. 

Check Out: Advanced Training Techniques To Take Your Gains To The Next Level

5. Mind-Muscle Connection

Bodybuilding is not about lifting as heavy as you can or just going through the motions for the sake of it. If you want your biceps to look like mountain peaks and triceps to resemble horseshoes, you need to focus on contracting your muscles with every rep. 

The better your mind-muscle connection, the more muscle fibers you will be recruiting during your exercises. A higher degree of muscle activation also means that you lower the chances of injuries during your sets. 

You should not turn your rest periods between sets into dead time. Utilize that time to flex your muscles as hard as you can and hit your favorite poses. 

Related: 6 Ways To Improve Your Mind-Muscle Connection

6. Shock Your Muscles Into Growing

Your muscles stop responding when they get used to your workouts. Contrary to popular opinion, you do not always need to perform new exercises to stimulate muscle growth. If you perform the arm workout laid out in this article for eight straight weeks (which you should), you could add variety to your workouts by switching the number of sets, reps, and advanced training techniques. Never perform the exact same workout for more than three weeks on a stretch.

With all said and done, here is a simple gauge to find out if your arm workout was a success: are you able to touch your right shoulder with your right hand? If yes, then you did not go hard enough. Keep taking this test between your sets to check how you are doing. 

Must Read: This is How Your Training Should Change as You Get Advanced

8 Week Arm Workout From Hell

As former Mr. Olympia champion Big Ramy would say, “the winter is here.”

If you have lagging arms, the “bulking season” is a great time to work on them. Carve them while they are under wraps, and come out brandishing your polished guns when the sun is out. 

1. Superset

(a) Standing Bicep Cable Curl: 3 sets 12-15 reps, no rest

Steps:

1. Adjust the pulley to the lowest setting. 
2. Attach a straight bar to the pulley. 
3. Grab the bar with a supinated (palms facing up) grip and stand upright with a shoulder-width stance.
4. While keeping your elbows pinned to your sides, curl the bar toward your chest.
5. Hold and contract your pythons at the top for a couple of seconds.
6. Return to the starting position with a slow and controlled motion. 
7. Repeat for recommended reps. 

(b) Straight Bar Tricep Pushdown: 3 sets 12-15 reps, 30-60 second rest

Steps: 

1. Attach a straight bar to a cable stack as high as possible.
2. Stand with an upright torso in a shoulder-width stance.
3. Grasp the straight bar with a pronated grip (palms facing down) and lean forward slightly by hinging at the hips.
4. Initiate the movement by extending your elbows and flexing the triceps.
5. Pull the handle down until your elbows are almost locked out.
6. Squeeze the life out of your triceps at the bottom of the movement.
7. Return to the starting position with a controlled motion. 
8. Repeat for repetitions.

• Rest-Pause: 10 seconds 8-10 reps

Every exercise in this workout routine (except forearm lifts) includes a rest-pause set. Meaning – after performing 12-15 reps of an exercise, rest for 10 seconds, and then perform 8-10 more repetitions of the same movement with the same weight before moving onto the next lift. 

2. Superset 

(a) EZ Bar Skullcrusher: 3 sets 12-15 reps, no rest

This is no accident. You will be alternating between biceps and triceps as the first exercise of your supersets. This technique will ensure that you are training both muscle groups with the same intensity.

Steps:

1. Choose your desired weight and sit on the edge of a flat bench with the EZ bar on your lap. 
2. Lay back while lifting the bar to your chest.
3. Once in position, press the bar until your arms are fully extended and perpendicular to the floor. 
4. While keeping your elbows pinned in position, lower the weight towards your forehead by lowering your forearms. 
5. Once you are a few inches away from your forehead, reverse the movement by extending your elbows while flexing the triceps to lock out the weight.
6. Repeat for the desired number of repetitions.

(b) Zottman Curl: 3 sets 12-15 reps, 30-60 second rest

Steps:

1. Hold a pair of dumbbells by your sides with your palms facing each other.
2. Curl the weights up to your shoulders, keeping your upper arms still and turning your hands so your palms face up as you lift.
3. Pause at the top of the movement and slowly rotate your grip so your palms are facing downwards. 
4. Lower the dumbbells slowly back to the starting position using the overhand grip.
5. When the dumbbells are close to your thighs, turn your hands so that your palms are in the starting position facing one another.

• Rest-Pause: 10 seconds 8-10 reps

3. Superset 

(a) Barbell 21s: 3 sets 12-15 reps, no rest

Steps:

1. Stand upright with a shoulder-width stance.
2. Grab a barbell and hold it in front of your thighs. 
3. While keeping your elbows pinned to your sides, curl the barbell to the halfway point (up to your belly button).
4. Return to the starting position and complete seven repetitions with this range of motion. 
5. Without pausing, curl the same weight all the way to the top, then lower the weight to the halfway point and back up again. Perform this for 7 reps.
6. Finally, perform 7 reps of full barbell curls from the bottom to the top.

(b) Dumbbell Kickback: 3 sets 12-15 reps, 30-60 second rest

Steps:

1. Position yourself on the left side of a flat bench with your right knee and right hand resting on the bench.
2. Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward.
3. Tuck your left upper arm close to your torso and bend at the elbow, forming a 90-degree angle with your upper arm and forearm. This is the starting position.
4. Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.
5. Pause, and then lower the dumbbell back to the starting position.
6. Repeat this movement for desired reps before switching sides.

• Rest-Pause: 10 seconds 8-10 reps

4. Superset

(a) Single-Arm Overhead Extension: 3 sets 12-15 reps, no rest

Steps:

1. Stand upright in a shoulder-width stance.
2. Grab a dumbbell with one hand and position it behind your head with the elbow flexed to 90-degrees.
3. Place your other hand on your side or abdomen for stability.
4. Press the dumbbell upward until your arm is fully extended. 
5. Pause and contract your tricep at the top of the movement. 
6. Repeat for recommended reps before switching sides.

(b) Dumbbell Hammer Preacher Curl: 3 sets 12-15 reps, 30-60 second rest

Steps:

1. Grab a dumbbell in each hand and sit on a preacher bench.
2. Keeping your elbows flexed and your palms facing each other (neutral or hammer grip), place the backs of your upper arms flat on the pad.
3. Lower the dumbbells in a slow and controlled motion until your arms are fully extended. 
4. Curl the dumbbells back to the starting position explosively.
5. Pause and contract your pythons at the top of the movement. 
6. Repeat for reps. 

• Rest-Pause: 10 seconds 8-10 reps

5. Superset 

(a) Supinated Grip Pull-Up: 3 sets 12-15 reps, no rest

Steps:

1. Grab the pull-up bar with your hands roughly shoulder-width apart and your palms facing towards you.
2. Bring your shoulder blades down and contract your lats and biceps to pull up until your chin rises above the bar.
3. Pause at the top and squeeze your biceps.
4. Slowly return to the starting position and repeat.

(b) Diamond Push-Up (weighted): 3 sets 12-15 reps, 30-60 second rest

Steps:

1. Get on all fours with your hands together under your chest.
2. Position your index fingers and thumbs so that they are touching, forming a diamond shape.
3. Extend your arms so that your body is elevated and in a straight line.
4. Lower your chest towards your hands while ensuring you do not flare your elbows out to the sides.
5. Stop when your chest is a few inches away from the floor. 
6. Return to the starting position explosively. 
7. If the bodyweight version of this exercise feels too easy, feel free to add resistance by getting someone to place a weight plate on your upper back. 

• Rest-Pause: 10 seconds 8-10 reps

6. Triset

(a) Pull-Up Bar Hang (Dead Hang): 3 sets failure, no rest

Steps:

1. Use a step or bench so you can easily reach the bar. You shouldn’t jump into a dead hang. 
2. Grab the overhead bar with a shoulder-width overhand grip.
3. Hang on to the bar while keeping your arms straight. 
4. Hang for as long as you can.

(b) Farmer’s Walk: 3 sets 30 seconds, no rest

Steps:

1. Grab a dumbbell in each hand.
2. While standing tall, keeping your shoulders, back, and core tight, walk at an even pace for 30 seconds.

(c) Behind Back Cable Wrist Curl: 3 sets failure, 30-60 second rest

Steps:

1. Attach a straight bar to a low pulley. 
2. While facing away from the pulley, squat down, and grab the bar with a pronated grip. 
3. Squat back up and stand with a shoulder-width grip.
4. While keeping your arm straight, slowly open your hands and let the bar slide from inside your palms to the tip of your fingers.
5. Return to the starting position by clenching your fists so that the bar is raised into your palms.
6. Curl your wrists and hold for a count of two.
7. Return to the starting position and repeat for the desired number of repetitions. 

Conclusion

Disclaimer: It is absolutely normal for your arms to cramp up during the day after you perform this brutal arm workout. Get accustomed to the pain, and it will not be long before you put on an inch on your arms.

Good luck!

How often do you train your arms? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

The post An Arm Workout You’ll Feel Until Next Week appeared first on Generation Iron Fitness & Strength Sports Network.

Brad Castleberry doesn’t consume powers and only eats raw, whole foods, he does collabs with Larry Wheels for Arm day workout.  

The first month of the new year is almost behind us. How has your arm day been treating you? Suppose you need extra motivation to keep tugging away at fitness goals in 2024. In that case, you’ll want to experience the arm workout collaboration, including reverse curls between powerlifter turned bodybuilder Larry Wheels and Brad Castleberry.

 

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Larry Wheels has an impressive physique and caught the world’s attention by setting a world record, totaling 2,275 lbs — 810 lbs squat, 610 lbs bench press, and 855 lbs deadlifts — in the 275 lbs weight class. For a self-made athlete who received his pro card in 2018, Wheels has done great for himself and inspires many.

 

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A post shared by Bradly Castleberry (@bradcastleberry)

Brad Castleberry is another online fitness sensation famous for his athletic abilities. He started weightlifting as early as age 15 and is also an ex-football player. Castleberry is also into powerlifting but is controversial for some of his record lifts, with some claiming he’s using fake weights. 

Brad Castleberry and Larry Wheels tackle seven arm exercises in this workout collaboration. Both men also try poses in between and discuss dieting and their typical day of eating. Here are some of the details they shared and their arm-building exercises.

Larry Wheels’ & Brad Castleberry’s Arm Workout

Below is a video of Larry Wheels’ and Brad Castleberry’s arm workout:

For their training, Larry Wheels and Brad Castleberry did multiple sets of seven exercises, starting with a superset. Most sets followed standard pyramid training, increasing their weights and lifting the heaviest during the final set. Wheels also talk about getting inspiration from Castleberry,

“Brad, you were my inspiration for a long time. I remember like a decade ago seeing your videos throwing up heavy weights and dumbbells and being jacked while you did it.”

During most of the routine, Brad Castleberry also wears a weightlifting belt. This is an efficient way to maintain form, and this study on six subjects shows that using them can improve efficiency during training (1). Here are the exercises they did for this arm workout. 

Triceps Rope Pushdowns & Reverse Curls

Larry Wheels and Brad Castleberry started their arm training by doing a superset of triceps rope pushdowns and reverse curls. The goal, they said, is to get the blood flowing to help with the rest of their routines. Castleberry also talks about hitting the forearms during this movement. 

Triceps rope pushdowns isolate and build your triceps, leading to an increase in your arm size. Using the rope attachment on the cable machine for this exercise increases your range of motion. This works your triceps and arms thoroughly, leading to better muscle growth. 

Reverse curls, on the other hand, activate your biceps. In addition, they also work on the brachialis and brachioradialis, which are in the forearms and improve grip strength. Plus, this routine can fix any imbalances between your extensors and flexors. 

Close Grip Bench Presses

Next, in the exercise, Larry Wheels and Brad Castleberry did some close-grip bench presses, starting with 135 lbs and ending with 400 lbs. 

The close grip bench press primarily works on your triceps, chest, and shoulders. Due to the closeness of your arms, your triceps are engaged more to press the load. This routine is also a great way to improve your bench press lockout.  

Barbell Curls

The barbell curl was the next arm-building exercise by Larry Wheels and Brad Castleberry. They did pyramid training here, starting with a weight of 95 lbs before ending with multiple sets using 135 lbs. Both men also take turns hyping each other as they do their reps.

The barbell curl is an isolation exercise for your biceps and helps to increase their size. However, your brachialis and brachioradialis also play a role in stabilizing your arm during this routine, so they get some work, too. Using a barbell for curls helps you lift more than other arm exercises and improves your grip strength.

Lying Triceps Extensions & Dumbbell Hammer Curls

Next on Larry Wheels and Brad Castleberry’s itinerary was another superset. This time, they paired an isolation exercise with a compound one to blast their arm muscles. Research shows that supersets are effective for building muscle and can help reduce the duration of your exercise (2).

The lying tricep extension is one of the best isolation exercises for your triceps. This routine is also called a skull crusher, and both men did it using an EZ bar. Lying triceps extensions can improve your strength for other pressing moves, such as bench presses and pushups.

On the other hand, dumbbell hammer curls effectively hit your biceps and brachialis muscles. The neutral grip this movement requires allows them to curl heavier loads and engage their forearms more. While doing this superset, Brad Castleberry also talks about his day of eating.

“Honestly, it’s the same thing every day. Breakfast, egg whites, I do no powders, it’s all raw foods. I don’t believe in the powders. Bananas, egg whites, in the morning I’ll have a lunch, rice and some kind of protein. Same meal at dinner and then maybe a protein shake at the end of the day, the same one I had in the morning. Four solid meals, each one is about 800-1500 calories.”

Machine Bicep Curls

Larry Wheels and Brad Castleberry did machine bicep curls for their final exercise. They then compared the size of each other’s hands before doing a posing session. It was evident by the end of this training that both men had done significant work on their arms due to their massive pumps. 

Machine bicep curls are great for your biceps and other upper arm muscles. Rounding up with this routine is an excellent idea as the machine helps to keep good form despite fatigue.

Follow us on Instagram, Facebook, and Twitter for more workout collabs! 

References

1. Lander, J. E., Simonton, R. L., & Giacobbe, J. K. (1990). The effectiveness of weight-belts during the squat exercise. Medicine and science in sports and exercise, 22(1), 117–126.
2. Realzola, R. A., Mang, Z. A., Millender, D. J., Beam, J. R., Bellovary, B. N., Wells, A. D., Houck, J. M., & Kravitz, L. (2022). Metabolic Profile of Reciprocal Supersets in Young, Recreationally Active Women and Men. Journal of strength and conditioning research, 36(10), 2709–2716. https://doi.org/10.1519/JSC.0000000000003920

The post Larry Wheels & Brad Castleberry Collab for Massive Arm Workout appeared first on Generation Iron Fitness & Strength Sports Network.

Jay Cutler looks to maintain muscle growth in his arms now that he’s in his 50s. 

Besides being a four-time Mr. Olympia champion, Jay Cutler also holds the most runner-up titles, coming in second six times. Notably, he stands alone as the sole Mr. Olympia to reclaim his title after relinquishing it. At over 50, Cutler continues to train rigorously and maintain his physical fitness through challenges like the renowned “Fit for 50.” Jay Cutler frequently shares his training routines, and during this off-season, we were fortunate enough to catch a glimpse of his arm workout, including rope cable extensions. 

Cutler’s video on his YouTube channel also revealed his pre-training breakfast, including eggs, Ezekiel bread, cottage cheese, and a refreshing cup of coffee. Let’s dive into the remarkable arm workout routines and invaluable tips he shared without further ado.

Jay Cutler Off-Season Arm Workout

Below is the arm workout video Jay Cutler uploaded to his YouTube channel: 

Cutler takes a pre-workout to get started and shares that he aims to train with a little lower volume than usual to avoid overtraining, as he doesn’t take off days during the week. Jay Cutler also says that he doesn’t train to failure for the same reasons and that training for him at this point is mostly about maintaining muscle. 

Cutler says he gets the most growth out of his arms when he trains triceps and biceps on the same day. On a typical arm day, he starts with the triceps and then does the biceps, aiming to hit nine sets per body part by doing three movements for the tris and three for the bis. However, Cutler adds one extra exercise for each part during the training. Here are the exercises he does. 

Rope Cable Extensions

Jay Cutler started his arm day workout with cable rope extensions on the cable machine. He first did a warmup set and then hit three working sets. While doing this, Cutler also talked about taking 45-60 seconds of rest between sets. This falls well within the range research shows is beneficial for muscle hypertrophy (1). Cable rope extensions isolate and focus on your triceps while recruiting stabilizing muscles like the lats, abs, glutes, pecs, and traps. 

Machine Triceps Dips

Next, Jay Cutler moved to the next triceps exercise, machine triceps dips. He did one warmup set and then increased the weight a bit before hitting three sets of 12-15 reps. Cutler grips the handle in the middle and shares that he does this routine facing away from the machine to focus on the contractions. Triceps dips primarily work your triceps while building your shoulders and chest muscles (2). 

Incline Bench Overhead Triceps Extensions

Next, Jay Cutler did an overhead triceps extension with a dumbbell on an incline bench. He started this routine with a 70-pound dumbbell and then used 80-pound dumbbells. Cutler increased the bench incline’s angle after the first set. Overhead triceps extensions target all three heads of the triceps (3).

Cable Pushdowns

 

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After the third exercise for his triceps, Jay Cutler decided to throw in one last triceps movement by doing the cable pushdown. This time, he used the lat pulldown attachment rather than a rope. Cutler did two sets of this exercise before moving to the first biceps training for this video. The cable pushdown is an isolation exercise that targets your triceps and forearm flexors. 

Machine Bicep Curls

For his first biceps exercise, Jay Cutler did machine bicep curls. He started with a warmup set of 20 reps before doing three working sets of 12-15 reps. Machine biceps curls work on your biceps, brachialis, and brachioradialis extensors while recruiting your delts to stabilize the exercise. 

Alternating J Bell Curls

Jay Cutler did alternating curls with J bells as his second biceps routine. Using J bells for this exercise helps to give maximum stability and control due to the design. Cutler did three sets of 8-12 reps before moving to the next exercise. Alternating J bell curls work on your biceps, triceps, and shoulders. They also help to improve your grip strength. 

Machine Preacher Curls

Jay Cutler jumped on another machine to train his biceps; this time, he did machine preacher curls. This exercise is effective because of the way that the preacher bench isolates and builds your biceps. Due to the machine, Jay Cutler applied a narrow grip, which hits your muscles differently. After doing his initial three sets, Jay Cutler added an extra set because the exercise felt good to him. 

Barbell Curls

Finally, Jay Cutler did barbell curls to round up his biceps routine and arm training for the video. He hit a single set of 12 reps before calling it a day and heading out. The barbell curl is an isolation exercise that builds your biceps, brachialis, and brachioradialis. 

More Bodybuilding Workouts

For more bodybuilding workouts, check out some of our other athlete workouts below:

• Nick Walker Performs Machine Lateral Raise During Road to Recovery Chest & Biceps Workout
• Chris Bumstead’s 2024 Off-Season Nutrition Plan & New Push-Pull-Leg Routine
• Hadi Choopan Performs One Arm Cable Front Raise in Shoulder Workout Post 2023 Olympia

Follow us on Instagram, Facebook, and Twitter for more insight into bodybuilder’s workouts!

References

1. de Salles, B. F., Simão, R., Miranda, F., Novaes, J.daS., Lemos, A., & Willardson, J. M. (2009). Rest interval between sets in strength training. Sports medicine (Auckland, N.Z.), 39(9), 765–777. https://doi.org/10.2165/11315230-000000000-00000
2. McKenzie, A., Crowley-McHattan, Z., Meir, R., Whitting, J., & Volschenk, W. (2022). Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ?. International journal of environmental research and public health, 19(20), 13211. https://doi.org/10.3390/ijerph192013211
3. Alves, D., Matta, T., & Oliveira, L. (2018). Effect of shoulder position on triceps brachii heads activity in dumbbell elbow extension exercises. The Journal of sports medicine and physical fitness, 58(9), 1247–1252. https://doi.org/10.23736/S0022-4707.17.06849-9

The post Jay Cutler’s 2024 Off-Season Arm Workout appeared first on Generation Iron Fitness & Strength Sports Network.

Nick Walker does a four-day training split following his hamstring injury. 

Nick Walker is a promising professional bodybuilder with a fantastic track record. After turning pro in 2020, he went on to win the Arnold Classic in 2021 and came second at Mr. Olympia in 2022. However, despite his best efforts and preparation, Walker had to pull out of the competition in 2023 due to a hamstring injury. Nevertheless, “The Mutant” is already back in the gym training his hamstrings. However, before that, he had to take things easy on the road to recovery. In this post, we follow Nick Walker as he trains after a long hiatus from the gym and look at his exercises, including the machine lateral raise and training tips that athletes might find helpful while recovering.

Nick Walker’s Recovery Training

You can watch Nick Walker’s complete chest and biceps workout that he uploaded to his YouTube channel on December 26, 2023, below:

Before the workout, Nick Walker takes a pre-workout drink and does some cable chest fly as a warmup to get his blood flowing. Warmups improve your performance and help you avoid injuries while training (1). Walker also shares that he’s doing a four-day split training.

“So um, that’s like I said, that’s the four-day split, you know. I do like a Monday, Tuesday, off Wednesday, uh Thursday, and Friday, and I take off weekends. Sometimes, I might take off Friday and then train some legs on Saturday and take off Sunday. Just kind of depends, um, what the week looks like for that. But this is what I’ve been doing. I feel like it’s been working. Um, I’m not overly taxing the body throughout the week.”

Nick Walker also says he’s sticking to his regular training principles, which include using a full range of motion and training to failure. In addition, he’s taking longer rest periods and has noticed that he’s getting bigger pumps and experiencing more muscle growth.

Nick Walker’s Chest & Biceps Exercises

 

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Nick Walker does a mix of machine, free weight, and bodyweight exercises for his chest and bicep workout. He keeps his rep ranges between 10 and 15, within the optimum range for muscle hypertrophy. Here are his exercises and how to use them to grow your chest and arms.

Incline Dumbbell Press

Nick Walker starts his workouts by doing incline dumbbell presses using 90lb dumbbells. He keeps his reps between 10 and 15 and then ups the weight to 110 lbs. For the next set, Walker lowers the weight, and in each set, he takes it to failure and ends with some partial reps to fully fatigue the muscles. Incline dumbbell presses work on your upper pecs, triceps, and anterior delts. 

Machine Chest Press

Next in this training, Nick Walker does a machine chest press on a plate-loaded machine. He does each rep slowly, focusing on the contractions and squeezing his muscles. Once done, he advises everyone to always rack their weights after working out. As the name says, the machine chest press works on your pecs; however, this exercise also builds your delts and triceps.

Incline Dumbbell Fly

Nick Walker uses a full range of motion for the incline dumbbell fly, allowing him to get a deep stretch and putting his muscles under tension for longer. He also shares that the deep stretch and pause make a difference in intensity. The incline dumbbell fly is an accessory exercise that focuses on your pectoralis major in the upper chest. 

High Cable Fly

The high cable fly is another exercise where Nick Walker shows incredible form. He does each rep slowly, focusing on the mind-muscle connection. Walker shares that his contractions with this routine were good, and he felt it worked where he wanted it to. So he won’t increase the weight and end up sacrificing his form. The high cable fly places a greater emphasis on your pecs and limits the involvement of the arms, leading to more chest muscle growth. 

Preacher Curl

Next, Nick Walker does preacher curls, which he says are his favorite exercise, and does around 12 to 15 reps. He uses a preacher curl machine that offers different resistance points and says he likes to load it up in the middle. This type of loading makes the stretching part of the curls the hardest, which Walker believes leads to more growth. Preacher curls work on the long head of the biceps and brachialis (2).

Cable Curl

After the preacher curls, Nick Walker goes to the next exercise, which is cable curls. He does this slowly and with focus, keeping his chin down and elbows close to his body. Walker uses a lat pull-down attachment with a shoulder-width grip for this routine. Cable curls primarily work on the biceps and recruit the brachialis and forearms.

Seated Dumbbell Curl

For seated dumbbell curls, Nick Walker starts heavier with the weight and states that he isn’t too sure about his form for that set. So, he lowers the weight for the next set and does the routine slowly and with proper focus. At the end, he alternates his curls. Seated dumbbell curls are isolation exercises that increase the strength and size of your biceps and forearms.

Machine Lateral Raise

Although this training is for the chest and biceps, Nick Walker shares that he enjoys doing one shoulder exercise on the same day. For this, he uses a side lateral machine to do a machine lateral raise. 

“On this day in particular, I like to do just one shoulder exercise as well, so uh, some sort of side lateral, so probably use the side lateral.”

Incline Push-up

After the machine lateral raise, Nick Walker stacks two plates on the floor for an incline pushup to round up his chest and biceps training. This increases his range of motion, allowing him to go lower at the bottom part of the movement. Incline push-ups target your lower chest, anterior delts, and triceps. 

Follow us on Instagram, Facebook, and Twitter for more bodybuilder workouts! 

References

1. Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
2. Nunes, J. P., Jacinto, J. L., Ribeiro, A. S., Mayhew, J. L., Nakamura, M., Capel, D. M. G., Santos, L. R., Santos, L., Cyrino, E. S., & Aguiar, A. F. (2020). Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults. International journal of environmental research and public health, 17(16), 5859. https://doi.org/10.3390/ijerph17165859

The post Nick Walker Performs Machine Lateral Raise During Road to Recovery Chest & Biceps Workout appeared first on Generation Iron Fitness & Strength Sports Network.

Three ways to blow up your shoulders.

Broad shoulders rule the day and truly complete the physique, make no mistake about that. Many times, we seek the v-taper that makes it look as though our waist is thin and the legs are bigger, and without broad shoulders, you will not have that look. Not only that, but building strong shoulders through shoulder exercises can help with other movements, such as the bench press, and even help with every day functionality.

If you’re looking to have an impressive upper body then that means you have to make improvements on every area of the torso. The back, the pecs, the abs, the arms, all of these muscle groups and body parts need to be given some quality time and attention in order to develop solid muscle mass bring together the overall package. The shoulders are a big part in making the upper body appear more powerful and that means paying special attention to the deltoids, as they are not the easiest muscle to grow.

Looking to take your boulder shoulders and turn them into mountains? Then follow some of these helpful exercises to improve the size and definition in your delts.

Anatomy of the Shoulders

The shoulders are made up of three different parts. To put it simple, the three parts of the shoulders are:

• Front Delts
• Lateral Head
• Rear Delts

To get an effective shoulder workout in, you need to hit all three of these heads. Now, some people may also include the trapezius into their shoulder day routine, and that is more than okay. However, this article is focusing on our three favorite exercises for the three heads of the shoulders.

The Top 3 Shoulder Exercises

We have hand-picked some of our favorite shoulder exercises that have truly helped us improve our overall physiques, in terms of both physical appearance and functionality.

Check it out.

Dumbbell Shoulder Press

3 sets, 6-8 reps

As stated above, the delts aren’t simply made up of one section of muscle. In order to see overall growth in the shoulders – you have to attack different the portions of the deltoids. The anterior head is the front of the deltoids can be worked in a variety of different ways including different variations of the bench press, push ups, and dips.

For this portion of the shoulder we recommend performing the dumbbell shoulder press as it offer better range of motion a less chance of injury. The dumbbell shoulder press also is a nice way to isolate the front deltoid, making this exercise great to really overload that portion of the shoulder.

Dumbbell Side Laterals

3 sets, 8-12 reps

The middle head of the deltoids are, quite obviously, located in the middle region of the shoulder. They are the part of the shoulder that is responsible for making it look like you have a broader physique, the lateral head sticks out and makes it seem like you are wider. Just like with any of the other muscle groups there are a variety of different exercises that can be used to build up this muscle group, but we’re recommending the always reliable dumbbell side lateral raises. You can take these sets to failure, really burning out the muscle and breaking it down.

Bent over Barbell Row

3 sets, 6-8 reps

Finally, the last portion to build up in the shoulders is the posterior head, or the rear delt. For this we recommend the bent over barbell row for a number of reasons. It might seem somewhat out of place on this list of shoulder exercises, as many bodybuilders and powerlifters use the barbell row for hitting the back muscles. However, the bent over barbell row will also work the rear delts quite effectively, as well as be effective at working the upper back, which means you’re getting more bang for your buck.

Being the barbell row is a compound movement, you can overload it a bit more, which can be good for the delts. However, you do not want to go overly heavy on the movement, as it can compromise form and risk injury.

When doing the bent over barbell row with the intent of hitting the rear delts, you want to be at more of an upright position, where you are pulling the barbell into your lower rib cage, rather than to the hips.

FAQs

Why is hitting shoulders important?

Hitting shoulder exercises is not only about looking good. Strong shoulders help to enhance your posture and strengthen the muscles surrounding the shoulder joint, creating more stability as well as an overall sturdier body structure. The shoulder joint is one of the most delicate joints, meaning it can be injured easily. The shoulder joint is also one that you use every day, meaning you do not want to have injured shoulders.

How heavy should I go on shoulder movements?

Now, when you are using these shoulder exercises, you do not want to go overly heavy. However, this does not mean to go light either, as you want to get in a solid workout that will break down the muscles and really give you a good pump. Being in the rep range of maybe 6-8 on compound movements (like the dumbbell shoulder press) and 8-12 on isolation movements (like the dumbbell lateral raises) could be the way to go.

When it comes to how much weight you are doing specifically, you need to keep in mind that you want to get a good mind-muscle connection, not just go through the motions. That being said, find a weight that allows you to obtain a good range of motion and contraction.

Shoulder Exercises Wrap Up

Overall, training shoulders is something that you need to be doing, no matter if you are a bodybuilder, powerlifter, or regular gym goer. Strong, well developed shoulders complete a physique. There are three parts to the shoulders, which can be nice because you only need to hit three solid shoulder exercises for an effective shoulder workout, and these were our top three. Do you agree with our list?

What other shoulder exercises do you perform in the gym? Let us know in the comments and be sure to follow Generation Iron on Facebook and Twitter.

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