The “Finishers”: 3 Ways to Finish Your Arm Workout Strong
3 Biggest Skinny Guy Mistakes You're Making. Click Here to Avoid Them!
As a fitness coach, I am pretty confident in knowing that my students are NOT just in the gym going through the motions. I am certain that they are however, killin’ it in there (the gym). But let’s not assume that just because we are pushing ourselves to our KNOWN limits that we are completely exhausting our energy stores, torching our every last muscle fiber, and setting ourselves up for maximum growth potential. You see, a lot of the time 95% can seem like 100%. Unfortunately, sometimes that last 5% can make or break our progress.
Today I am going to share 3 insane ways to finish your arm workout strong and ensure you are hitting that 100% mark. These methods are no secret, but they are also not so common. So why are such effective techniques so underutilized? It’s simple, THEY ARE EXTREMELY CHALLENGING.
Note: Each arm intensifier method should be performed on the LAST SET of each muscle group (i.e Biceps, Triceps)
Rest-Pause
This intensity-boosting strategy is one used by former Mr. Olympia himself, Jay Cutler.
Start with a weight that you would consider moderate to heavy. If you can perform this exercise for more than 15 reps, increase the weight. If you fail at fewer than 8 reps, decrease the weight.
Biceps: Perform your rest-pause set with cable curls. Start off by performing one set to failure. Rest 5 seconds and (using the same weight) immediately pump out another set to failure. Now, lower the weight by 25% and lift to failure. Using the same weight, rest 5 seconds and hit another set to failure. Again, lower the weight by another 25% and perform a set to failure. Rest another 5 seconds and immediately pump out the last set to failure.
Example: Cable Curl
100 lbs x to Failure
Rest 5 Seconds
100 lbs x to Failure
Rest 5 Seconds
75 lbs x to Failure
Rest 5 Seconds
75 lbs x to Failure
Rest 5 Seconds
55 lbs x to Failure
Rest 5 Seconds
55 lbs x to Failure
Triceps: Use the same rest-pause strategy with a rope pull-down, cable pull-downs, or straight bar push-downs.
110 Rep SUPER super-set
This arm intensifier is easiest performed at (but not limited to) the cable station. It can be performed with the EZ bar, straight bar, or rope.
One side will have the EZ bar at the bottom pulley and the other side will have a rope at the top. Set the pin to a moderate weight on each side.
Start by cranking out 10 reps of cable curls on the EZ bar (biceps). Immediately following this set, grab the rope and bang out 10 push downs (triceps). Now go back to the EZ bar and hit 9 reps of cable curls. Switch back to the rope (immediately after) and 9 more push downs. Run back over to the bottom pulley and crank out another 8 reps of curls and then right back to the rope for another 8 reps of triceps push-downs.
Are your arms on fire yet?
I am sure you can guess what’s next…that’s right! 7 reps on each. Continue to drop 1 rep each time you complete a round. In total you will have done 55 reps on biceps and 55 on triceps, a total of 110 reps!
Now you can go home KNOWING that you have exhausted your energy stores! Let the growing begin.
Eccentric Training
It is no mystery that the eccentric portion of a lift is just as (or more) responsible for muscle growth as/than the concentric portion. If you have not already noticed, we are able to control a much heavier workload on the negative than we are able to lift. This makes it much easier to increase tension on any given muscle by simply focusing on the negative aspect of the lift.
To finish off your biceps with eccentric training you will need a spotter as well as a preach curl station.
Using a weight much heavier that what you would typically curl, have your spotter help you lift the bar to the top of the rep. Now, let the weight down as slow as possible. Once the biceps give out and the weight reaches the bottom of the lift, have your spotter help lift the weight back up to the top and repeat. Perform this to muscular failure.
To finish off your triceps with eccentric training you will need a spotter as well as a cable station.
Using a weight much heavier than what you can typically press down, have your spotter help you push the weight down. Now, let the weight up as slowly as possible. Once the triceps give out and the weight reaches the top, have your spotter help push the weight back down and repeat. Perform this to muscular failure.
Don’t have a spotter/training partner? TRY THIS!
3 Intensity-Boosting Arm Finishers
There you have it, 3 insane ways to finish your arm workout strong and ensure you are giving it YOUR 100%, every time. If you are having trouble building your arms (like I did), check out…
November 17th, 2012 at 10:51 pm
Hi Alain:
Greetings from Germany.
I am a hard-gainer, and therefore, I am using your
examples to complete a diet based upon 6 meals. I
believe that in order to accumulate at least 10-15
pounds of muscle, I need to ingest at least 3500-4000
calories, daily. Here is my plan:
0800- Meal 1
A. 6 egg whites
B. 1 yolk
C. 1 cup oatmeal
D. 1 scoop whey protein, milk, with 2 bananas
_________________________________________________________
1000 – Meal 2
A. Chicken sandwich with lettuce, tomatoe on wheat
_________________________________________________________
1230 – Meal 3
A. 1 cup brown rice
B. 1 cup veggies
C. 6 ounce chicken breast
_________________________________________________________
1530 – Meal 4 (pre-workout)
A. Small grilled chicked salad
B. Fruit cup or small bowl of fruit
_________________________________________________________
1900 – Meal 5 (post-workout)
A. Whey protein shake with 2 bananas
B. 1 cup oatmeal
_________________________________________________________
2100 – Meal 6
A. 6 egg whites
B. 6 ounce chicken breast
C. 1 cup veggies
What I am seeking, is a 7 day, pre-printed meal plan,
based upon 6 meals, which will yield 3500-4000 calories
so that I can gain 10-15 pounds of muscle. Therefore,
feel free to make any suggestions. I maintain no real
experience planning meals, although I am quite
knowledgeable in my workout, working at least 2 muscle
groups on the same day.
I hope to hear from you in the near future.
Thank you.
Sincerely,
Dennis P. Habern