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Instant training improvement tips: 5 commandments to Bigger Arms

For as much as effort goes into identifying training errors in compound movements such as Squats or the Power Clean, the most common mistakes occur in what are the frequently performed areas.


Arm training is unquestionably one the most common training concerns in any commercial gym but equally the bastion of the endless errors and misconceptions. I suspect most of these errors occur due to the lack of knowledge and dwindling mentoring in the modern ‘iron game’ but in the end arm training follows is ‘simple’.


Modern BCAA


I should re-phrase that last sentence for it is only ‘simple’ if you are willing to manage the discomfort of extreme muscular pump and then of-course respond to rep after rep and set after set challenge.


Arm training may have a ‘simple’ approach but far removed from ‘easy’ when performed correctly.


Rule 1 of Arm Training is managing time under tension. This is about ‘the pump’ and sets are longer in duration, i.e. 12 to 16 reps and with very specific structure.


Rule 2 of Arm Training is performing the movements CORRECTLY. Don’t swing the hips, back and turn your basic barbell curl in the dysfunctional spasm that resembles the impossibility of a ‘reverse Power Clean’. Perform correctly.


Rule 3 of Arm Training is PEAK CONTRACTION. At the apex SQUEEZE the Bicep as hard as possible for a two to three count before lowering the weight. Perform with each repetition.


Rule 4 of Arm Training is control of the eccentric. Slow the descent to two to three times slower than raising the weight and as noted previously maintain perfect form.


Rule 5 of Arm Training is to stretch or ‘shake’ muscles between each set.


Stand by these rules, vary exercises accordingly to avoid adaptation, ensure a healthy diet and supplement plan to fuel muscular growth and you will move closer to your goals each day.


As a separate ‘bonus tip of the day’, don’t curl in the Squat rack. Not once. Not ever.



Prepared by John Davies


John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.


The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.