Arm day like squat day is a holy one. Under thee squat rack to punish thy fibra musculus… The difference between the two is “Squat Day” is for powerlifters and “Arm Day” is for bodybuilders #amirite. Or is it? Can you be big without brute force or strong without muscular size? There isn’t such thing as hypertrophic isolation to target specifically sarcoplasmic or myofibrillar growth. Skills can be trained and motor unit recruitment developed but in the end bodybuilders, and powerlifters can learn much from each other. So can we all just get along and curl in the same squat rack? Renegade Training Founder John Davies explains how the squat rack became a curl station, and how to see greater results when training arms; no matter your goals.
“The great irony of the entire ‘curling in the squat racks’ issue is that stems not from new entrants into modern physical culture but the experienced big guns from the iron games rich past. The habit was only natural within the iron game dungeons long ago where the top lifters in any gym knew that champions were built in the squat racks and tended to gravitate to their domain when it was time to train arms. This, however, was not for the beginners or intermediate level but where 225 rang out loud and clear. They knew what they were doing and would back it up with cold metal.
So how did the habit of ‘curling in squat racks’ occur? Simply, great lifters training with very heavy loads at remarkably high-intensity levels and not being able to remotely lower the bar to the floor safely after a blood pumping set. I can remember in my own youth, an iron legend, asking to work in with me as I performed hang cleans with 225 from blocks and watching with respect as he hammered through a long set of barbell curls. Respect owed and respect given.
If you wish to build bigger, more powerful arms that will undeniably assist with compound movements there is a simple approach that works, and has since the early days of the iron game but be forewarned, this is only for the most dedicated:
Ultimate-T Arm Training
Standing Barbell Bicep Curl 3 x 12
Drag Curl 3 x 12
Scott Curl 3 x 12
Alternating Dumbbell Curl 3 x 12
Alternating Incline Dumbbell Curl 3 x 12
Dumbbell Triceps Extension 3 sets x 12, 10, 8
Standing Dumbbell French Presses 3 x 8
Dumbbell Triceps Extension (decline bench 45° angle) 3 sets x 12, 10, 8
Bench Dips (weighted as needed) 3 sets x 8
Zottman Curls 4 sets x 12
Forearm Curls (preferably thick straight bar) 4 sets x 12
Explanation of Exercises
These subtle additions to your training will not only assist in your arm development goals but further efforts in compound movements. Finally, no athlete will reach their potential if they fail to main a nutritious diet and supplement accordingly.
The future is what you make, #BeUltimate and #LiveModern.”
Prepared by John Davies
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