Get Your Guns Loaded 23/7/2011

Get your guns loaded!

Every weight trainer wants bigger guns!  Although the 20+ inch guns you see in the bodybuilding magazines are far from attainable by the average natural lifter you can indeed make awesome gains with perseverance, smart training and the right nutrition.
 
Before I discuss specific exercises it is definitely a good idea to see what your genetic potential is from the outset so you can set some realistic goals in terms of how big your arms should get.  As mentioned in an earlier article www.weightrainer.net is a good website to help you determine this. (Remember though it is a guide and not set in stone.)
 
Based on my height, ankle size (8.5 in) and wrist size (6.5 in) it suggested an arm measurement of 15.9 inches (measured cold and flexed) at 8-10% body fat.
 
Once you have worked out your goal measurement you need to formulate a plan of attack.  For example I have found that I make the best gains in arm size when I train both biceps and triceps together after I have trained shoulders.  I have also found the standard Barbell curl, Preacher curl, Skull crushers and Triceps pushdowns to be unproductive for me.  Below is my current arm workout with exercises I feel solely in the muscles I am working and can use a decent amount of weight with.
 
Arm workout A (1 July 2011)
 
DB curls                  10kg 10, Rest pause 25kg 8, 5, 4        
Dips.                           BW 10, 20kg 10, 35kg 10, 50kg 8+drop BW 12.        
Concentration curl         1-A**18kg 12, 7, 4 + x-reps (partials at the end of a set)
DB pullover Ext         Rest pause***35kg 13, 7, 4
 
BW=bodyweight.
* DB pullover Ext- is a cross between a dumbbell pullover and skull crusher
** 1-A means I do one arm at a time and swap back and forth with no rest until all sets are completed.
*** Rest pause- I use the same weight for 3 sets and have 8-10 deep breaths between each set.
 
Arm workout B (11 July 2011)
 
DB Curl                  4x10****: 18kg 10, 10, 10, 10.                 
Dips                           Rest pause 35kg 16, 7, 5 + BW 10
Spider curls                  1-A 10kg 13, 8, 5
Triceps push outs         Rest pause 10 plates (stack) 15, 7, 4.
 
**** 4 x 10 is completing 4 sets for 10 reps with a weight you can normally do at least 15 reps with and have 20-30 seconds in between each set.
 
Spider curls are preacher curls completed on the vertical or the opposite side you normally use on the preacher curl attachment. 
 
Triceps push outs are just like triceps pushdowns except you lean forward more at the hip and your elbows are pointed towards the bottom of the machine you are using instead of straight down. 
 
Although these workouts appear to be short and there are some unusual variations of exercises- it works for me!  If your arm workouts haven’t been loading your guns with the beef you like, give these ones a try or even better devise your own. Modify exercises to suit you if need be, manipulate weight, time under tension, intensity, volume or rest periods to keep your muscles adapting and before you know it you’ll be enjoying your very own gun show!