Wednesday, September 01, 2010

Big Arms with Vinny D

One of the biggest "concerns" folks have about TT is that there are not enough arm exercises in the program.

So I went to Vince Del Monte for some eye-opening arm exercise tips.

First, here are Vince's 3 Rules for Training Arms:

1. Generally to grow your arms about 1-2 inches you need at least 10 pounds of total body muscle. If you're legs, back, chest and shoulders are getting bigger, your arms will be growing too.

If your arms are not growing and you're doing dozens of biceps and triceps exercises then go back to focusing on getting stronger with the "majors" and you'll start getting bigger biceps and triceps.

2. So get stronger in "big lifts."

Focus on full body workout where you get stronger in your squats, deads, presses and rows and save 2-4 sets at the end of each workout for some direct arm training in the 6-10 rep range.

At the end of a full body workout you only need one direct biceps and triceps exercises. I would go with DB curls and Skull Crushers.

3. Experiment with different sets and reps.

When you train arms on their own day, super set three different exercises at three different rep ranges to stress the muscle fibers at different intensities and for maximal recruitment.

BONUS Tip: Don't overtrain your arms by doing them every workout.

Less if often with your workouts. Don't underestimate the stimulation your arms get by focusing on your major muscle groups and big exercises.

Thanks Vinny D!

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