Arming Yourself for Battle !

Time for another training article and this time its about everybody's favourite body part to train... ARMS!

Arms training is split up into 2 major parts : Bis and Tris. Forearms don't really need to be trained regularly.
It's important to understand that everybody responds differently to different types of training, but what I have found is that to add inches to your guns it's best to train with a variety of rep ranges, and incorporate many supersets, drop sets, and negative reps. What follows is my ideal arms training routine :

Biceps:

• Warm up : Light alternating DB curls (15 reps)(2 sets)
• Preacher Curl (8-10 reps) ( 4 sets - increasing weight each set, you should be near fail after about 8 reps on your last set)
• Seated Alternating Dumbell Curls Dropset (6 reps then drop, 8 reps then drop, then 10 reps) (3 sets)
• Cable Curls (12 reps) superset with bicep pullups (underhand) till fail (3 sets)
• CableCurl Dropset ( Pick 5 weights, start with heaviest, curl till fail, then drop )

With all biceps exercises its important to focus heavily on the negative portion of the rep, and make sure that you aren't using momentum to swing heavy weights - Rather go lighter and properly isolate your biceps!

Triceps:

• Cable Pushdown (30 reps )(20 reps) (10 reps) (5 reps). Increasing weight. Use a weight that you fail with at the end of each set. Rest 1 minute between sets.
• Close grip bench press (8-12 reps) (4 sets), increase weight
• Skullcrushers ( 10 reps) (4 sets) Use the same weight for all the sets- Go heavy !
• Dips ( 4 sets till fail)
• Dumbell kickbacks (3 Sets) Squeeze at the peak of the movement

The important thing to remember when training tris is to squeeze ! You want to get as much blood into ur tris as possible so ensure that you can really feel your triceps working.