Use This 10 Minute Arm Finisher Twice Per Week To Supercharge Your Bicep and Tricep Gains
It’s commonplace to hear coaches claim that direct arm training isn’t necessary, as long as you’re including (and progressing) the big compound upper body movements that recruit the biceps and triceps. However, that doesn’t sound very fun, does it? And fun aside, depending on your genetics, training history and exercise preference, you may simply need to give those guns some extra attention to see the growth you’re looking for.
This trip to the arm farm only takes 10 minutes, and it is designed to be tacked on to your usual workouts, twice per week, adding a big hit of additional bi and tri volume. This protocol provides massive amounts of both direct and indirect arm stimulus by using maximum effort sets, pushing you close to failure.
Simply set a countdown timer and work your way through as many (high quality) reps as possible of the following four move circuit, controlling your tempo and keeping the reps strict throughout. Record how many reps you achieve for each movement and attempt to beat this total each time, ensuring progressive overload. Once you achieve 20% more reps on a movement, up the weights in the next session to keep seeing gains.
1.Max reps chin-ups
Grab a pull-up bar with your palms facing your body. Lift your feet from the ground and hang freely. Pull yourself up by flexing your elbows and pulling your shoulder blades down and back. Think of bringing driving your elbows into your pockets. When your chin passes the bar, pause before lowering slowly to the starting position. Really focus in on squeezing your biceps here.
2.Max reps tricep extension
Lay flat on a bench or the floor with a pair of dumbbells locked out overhead. Bend at the elbows, slowly lowering the bells towards your head, while keeping your upper arms locked in place. Stop just short of the bells touching the floor before extending back up explosively. Repeat.
3.Max reps bicep curl
Stand tall holding your dumbbells at your sides. With minimal momentum and keeping your upper arms tight to your body, curl one dumbbells upwards, turning your palm inwards, until your pinky finger is near your shoulders. Squeeze here and reverse the movement under control. Repeat on the over arm and alternate back and forth until you reach failure.
4.Max reps close grip push-ups (or dips)
Drop into a plank position, with your core tight and hands almost touching, keeping your elbows close to your body lower your chest to the floor. Push back up explosively, quickly repeat. If you can perform more than 20 high quality reps, perform dips instead.
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