Arm Training For Athletes
Somewhere along the line Mike Boyle and crew convinced everyone, whether they said it or not... that arms are non-functional muscles.
Want to press more?
Triceps.
Want to chin more?
Biceps.
While it's not always the case it might be.
I've wanted a 1 ARM CHIN-UP since 2013, maybe earlier but that was when I first conceived that it could be possible. I fell too far into the dogma of "bodyweight training" without getting into bodyweight curls. Without repetition method.
I never made it. I always got injured.
Always the biceps.
When 15 years olds play against 12-year-olds in rugby league the 12-year-old's get hurt.
I had 12-year-old biceps and 15-year-old lats!
Would you call an arm-wrestler a wimp?
Maybe not. Arm wrestling is called arm wrestling because it's a form of wrestling. You know who else you don't want to mess with when they have strong arms? Wrestlers -> Judo, BJJ, Rugby League.
See 'tis all one chain here with the biceps and the pecs locking in and the triceps and the back pushing out.
Strength is strength.
It's common to see arm-wrestlers hitting one-arm chin-ups or 80kg weighted lock-off chin-ups for repetitions. Strong arms = winning options.
Of course, I'm not saying the strongest arms win. The strongest athletes don't even win but being weak and slow is an advantage only in tasks I have little interest in.
Positions First
Many of the best lifters of all time will have their joints replaced / arthritis etc.
Part of the solution is great range of motion.
Charles Poliquin's biggest message the last time I saw him LIVE was about range, and positions. I've heard it was one of his biggest regrets, not respecting it enough early enough.
Straight Elbows
Can you straighten the elbows?
If not, why not?
The joint may take years to remodel if it's been locked bent for a long time. If it's deformed with the well-established bone it may never return to full ability. But with load, it may.
Getting started...
Initially, it may require very little load to create gains/pain in the end range. The easiest way to straighten the elbow in this was is on a preacher curl or incline bench.
Perform full range of motion reps to create a pump then hold the bottom position or perform reps in the bottom 1/4 of the range.
Progressing to where there is tension at the shoulder as well as the elbow is something that comes along later. If the elbow does straighten in the preacher then you can be very confident it can straighten on ring dips and incline curls when the biceps have been lengthened.
Bend Elbows
Many people say that they can't bend their arms because their biceps are too big. Most that's not the case. The muscles can be squashed like the calves and hamstrings. Many weightlifters with massive legs can still sit on their heels.
Extended JM Press - lower the weight towards the neck, somewhere between a skull crusher and a bench press.
French Presses - these will pull on the triceps from the shoulders and lats more with less emphasis on the elbows.
The Missed Point
>We need to train the full strength curve.
This means inner range, mid-range, outer range, and outer range under stretch.
Looking at this list of movements it's easy to miss the magnitude of this.
Very few coaches understand what I've just explained.
Most rehab specialists have no concept of this.
Most strength programs don't consider this.
Anabolic movements
These movements create a 2 joint/fascial stretch. The extra tension is created by passive tension that stops us at end ranges. The body protecting itself against being broken increases recruitment and muscle damage. Damage = growth stimulus. Having the right hormonal and nutritional foundation determines if the hypertrophy potential is realized. Lower reps work relative to neural movements.
Neural movements
These movements have less fascial tension. This makes them less impactful for hypertrophy. The gains, therefore, are from motor learning. Motor learning requires repetitions. When it's less about structural adaptation than it's software which means REPS.
GROWTH > Recruit Muscle + Fatigue Muscle + adapt.
3 hand positions - pronated, neutral, supinated
3 grip thicknesses
Biceps -> Inner and outer.
Brachialis ->
Triceps -> Upper and lower.
For biceps:
Inner range
- Spider Curls
- Top position single/double arm chin-ups
Mid-range
- Standing Curls
- Upright Seated Curls
Outer range
- DB French Press
- Cable French Press
For Triceps:
Inner range
- Barbell triceps kickbacks
- Tricep push-downs
Mid-range
- JM Press
- Close Grip Bench Press
- Lying tricep extensions
Outer range
- DB French Press
- Cable French Press
For Brachialis:
- Reverse Curls
For Brachioradialis:
- Hammer Curls
Putting It Together
Generally, the flexors (biceps) will tolerate super-heavy eccentrics and inner range isometrics.
Extensors (triceps) have more stretch reflexes (triceps and quads have thick tendons) and will do well with bottom 1/4 reps and slow eccentrics.
4-6 movements. 3-5 work sets increasing weight of each set.
Post fatigue with isometrics / drop sets / partials / pauses in the stretched position.
Full stretch movements come later in the session.
A series for muscle recruitment.
B series for stretch
C series for growth
If you have a tendency for sore joints add the full stretch work later in the session.
A1. Standing Curls + Chains
A2. Tricep Pushdowns
B1. Incline Curls
B2. French Press
C1. Preacher Curls
C2. Lying Tricep Extensions
Ideal volume and frequency.
Accumulation
4-6 movements per session.
10-20 sets per session.
Twice a week.
You can divide into smaller more frequent sessions and get great results.
Just keep the volume similar with 20-40 sets per week.
Intensification
2-4 movements per session.
20-30 sets per session.
Twice a week.
You can divide into smaller more frequent sessions and get great results.
Just keep the volume similar with 40-60 sets per week.
Forearms
Strong grip changes everything.
The interface of the body with the external world is through the hand.
Small range of motion + Low neural cost = Higher Reps and Volume.
Can be trained daily.
Can also be trained heavy in the 1-10 rep range.
Stronger forearms are the foundation for stronger arms and lats.
Neutral - Leveraged Hammer Curls.
Extension - Pause at the top.
Flexion - False grip holds.
Crushing - COC,
Odd gips - Rolling thunder,
A Few More Ideas And Motivators Post Exhaustion
Advanced Tricep Development
Dips + Sets of 12 - 1 & 1/4 Reps French Press
Lying 1 & 1/4 Triceps
Short Head Biceps
Legends of Arms
Poliquin -
Mountain Dog -
Made with Bullet