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"BUILD BETTER ARMS"

"BUILD BETTER ARMS"

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"I see kids in the gym bench pressing EVERY day, eating poor diets, all with no real knowledge or path to follow or anyone to help them along the way. This is how I started off. I didn’t know anything about working out, diet, supplementation, etc. This is how EVERYONE starts out. [Read more]
"I see kids in the gym bench pressing EVERY day, eating poor diets, all with no real knowledge or path to follow or anyone to help them along the way. This is how I started off. I didn’t know anything about working out, diet, supplementation, etc. This is how EVERYONE starts out. [Read more]

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02/10/2015

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MYWORKOUT

By Brandan Fokken

Build
Arms
I
see kids in the gym bench pressing EVERY day, eating poor diets, all with no real knowledge or path to follow or anyone to help them along the way. This is how I started off. I didn’t know anything about working out, diet, supplementation, etc. This is how EVERYONE starts out. I began doing exactly what I see kids doing today; I bench pressed every day, ate a poor diet, and had no real direction on what to do to improve myself. I wasn’t getting the results I wanted, so I took things into my own hands and I began to educate myself. I started reading magazines and started to follow some of the workouts I saw in them. I soon started seeing results and immediately became hooked on lifting weights and haven’t stopped since. Today, as a personal trainer and a national level physique competitor, I have to always be on the top of my game. The principals demonstrated in this workout article follow what I would do during on- and off-season to develop my arms and ready myself for the national stage. This workout is good for anyone wanting to add arm size or develop the size they already have by following the workout set and rep patterns for both on- and off-season. Good luck!

Better

STANDING ROPE PULL DOWNS: Start with elbows firm at your sides and slowly pull the rope down and apart. Be sure to go all the way down and squeeze at the bottom. During off-season, you can take the weight up with each set and usually do 4 to 5 working sets with a rep range of 6 to 10. Closer to competing, keep the weight range about the same and take your reps up to 15 to 20 reps per set for about 4 to 5 sets. Brandan says: I like to do a lot of cable work in regards to training my triceps. I feel that I can get a better squeeze than using free weights and it really helps bring out the shape and definition leading to a show. STANDING BAR CURLS: Start with elbows and arms down at sides, making sure feet are set, back is straight and your body is in alignment. By doing this you risk less injury and will have better form. Slowly curl up and squeeze at the top and repeat. Off-season, do 4 to 5 sets with weight going up with each set; on-season do 4 to 5 sets of 15 to 20 reps. Brandan says: I feel that out of the two, my biceps are my weaker point. I will change my workouts and sometimes do all biceps and then go to triceps. For variation I will go back and forth and keep a pump going and my intensity up. This is usually how I train going into a competition.
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Photography by Daniel Hanson, HansonImage.com

STANDING DUMBBELL CURLS: Plant your
feet, making sure you are properly aligned and your back is straight. Start with arms to your sides. Curl up and perform a slight twist at the top to really squeeze and push as much blood into the muscle as you can. You are basically trying to break down and tear your muscle fibers, so when they repair, they grow back bigger and stronger. This extra squeeze and concentration on the end of the rep will help ensure you get the most out of the exercise. In both on- and off-season, do 3 to 5 working sets with a rep range of 10 to 15. Brandan says: I have always loved to do dumbbell curls. I will usually start a bicep workout with this exercise and either do two arms or single-arm curls.

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SEATED BEHIND-THE-HEAD SINGLE ARM PRESSES: Keeping one hand down and off to the side, lift the weight behind your head and slowly let the weight go down. Try to keep your elbow pointed upwards as much as possible and keep your shoulder from moving. Take the weight straight up and squeeze, back down and repeat. On- or off-season, do 10 to 15 reps and stick with about the same weight through the exercise for about 3 to 4 sets. Brandan says: I don’t do a lot of free weights for triceps, but when I do, I will do them in the beginning of my workout. This ensures I have the energy and strength to do the exercise with proper form and execute it without much risk for injury. I don’t feel that I get the same squeeze out of these types of exercises, but I do get a great pump out of them, so I incorporate them into my workouts.

STANDING HAMMER DUMBBELL CURLS:
Grab the weights as if you are grabbing a hammer. Keep elbows close to your body, back straight, head forward, feet planted, and curl the weight straight up with a squeeze at the top and then back down, repeat. You can vary between two arms and one arm, depending how you’re feeling the weights. In off-season, you can go heavier and take the weight up with each set. On-season, stay with the same weight. For both, do 3 to 4 sets of 12 to 20 reps per set. Brandan says: With your bis and tris, you have two heads to each muscle. You want to adequately hit each head of the muscle for symmetry and balance. I like to use hammer curls to hit the outside head of my bicep.
MARCH 2012

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STANDING SINGLE-ARM PULLEY PULL-DOWNS: Keep elbows at your sides and align your body to the machine. Use a reverse grip (palm up) on the handle and pull down slowly. When you get to the bottom, squeeze and then take the weight back up about twice as fast as you do down, repeat. Do 4 to 5 sets of 15 to 20 reps per set for both on- and off-season workouts. Brandan says: I like to use a lot of cables in my triceps exercises. I feel that you should hit both heads and from different angles, so try to switch up your exercises weekly.

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A

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B
BENCH DIPS: Start off with your feet on a chair or bench in front of you with your hands behind you on the bench. Push yourself up with a squeeze and then back down, repeat. Be sure to keep your elbows pointed straight back behind you for the duration of the set. For both onand off-season, do 3 to 5 sets with reps ranging from 20 to 30. Brandan says: I’ve always liked doing dips and feel that I get a great pump out of them. I usually do these at the end of a workout and burn out on them. For extra resistance you can put weights in your lap.

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SEATED MACHINE CURLS: (Not Pictured) For this exercise, select your weight and seat settings. Plant your feet and make sure your body is aligned the rest of the way up. Start with arms to your sides and curl up slowly. In both on- and off-season, do 4 to 5 sets of 12 to 20 reps per set. Brandan says: I don’t use a lot of machines in my workouts until the end of the workout. I do this because I like how I feel using free weights and feel I get a better range of motion with them. I switch to machines towards the end because I can push out more reps, and the machine will keep me in proper form even when I am fatigued. MS&F

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