Arm Training Workout
The double split
includes training one body part heavy in the morning and doing an
intensity workout for another in the evening. After three days,
reverse the order so that all the muscle groups get one heavy and one
intensity workout over a six-day period. This cycle not only builds
mass, but etches deeper muscularity into the muscles.
Among the guidelines
follow for intensity arm-training workouts are :
Forget about using
heavy weights. The biceps is a small muscle, and going heavy invites
bringing the lower back and shoulders into the movement. Focus on
the sensation and really concentrate.
Start off with a
superset of triceps and biceps exercises. you may combine any two
exercises using free weights, machines or cables with the various
techniques to make any one of a thousand such combinations. Don't be
afraid to experiment, but if you don't feel the muscular sensation
you're looking for, change the techniques or exercises. Some
intensity techniques work better with some muscle groups than
tri-sets, partial reps, descending sets, rest-pause, even cheating.
Use them all in the arm workout, one after another. Target the weak
counting reps - they don't matter. Go for the pain - go for the mind
By going intense
right from the start, you'll get that elusive pump very quickly.
Work your arms hard and you'll get the workout completed fast.
Never rest between
sets. Alternately stretch the biceps and the triceps, one arm at a
time. The muscles are either in a state of contraction or are being
This is a hard
workout to do - let alone repeat - because it requires far more
mental intensity. Be a tiger when you hit the gym!
Feel the pleasure
of the pain and let the pump determine the quality of your workout.
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