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Want Bigger Arms? Sure you do! - Train with Bands!
I made an attempt to dedicate this morning to some reading but ended up getting lost in the depths of youtube watching everything from 50 tyson videos (You need to see this) to clips of the world’s strongest kid. Don’t judge me, we all do it. After realizing an unproductive hour had gone by I got up off my ass and made it to my gym, for some activation/stretching drills.
50 tyson video - Try not to laugh.
50 tyson video - Try not to laugh.
15 minutes of forced stretching is no fun especially after doing a lower body intensive workout the night before so, I decided to treat myself. Some people treat themselves to some sweets or extra carbs, I treat myself with an arm day!
Last week, I remembered reading an article by Dave Tate on the Band Man, Dick Hartzell. It covered the incredible benefits of training with bands and had a sample arm workout that could, in 4 -6 weeks, add an inch to your pipes. Anything Dave Tate says, I usually shut up and follow. So I dropped the usual barbell curls and skull crushers for this short but intense arm-blasting workout.
With a medium sized band, I worked both biceps and triceps in 2 supersets. The first was band hammer curls with tricep pushdowns and the second was band palm up curls with overhead tricep extensions. By the time I was done, I had a crazy pump and my veins were popping like a junkie after their first relapse out of rehab.
Before you start, you need to find one good overhead anchor point for the tricep pushdowns and the overhead tricep extensions. A pull up bar will work perfect. For the curls, your feet in a shoulder width stance will work as a great anchor point.
The Workout
Perform each exercise with fluid motions and go immediately to the next exercise in the superset before taking your rest. Rest 1 min before repeating. I recommend an active recovery rest, planks worked awesome for me.
Remember that although you are performing each rep with a fast and fluid motion you want to contract all your muscles so your body stays rigid. You will quickly realize how much muscle recruitment working with bands requires.
I performed both supersets for 3 sets. Try 2-3 sets.
1a.) Band Hammer curls x 20
Grab the bands in a neutral grip and perform full motion reps. Full motion means all the way down to your lap and all the way up to about your shoulders. Be sure to move from the elbow and not let the elbows move backwards.
1b.) Tricep Extensions x 20
When performing this exercise make sure to squeeze your ass and abs in order to stay in full control. Lock the arms out completely at the bottom of the movement.
2a.) Band Palm Up Curls x 20
This time, the grip will be holding the band with your palms facing up. Again complete a full range motion while squeezing your butt tight.
2b.) Tricep Overhead Extension x 20
Perform the tricep extensions in a split stance making sure to keep the abs contracted. This is one movement that can get out of control if you don’t keep your entire body contracted.
This is an opportunity for you to try an effective training style and get a real pump. Don’t be afraid to step out of your comfort zone and try something new. You have been doing dumbbell curls for the last 5 years, one workout is not going to take you away from them.
Not only do bands require an intense amount of muscle recruitment, it will allow you to hit full muscle fatigue. You have to continually look for different ways of adding resistance in order to improve. Here is one to help you take it to that next level.
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