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How I Built 18" Arms Naturally
- Use various grips and target long head and brachialis. Overhand and underhand to target tricep heads.
- Use various rep ranges, loads, and tempos.
- Focus on compound lifts – pull-ups, rows, bench press, dips. 4-6 sets
- Secondary focus on isolation movement including: pressdowns, kickbacks (cable, band, and DB), skullcrushers (particularly like doing them with kettlebells), tricep pushups, incline curls, incline hammer curls, spider curls, reverse curls. 3-4 sets.
- Target the long head of the bicep with hammer curls and reverse curls.
- Target the short head of the bicep with standard curls and curls with rotation. Train them at different starting lengths (elbows in front with preacher/spider curls, and elbows behind with incline curls).
- Train triceps at different starting lengths (eg. kickbacks = shortest, pressdowns = middle, overhead extensions = longest).
- Triceps are larger and comprised of three heads. Perform more triceps exercises than biceps.
- Superset biceps and triceps exercises. Also use drop-sets to increase time under tension.
- Train back and chest (followed by arms exercises) 2-3 times per week.
- Focus mostly on full range of motion with occasional partials.
- Nutrition: Protein 1g/lb of bodyweight. Caloric surplus 16-18xbodyweight. Occasional use of pre-workout with creatine and nitric oxide boosters. Glutamine 10g nightly. Magnesium (200-400mg) and zinc (15mg) nightly.
- Lifestyle: Sleep 6-9hrs, meditate, stretching, and foam rolling/massage.
Personal Trainer in Toronto
Eric Astrauskas, Spec. Hons. B.A.(Kinesiology), P.T.S.
Hours: M-F 6am-8pm, Sat+Sun 8am-12pm