Tag Archives: free stuff
Arm training, everyone loves it.
A good strong arm pump that leaves you almost unable to lift your keys to the lock in your door is a most welcome thing by many.
Sadly it’s something I rarely do, hence why I admittedly have pitiful arms, oh well, life goes on.
That being said, from working with plenty of people who do value arm training, here are two protocols that you’ll find rather useful.
Protocol 1 – 150 rep drop.
Choose a load that is manageable, or grab a resistance band as you can literally adjust in a second if you’ve gone a tad too hard.
Perform 50 reps, rest 15 seconds
Perforce 40 reps, rest 15 seconds
Perform 30 reps, rest 15 seconds
Perform 20 reps, rest 15 seconds
Perform 10 reps, enjoy the pump, rest 2min and then repeat for the antagonist you didn’t do.
^^ This also works well on postural muscles, things such as revise flies, back extensions, calf raises, lateral raises, to be fair it works on quite a lot either as a finisher or a warm up.
Protocol 2 – 15-5 repeats
Do a set of 15 reps, rest 15 seconds
Do a set of 5 reps, rest 5 seconds
Keep repeating until you can no longer perform reps with good form or lose the MMC (mind muscle connection)
Choosing perhaps 1-2 movements per muscle groups ill be sufficient for the above.
If general physical fitness is your goal then you’ll like this.
W/U – Antagonist to your main lift
A1 – Main lift
C/D – Movement Flow
Yep, just three things to do.
You can have a super set of A1/A2 if you like as that also works well.
Here is a little example based on something I did recently with the above.
W/U – Kettlebell Clean & Press – 3-5 reps, 10min
A1 – Deadlift x 5,5,5,5,5,3,3,3,2,2, 20min
C/D – Sandbag Carry & Lizard Crawl (10-20m each), 10min
^^ I tend to stretch or do corrective work while listening to a podcast/watching a seminar in dead time.
You might be wandering what this is all about: 5,5,5,5,5,3,3,3,2,2.
Put simply it is working up to a heavy double with a wavy loading scheme, here is how mine looked doing double overhand sumo DL the other day.
All in KG – 100,130,110,140,120,150,130,160,140,170
Rest was not timed just enough to feel ready and change the plates around.
The W/U & C/D served as extra volume and covered the rest of the body movement wise.
You could run the above 3-5 days per week, I’d go for 3 starting out because you’re training full body each session when you look at it.
The main lift will have a top set of 5-3-2 so pick some lifts you want to improve on, oh and you can keep it the same each time if you wish, I plan on having DL be the main lift each time due to a knee injury and inability to squat without pain.
Try to have some fun with your training, you’l find it’s easier to stay consistent that way.