Q: I have learned an incredible amount from your X Arms e-book. My question has to do with emphasizing the biceps heads. You suggest total focus on one head at each workout. Instead, I want to use two sets in each position of flexion, with each set focusing on a different head. For example, for the first exercise (midrange), I’ll do one set of close-grip preacher curls for the outer biceps heads; then follow with one set of wide-grip dumbbell curls for the inner heads. I’ll do that for the stretch-position exercise and the contracted position exercise, using the specific movements in your e-book, one set for each head in each position. I plan to use that biceps routine every arm workout. I’ll use the same two-sets-for-each-position idea for triceps too. What do you think?
A: Let’s see, two sets in each of the three positions of flexion, one set for inner-head emphasis, the second for outer-head emphasis. Interesting. That’s a different strategy from what we outline in X-traordinary Arms, which is to focus on one head of the biceps at one workout, then focus on the other head at the next to build awesome arms.
That doesn’t mean your way is wrong—there’s more than one way to put eye-popping size on the bi’s. In fact, we think emphasizing both heads with a set in each position is a very good idea; however, with our way you get variety—you alternate two different arm workouts. Ah, but you can do that with your method too for faster results…
We suggest you start with the outer-head move for each position at one workout, then at the next workout flip-flop and start with inner-head exercises. A simple example is, at your first biceps workout, start with one set of close-grip preacher curls for outer head emphasis, then do one set of wide-grip dumbbell curls for the inner heads…
Workout 1, biceps midrange position
Close-grip preacher curls (outer head), 1 x 9
Wide-grip dumbbell curls (inner head), 1 x 9
At your next workout, reverse the order: Start with wide-grip dumbbell curls for inner-head emphasis, and follow with a set of close-grip preachers for the outer head. Do that for the stretch-position exercises and the contracted-position exercises as well (six sets total for biceps).
Workout 2, biceps midrange position
Wide-grip dumbbell curls (inner head), 1 x 9
Close-grip preacher curls (outer head), 1 x 9
The key to the wide-grip dumbbell curls for awesome arms is to keep your lower arms angled slightly outward to focus more stress onto the inner heads, like this…
You could use a barbell, but we suggest dumbbells to reduce wrist and elbow strain. Some trainees find that a barbell forces their wrists and elbows into an unnatural position with the hands locked into place. Dumbbells allow more freedom of movement. Either way, the hands should be just outside shoulder width—only slightly wider.
For triceps, you can use close-grip bench presses for outer-head emphasis (mass on that head builds wider-looking arms when they are viewed head-on from the front—see Jonathan’s pic below). Follow with one set of lying triceps extensions for the triceps’ long head, the section with the most mass potential (sweep). At your next triceps workout, reverse the order—extensions first, close-grip benches second. Use the same flip-flop strategy for the triceps stretch- and contracted-position exercises.
Whether you use our way—emphasizing one area, or head, at each workout—or your way, which is doing one set for each head in all three positions, you should get awesome arms with incredible eye-popping size quickly. Either way, you specialize for size. In case you don’t think this 3D POF training style is effective (or you just need some motivation), check out this pic of Jonathan’s arms from straight on—talk about impressive width (from the X-traordinary Arms e-book)…
Let us know how it goes—and grows. New sleeve-stretching mass should be yours in no time.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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