Biceps and triceps supersets, in which you alternate biceps and triceps exercises without rest, work really well. A good, basic superset for arms is the barbell curl alternated with the cable triceps pressdown. Take the barbell to the cable machine, that way you eliminate any rest between sets. This really helps to maximise the blood flow into your arms. A lot of bodybuilders have built great arms doing this kind of superset.
Best In Workout:
Because you are so much stronger during this move and because it is a bent-over move that taxes the lower back to a great extent, perform this early in your training.
Sets & Reps:
Perform 4 sets with 6-12 reps
Standing with your feet shoulder-width apart, grasp a barbell with an underhand, shoulder-width grip. A firm solid, foundation will help you get the most out of the row. The reverse grip will automatically allow you to be stronger (than the overhand-grip version) because you are engaging your biceps.
Keeping your knees slightly bent, lean forward at your waist until your torso is roughly parallel with the floor. You want to have a little “give” in your knees throughout the set. Slightly opening and closing the angle of your knees will allow a follow-through movement on each rep while also alleviating your lower back from undue stress.
The barbell should hang straight down and very close to the front of your shins. Without raising your upper body, pull the barbell up toward your lower abdomen, bringing your elbows high and ubove the level of your back. You can actually drag the bar up the quads to your lower abs. By dragging the bar, you are sure to fully engage those lower-lat fibres with better accuracy because it will keep your arms in line with the sides of your body.
At The Top:
Hold the bar in the peak-contracted position for a brief count then slowly lower the along the same path. When the bar is near your abdomen, your elbows should actually be behind the plane of your back. It is at that point that you can squeeze your lower lats with incredible intensity. Try holding that point for up to 2 seconds before lowering the bar to full-arm extension.
1) Perform an equal number of exercises with the same relative intensity between opposing muscle groups (eg, back and chest, hamstrings and quads, biceps and triceps). If you already have a deficit, try to do more sets on the weaker/disregarded bodyaprt until you have achieved better balance. Then train bodyparts equally.
2) To bring your training into balance, focus on isolation (single-joint) exercises while also modifying the compound movements that target the various muscle groups. For example some exercises, such as the squat and leg press, are generally regarded as quadriceps moves, even though they absolutely involve the hamstrings and glutes. However, by altering foot placement (wider, higher on platforms etc.) you can shift the emphasis to the less involved hamstrings.
3) If you have an existing deficit between opposing muscle groups, spend some extra time stretching the stronger muscle group and strengthening the weaker one.
4) If you find a specific bodypart to be particularly stubborn at responding to an adequate training stimulus, consider adding an extra day (or two) specifically dedicated to working the stubborn bodypart until it catches on.
Biceps, with emphasis on the longer (outer) head or “peak”.
Best In Workout:
You can placed the frag curl anywhere in your training repertoire, just as long as you precede or follow it woth moves that hit the short, inner head as well as your forearms.
Sets & Reps:
Perform 3-4 sets with 12-15 reps
It’s A Drag:
Stand holding a bar in front of your upper thighs, with your chest up, shoulders back and eyes focused forward. Begin the move by pulling your elbows back as you raise the bar toward your upper abs/lower chest. With the drag curl, you are forced to eliminate as much deltoid involvement as possible. This means you want to keep your elbows back and pull your elbows behind you as you drag the bar up your abdomen., which is why the range of motion is so limited.
Range Of Motion:
The bar should not come any higher than your upper abs. If it does, it means you are allowing your elbows to travel too far forward., engaging more delts than desired. Make sure those elbows move backward not forward.
No Balance Required:
Because you are using the Smith-machine, you do not have to worry about balancing the bar. Therefore, you can probably lift more weight than you would typically lift with the free-weight version. Do not be afraid to overload the muscles.
I know a strong grip is needed in all pulling exercises, so when is it a good idea to use straps?
This comes down to preference. Straps are not great if strength is your main goal because it is just extra help you are giving to your lifts so you do not get a true indicator of total strength. Straps will take away from your forearm and biceps strength, which is crucial on so many lifts. If you ever want to enter a raw lifting competition and you have done all your training with straps, you will be in for a surprise. You should train to mimic how you might compete, which is strapless. On the other hand, straps are fine for strict bodybuilding purposes, in that getting a few more reps on certain lifts can help you target muscles beyond failure, which is want you want. So again, it depends on your goals. If pure strength is your goal, then it is advisable to stay away from them. If you are looking to bring up bodyparts like your back, then occasional use is fine. Just do not become too reliant on straps.