Arm-Building Tips for Hardgainers : Based on the in-the-trenches experiences of the four athletes featured, heres a roundup of what builds sleeve-busting bis and tris. 1. Train arms on a separate day, not after training a larger bodypart. That way theyre fresh and ready to push some heavy weights. 2. Back off the weight occasionally. Try taking 10% off your working weight, slowing down the reps and working for the pump. Keep the reps within 8-15. 3. Focus on building a stronger mind-muscle connection. With less weight, focus on feeling the burn, not counting reps. 4. Every rep should be a quality rep. That means controlling it on the way up, pausing and squeezing the muscle briefly at the top, and lowering in a slow and controlled manner to emphasize the negative. 5. Use a variety of exercises that hit the biceps and triceps from different angles. 6. Consider training arms more frequently than other bodyparts for a period. 7. Use high-intensity techniques such as forced reps, drop sets and negatives. 8. Dont get locked into a particular routine. Experiment with exercises, rep ranges, rest periods and other training variables. What works for someone else may or may not work for you. Try new approaches to spur growth.
Posted on: Mon, 07 Jul 2014 08:40:23 +0000
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