S
saudades
Guest
How do you train your weakest bodypart? Here is what one guy at PM did for his arms:
Originally posted by TooPowerful4u at PM
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Phase 1 : the mind muscle connection.
First off, i did niglect them, but i still did not know how to train them. First thing i did was DROP THE WEIGHT. I went with isolation movements, slow and controlled, high reps, and learned to FEEL the muscle working. Previously i had a hard time FEELING it working and would get a lot of tendon/joint pain when training bi's and tri's. I did this for about 2 months, until i felt i was very connected with the muscle and could contract it in the way i felt i needed to without the use of assisting muscle groups.
Phase 2 : Practicing Heavier Movements and learning my mechanics
I do not believe there is one RIGHT WAY or PROPER form when doing alot of exercises. Everyones body is different. After i had used all the isolation movements (cables, concentration curls, pressdowns, etc..) to build the mind muscle connection, i learned to feel the muscle working through my heavier movements. Went to barbell curls, dips, skull crushers, french presses, DB french presses, preacher curls, etc... and learned which form felt best for MY body and how i felt the muscle optimally worked. I still stayed light, but learned to use these key movements, as they place the most stress on the muscles and handle the heaviest workload. A few examples for MYSELF is
Barbell curls : I keep my elbows way back and almost turn my wrists backwards at the bottom. I start the movement like a drag curl and slowly move the elbows foward until they are right by my sides and then continue the curl. I also take a slightly wider than shoulder width grip and be sure to keep it in my palms by my thumb, but more gripped in my fingers towards the outside of my hands. This is how it feels best for ME. Skullcrushers: throughout the movement i actually keep the weight my my palms and keep my wrists BACKWARDS (i can open my hands at any point throughout the set and the weight will not slip out). Rolling the bar slightly as i perform the concentric part of the movment gives me a MUCH more powerful contraction.
Phase 3: NOW, upping the weight.
After i had gone through the first 2 phases, which probably took me 3 full months (and i did experience growth throughout those phases), then did i start going HEAVIER. This was only after i felt i had mastered the mind muscle connection and using each exercise properly. This was probably the beginning of my diet.... so DURING my diet for my shows in the last 3 months i have gained an inch on my arms (and this is with them LEANING OUT, so it was probably more if you count the bodyfat i stripped). This is the point where all my growth came from.
It was a long drawn out process, but it was necessary and i am much better for it. I KNOW now, that they will continue to grow and i plan to add at least another inch within the next year and hit the stage with 19+ (real measurement) arms. From there, its just up and up. Give this a try if arms are a problem area for you, and im pretty sure you will see improvement. Just do not rush the process, be patient, and you will be happy you did.
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This seems spot on to me. I'm going to try this with my chest.
Originally posted by TooPowerful4u at PM
-----------------------------------------------
Phase 1 : the mind muscle connection.
First off, i did niglect them, but i still did not know how to train them. First thing i did was DROP THE WEIGHT. I went with isolation movements, slow and controlled, high reps, and learned to FEEL the muscle working. Previously i had a hard time FEELING it working and would get a lot of tendon/joint pain when training bi's and tri's. I did this for about 2 months, until i felt i was very connected with the muscle and could contract it in the way i felt i needed to without the use of assisting muscle groups.
Phase 2 : Practicing Heavier Movements and learning my mechanics
I do not believe there is one RIGHT WAY or PROPER form when doing alot of exercises. Everyones body is different. After i had used all the isolation movements (cables, concentration curls, pressdowns, etc..) to build the mind muscle connection, i learned to feel the muscle working through my heavier movements. Went to barbell curls, dips, skull crushers, french presses, DB french presses, preacher curls, etc... and learned which form felt best for MY body and how i felt the muscle optimally worked. I still stayed light, but learned to use these key movements, as they place the most stress on the muscles and handle the heaviest workload. A few examples for MYSELF is
Barbell curls : I keep my elbows way back and almost turn my wrists backwards at the bottom. I start the movement like a drag curl and slowly move the elbows foward until they are right by my sides and then continue the curl. I also take a slightly wider than shoulder width grip and be sure to keep it in my palms by my thumb, but more gripped in my fingers towards the outside of my hands. This is how it feels best for ME. Skullcrushers: throughout the movement i actually keep the weight my my palms and keep my wrists BACKWARDS (i can open my hands at any point throughout the set and the weight will not slip out). Rolling the bar slightly as i perform the concentric part of the movment gives me a MUCH more powerful contraction.
Phase 3: NOW, upping the weight.
After i had gone through the first 2 phases, which probably took me 3 full months (and i did experience growth throughout those phases), then did i start going HEAVIER. This was only after i felt i had mastered the mind muscle connection and using each exercise properly. This was probably the beginning of my diet.... so DURING my diet for my shows in the last 3 months i have gained an inch on my arms (and this is with them LEANING OUT, so it was probably more if you count the bodyfat i stripped). This is the point where all my growth came from.
It was a long drawn out process, but it was necessary and i am much better for it. I KNOW now, that they will continue to grow and i plan to add at least another inch within the next year and hit the stage with 19+ (real measurement) arms. From there, its just up and up. Give this a try if arms are a problem area for you, and im pretty sure you will see improvement. Just do not rush the process, be patient, and you will be happy you did.
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This seems spot on to me. I'm going to try this with my chest.
