Arm Moves – The Barbell

The bar is the most simple, yet effective & versatile piece of equipment in the gym. It should be your best friend. But not enough people know how to approach the bar with confidence & the ability to change things up beyond a dull & growth-limiting routine.   Think you know all about the bar?…

Changing Your Grip – For Better Growth

Working on changing up your grip means you’re changing the angles that your arms use to complete any particular exercise. This is a great way to help hone both parts of your biceps to a far greater degree.   The barbell curl is a muscle [bicep] building staple, no question. But you can get even…

HIIT Arm Workout – 50 Min Circuit

This circuit is a killer. It will need every ounce of effort from your arms. But pays out with bigger, leaner results. Duration: 50 Minutes Equipment: Barbell, EZ Barbell, Cable Machine Rest for 10 seconds between sets & 30 seconds between moves.   Break for two minutes after sets for the finisher pushdowns. If you…

Wrist Extension – Barbell

Olympic bar wrist extension – 3 sets of 20   This subtle move isn’t one for the show-off per-se, but don’t skip it. It targets the extensor muscles to minimise wrist & elbow injury risk during other moves. It’ll also build a lot of supporting strength meaning you can lift bigger/heavier for better gains.  …

Plyometric Curl – Barbell

Plyometric curl – 5 sets of 5 reps   Sometimes the line between fine & defined can comes down to a simple change. This time it’s to do with pace. The explosive movement involved in plyometric curls fires up your fast twitch muscle fibre. That means triggering more muscle growth than your normal steady-paced reps….

EZ reverse preacher curl – EZ Barbell

EZ reverse preacher curl – 5 sets of 12   No matter how many curls you do, bicep growth is often limited by weakness in your elbows & forearms. This move hits your brachioradialis [forearm] to overcome the issue.   Get yourself an EZ barbell & preacher bench Hold an EZ bar with palms facing…

When I Talk About Running by Murakami

The latest in my reading sequence was “What I Talk About When I Talk About Running” by Haruki Murakami. I purchased it when I couldn’t choose between several motivational running books at a recent visit to Foyles in Charing Cross. It sat between two of my favourite running books in the library. It also featured…

Incline Bench Cable Tricep Extension – Cable

Incline bench cable tricep extension – 3 sets of 10   This ones makes the perfect finishing move, to trigger that extra bit of growth.   Attach two handles at the bottom of a pulley machine. Sit back on an incline bench facing away from the pulley. Tense your abs & extend your arms above your…

EZ Skull Crusher – EZ Barbell

  EZ skull crusher – 4 sets of 12   Don’t let the name scare you off. It’s perfectly safe if you don’t start silly. It’s also one of the best moves to isolate your triceps. My favourite!   Lie back on a flat or slightly declining bench. Hold an EZ bar with an overhand…

Standing Bicep Curl – Barbell

Standing Bicep Curl – 3 sets of 12   Changing up your routine is key, but so are moves that stand the test of time.   To put your biceps through their paces, grab a barbell. Stand with your back against a wall, palms forward & elbows tucked in. Keep the length of your spine…

Reverse Grip Bench Press – Barbell

Reverse grip bench press – 3 sets of 8 This one might feel strange at first, but it’s worth it. By reversing the grip [so your palms face towards you] you’ll hit your triceps harder & with less weight than you’d load using a normal grip.   Lie on a bench. Hold the barbell with…

Drag Curl – Barbell

Drag Curl – 4 sets of 10 This is a 70’s body building classic worth adding to your modern day training routine. Perfect for growing your bicep peaks!   Standing tall, hold a barbell in front of your thighs with your palms facing forward. Keep the tempo nice & slow. Draw your elbows back &…