How To Get Stronger Arms FastBy Dan Grant [Trainer Talk]
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What if you only have 10 minutes to get in the best arm workout ever? Dan Grant provides you with just that.  With only a few minutes to spare in your busy schedule, doing concentration curls (can everybody just please stop doing this exercise? I mean really!) isn’t smart. So we need to find some monster exercises to get strong and get strong fast. I don’t care what you look like, if you’re not strong, you aren't doing yourself any favours and it is just going to lead to all those nagging injuries you get because you’re “getting old.” Ridiculous! The Get Stronger Arms Strategy We’ve got only a few minutes to get you stronger arms, so obviously we need a strategy. Just to be clear, we are talking about the shoulders, biceps, triceps and forearms when dealing with this workout. To start the workout, we need to have an arm workout that has the most bang for your buck. That means choosing the biggest muscle to work first and that’s the shoulder. Now we need the best shoulder exercise out there and, in my opinion, that’s the clean and press. We need to start thinking about time. Ten minutes isn’t very long, but an amazingly tough and effective arm workout is definitely possible. The clean and press is a very demanding exercise, but I think you can still mix in an exercise between sets. Any time you press something, your triceps (back of arm) are working so I feel you should not combine the superset (doing two exercise back to back) with a tricep exercise. That leaves biceps. Your rest will be de-loading the bar you are using for the clean and press to make maximum use of your time. Grab a towel and wrap it around the bar. This will add thickness to the bar putting a lot more emphasis on working your grip while hitting your biceps hard. Now your only break here will be setting up the bar again for your next set of clean and press. There can be some debate started about whether or not you need more rest between sets to get the strength effect, but if you have very little time, this workout will hit you hard enough that your arms have no choice but to get stronger and look better. Hitting four hard and fast sets of 6 to 8 reps should take you to about the five minute mark, so we are already halfway. The Second Half In that first superset we pretty much hit every muscle in the arm. We still need to the hit the extensor muscles in the forearm, but we are going to do that with your next bicep exercise and because we haven’t directly hit the triceps yet, we are going to do that now too. The best intensity tricep exercise in my opinion is the close grip bench press or skull crusher. Because of joint health concerns with the skull crusher movement, I generally like staying in the 12 to 15 range with it. I’ll give you the option, but close grip bench will add more mass because it allows you to lift quite a bit more weight than other tricep exercises. To give your biceps and extensor forearm muscles some more work, the last exercise will be the reverse curl. |
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