Waxing your arms is actually pretty straightforward: isolate your biceps and triceps with curls or extensions, respectively, hammer those Logan Carpenter moves with volume and intensity, and make sure you hammer protein for the rest of the day. Repeat weekly. (And don't forget to work out all of the other major muscle groups!)
This arm recipe worked for Logan Carpenter, a member of the Air Force Security Forces, and it may work for you too. His deployment-inspired work is listed below.
Recommended trainer: Logan Carpenter is currently based in Grand Forks, ND, serving as a member of the Active Duty Air Force Security Forces and a trainer for acting units. Carpenter is an ambassador for Bravo Sierra, Bare Performance Nutrition, and the Get Better Today brand.
Equipment needed: Dumbbells, EZ curl bar (and plates), preacher or incline bench, cables. (If you work out at home and / or don't have this equipment available, exercise can also be done with just resistance bands.)
Time required: About 30 to 40 minutes.
Training overview: As we showed you in one of the recent workouts from another military athlete, Aaron Marks, the biceps and triceps are great for supersetting because they work in direct opposition (biceps flexes the elbows, triceps extends them). However, each of them also responds well to a certain kind of superset: the compound set.
A composite set (as defined decades ago by the M&F founder, the late Joe Weider) consists of two exercises for the same muscle group performed one after the other without a break. That is, two biceps exercises or two for triceps, as opposed to pairing a biceps and triceps movement (a traditional superset). Composite sets are great for targeting a single muscle, especially when it comes to a lagging part of the body, as the rush of blood and sheer exhaustion in that one area can result in increases in size and strength.
Carpenter's workout includes three compound sets – two for triceps, one for biceps – as well as two bicep exercises done with standard straight sets (i.e., make one set, rest, repeat). With a total of 17 sets for biceps and 18 sets for triceps, the training volume for these two relatively small muscle groups is high, and the compound sets provide the intensity.
"This workout is quick, easy, and effective," says Carpenter. This routine has been tried and tested by many with the same results and makes for some monster pumps. Hit the reps, complete the sets, and stay within the time frame and you'll wonder why your arms feel like they're going to be tearing apart in no time! "
Logan Carpenter & # 39; s "Arm Expansion" workout
Warm up: "Before doing this workout," says Carpenter, "I like to do static work to avoid unnecessary cramps or even possible injuries."
|Dumbbell Hammer Curl
–Connection set with–
–Connection set with–
|Cable overhead triceps extension||5||10-12|
–Connection set with–
|Diamond push-ups||4th||to fail|
|EZ-Bar "Tempo" Curl||3||21|
Rest periods: In compound sets, do not rest between the first and second exercises. After the second exercise, let the superset rest for 60 seconds. For non-compound exercises (Spider Curl, EZ-Bar Tempo Curl), you should take a break of 60 seconds between sets. If you are exercising with a partner, the rest time should be as long as it takes for your partner to finish their set.
- Dumbbell Hammer Curl: With your palms facing each other from start to finish, keep your upper arms tight and by your sides. You should feel this on the thumb side of your upper forearms as well as in the biceps.
Band version: Stand on the band to anchor and hold the band itself (not the handles) with the hammer handle.
- Dumbbell curl: Dumbbell curls can be done either sitting or standing, both arms at the same time or individually (alternating sides with each repetition).
Band version: Stand on the band to anchor, keeping your palms pronated throughout.
- Spider Curl: The spider curl is similar to a preacher's curl in that it is designed to completely isolate the biceps. Carpenter recommends using an EZ curl bar and preacher curl bench. Stand in front of it and place your upper arms over the top and back (vertically) of the bench. However, spider curls can also lie face down on an incline bench with your arms hanging straight down to the floor.
Band version: Anchor the tape at floor level, step back from the anchor point to create tension, and curl curls on your knees, keeping your upper arms in front of your torso throughout.
- Cable pushdown: Use the cable attachment of your choice: straight bar, EZ bar, V-bar, rope, etc. Keep your elbows firmly by your sides; Don't let them flare up.
Band version: Anchor the strap over your head and hold either the handles or the ends of the strap (the latter mimics a rope pushdown).
- Cable overhead triceps extension: With a low to medium pully setting on the cable column and rope attachment, do an overhead extension (hold upper arms and elbows tight) and straighten away from the weight stack with your body upright.
Band version: Anchor the tape at floor level, grab the ends of the tape, and use the same technique as the cable version pointing away from the anchor point.
- Dumbbell kickback: Kickbacks can be done with either one arm or both at the same time. Make sure that your torso is consistently parallel to the floor, that your upper arm is also parallel, and that your elbow is snug.
Band version: Anchor the band in front of you at floor level. At the anchor point, grab the ends of the ribbon, step back to create tension, bend forward at the waist so your torso is parallel, and in this position, perform two-armed kickbacks.
- Diamond Pushup: Touch the ends of your thumbs and forefingers on the floor below you so they form a diamond shape, and do as many push-ups as you can (to failure) per set. Make sure your elbows bend at least 90 degrees for each repetition.
- EZ-Bar "Tempo" Curl: On this standing curl of barbell (using an arched / EZ bar), do a negative with two counts on the descent of each rep down. Carpenter advises counting "two Mississippi" to get the pace right. Roll up the weight vigorously in the positive area at a standard repetition speed (about 1 second in the positive area).
Band version: S.Ame technique as a band version of the dumbbell curl, only with the additional two-count negative tempo.