TRAINING
HIS WORKOUT
Building Cannons If you’re looking to pack on some mass on those arms for summer now is the time to start. Follow the cardinal rules and workout below to start building those cannons.
Rules: • Train your arms every 5 days, this has been shown to be the optimal frequency for hypertrophy. • Train both the triceps and biceps, working apposing muscle groups has been shown to develop strength much faster than single muscle group training alone. • Always train legs the day before your arm session and always take a rest day after your arm session. The Program • A1. Supinated Incline (45 degrees) Dumbbell Bicep Curls 4 x 6-8 • A2. Narrow Grip Dips 4 x 6-8 • B1. Dumbbell Hammer Preacher Curls 4 x 8-10 • B2. Overhead Cable Triceps Extensions 4x 8-10 • C1. EZ Bar Curls 3 sets 10-12 • C2. Incline (10 degrees) Dumbbell Triceps French Press 4 x 10-12 How to Keep Gaining Mass Whilst this program is effective, it has a lifespan. Every time you train your body adapts to the stimulus so to ensure long term growth you need to manipulate volume and intensity. Follow the intensity chart below to make this program last at least 12 weeks.
Failure Heavy Medium Light Week
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• F ailure: choose a weight that you cannot complete all the reps of each set • Heavy: chose a weight that you can complete all the reps of most of the sets but fail on the last set • Medium: choose a weight that you can comfortably complete all the reps of each set • Light: Choose a weight that you could do 2 more reps per set than is prescribed.
SUMMER 2016 M8: LIFE 11