Snap, crackle and pop

Fol­low th­ese ex­er­cises and you can snap, crackle and pop your arms just like Her­cules

Owner Driver - - Health & Fitness - Steve Roberts

APERSON’S ARMS say a lot about how hard they work in or out of the gym. Stronger and big­ger ‘guns’ mean you are able to lift more and have a higher chance of con­vert­ing this into greater per­for­mance at what­ever you do, i.e. sport, work, home chores and pre­vent­ing in­jury.

Most peo­ple think that the bi­cep curl move­ment is only ‘go to’ move­ment to make this hap­pen … wrong!

A more ef­fec­tive way is to train the bi­cep mus­cles with other mus­cle, thus strength­en­ing the chain (mul­ti­ple mus­cles of the arm) and im­prov­ing the mus­cles that keep your pos­ture and bones in their place (i.e. the sta­bilis­ers). For time-ef­fi­cient work­outs, I like the count­down method, which ex­hausts your mus­cles when they are fresh, and gets eas­ier as the work­out pro­gresses.

HOW TO DO THE WORK­OUT

With two ex­er­cises, start at 15 reps for both and work down un­til you have com­pleted reps for each set down to one. Watch the train­ing video to see how the work­out is con­ducted.

Rocky quote: “It’s not how hard you hit, it’s about how hard you can get hit and keep mov­ing for­ward.”

WHAT HELPS YOU POP?

The pull-up and the ket­tle­bell swing are my two choices here for sim­ple rea­sons. They hit the mus­cles that make arms big­ger.

The chins work the back and bis (bi­ceps) and the swings hit the shoul­ders. It’s a dou­ble bar­rel su­per­set ap­proach that works well when tar­get­ing growth, strength, and aes­thet­i­cally ap­peal­ing arms.

WORK­OUT DE­SCRIP­TION

Com­plete 15 rep­e­ti­tions of ex­er­cise A1. Unas­sisted slow neg­a­tive pull-up, fol­lowed by 15 rep­e­ti­tions of ex­er­cise A2. Swings.

Rest for the sum time it took you to com­plete both sets of ex­er­cises through­out the ses­sion – for ex­am­ple, if it took you two min­utes to com­plete ex­er­cise A1 and A2, rest for two min­utes be­fore start­ing the next set of 14 rep­e­ti­tions.

Go onto 14 reps of A1 and then 14 reps of A2. Rest for the same pe­riod it took to com­plete both sets.

Con­tinue this pat­tern un­til you com­plete only one rep of each ex­er­cise. Sure, that’s just two ex­er­cises but do the fig­ures: If you com­plete the en­tire rou­tine – from 15 down to one – you’ll do 120 rep­e­ti­tions of each ex­er­cise.

That’s 240 rep­e­ti­tions. And th­ese aren’t just any ex­er­cises. They are move­ments that chal­lenge your back and your en­tire body.

EX­ER­CISES EX­PLAINED

A1. Unas­sisted slow neg­a­tive pullup (bi­ceps, lats)

If you don’t have a pull-up bar, place a towel across the top ledge of sturdy door and another one tight against the top hinge. Stand on a solid chair, face the door, place your hands slightly wider than shoul­der-width apart on the cloth over the door, and use your knees, let­ting your body hang along the door. 1. With as­sis­tance from your legs push­ing against the chair, pull your­self up against the door un­til your chin is over the top

2. With your chin over the sup­port­ing sur­face, lift your legs off the chair, and slowly lower your­self, with­out the help of your legs, over a pe­riod of four sec­onds.

Cau­tions: con­trol both phases of the pull up & main­tain a firm grip on the bar through­out the ex­er­cise. Ad­just dif­fi­culty:

• For added dif­fi­culty, pause at the top of the move­ment

• Lift your­self up with­out as­sis­tance

• Use a bar in­stead of a door.

A2. Swings (Glutes, quads, front del­toid)

If you don’t have a ket­tle­bell or dumb­bells use a sand­bag, heavy back­pack, or tool.

1. Look­ing straight ahead, start with the feet wider than the hips and the arms straight

2. Thrust the hips for­ward, keep­ing the weight through the heels with neu­tral curves in the spine.

Cau­tions: main­tain a firm grip on the weight and con­trol both phases of the swing. If the weight can­not be con­trolled above the head, aim for straight ahead in­stead. Ad­just dif­fi­culty:

• For added dif­fi­culty, pause at the top of the move­ment

• Use two ob­jects, e.g. 2 x ket­tle­bells, bags or dumb­bells.

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