Mens Health Australia May 2017

(Grace) #1
MAY 2017 133

BUILDING SLEEVE-STRAINING GUNS ISN’T ABOUT REPPING ENDLESS CURLS.


WITH OUR INTELLIGENT TRAINING HACKS, PLUS A FEW BOLT-ON CHEATS,


YOU CAN TAKE THE FAST TRACK TO A NEW SET OF BIS AND TRIS


WHAT’S THE SECRET


TO STRONG ARMS?


EXPERT JACK LOVETT
EXPERIENCE As a two-time Natural
Strongman champand founder of
Spartan Performance
Lovett knows how to g
results for his clients.
you’re one of them.
CONTACT
@spartanperform

05 / 17 ELITE


gym,
get
Now

JOIN THE BAND
To create the illusion of
bigger arms, add band
pull-aparts to your regimen.
Hold a light resistance band
at shoulder height and pull.
It encourages scapula
retraction, forcing your
shoulders back to straighten
your posture, which helps
load up your guns.

HOLD YOUR OWN
Before you even think about
bulking out your biceps, first
you need to work on your
grip. If your grip fails before
your strength, you won’t be
able to lif t big e n ough to
trigger growth. Give yourself
a boost by adding weighted
carries to your routine.

HOLDYOURO

FRIDAY
NIGHT SPECIAL
For a pre-party pump, try strength
coach Christian Thibaudeau’s “multi-hold”
set. Lying on a bench, perform skull crushers,
the n hold fo r 2 0 se c whe n your fo rearms and
upper arms are at 90°. D o 8 -10 re ps , the n hold fo r
15 se c. D o 6 - 8 re ps with a 10 - se c hold , the n fin ish
with a set to failure. The rush of blood
to your muscles will fill
our sleeves for hours.

THICK AND FAST
Ampupyourbarbellworkwitha
set of Fat Gripz, which increase
the size of the bar to about the
width of a Coke can. Holding a
broader bar recruits more
muscles in your wrists, forearms,
biceps and triceps, for quick
results with no need to switch
up your routine.

HANG
IN THERE
Forearms are often
neglected but people tend
to see them before they
clock your bis and tris. Hang
from a pull-up bar to failure.
Simple isometric holds can
be highly effective, as
any pro gymnast
will attest.

MECHANICAL
ENGINEERING
A mechanical drop set


  • going from the
    hardest to the easiest
    version of a move
    without reducing the
    weight – is a
    g uarante ed shot in the
    arm. Start with a steep
    preacher curl (stand
    and lean over the pad).
    Lift to failure, then
    switch to a sitting 45°
    preacher curl. Finish
    with standing barbell
    curls to failure. You’ll
    eke out bonus reps for
    extra strength.

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