M (20)

IAN SPANIER

Arms

on leg

day?

Train your biceps

before squats

for bigger gains

BUILD MUSCLE, BURN FAT, PERFORM BETTER

PREACH ON

Rip out sets

of preacher

curls before

squats to

add size on to

your biceps.

The reason your arms aren’t

as big as you’d like probably

isn’t because you’re not

training them enough –

but it may be the times

you are training them.

Most people hit bis and

tris in the same workouts

that they hit chest, back or

shoulders – after the heavy

work is done. But that means

they’re always getting trained

in a fatigued state.

Try doing three to four sets

of biceps first thing on a

lower-body day, before your

heavy leg work. It won’t

reduce the intensity you

work your legs with, but it

will allow you to give the bis

your utmost attention. Place

this session 48 hours after

your last upper-body day.

You’ll add more arm size with

no extra sets or exercises.

26 MUSCLE & FITNESS JUNE 2016