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Last Updated on January 7, 2021
Perform Bench Work Twice A Week
One session should be heavy singles or sets of 3. That means that you literally cannot do more than 1 rep or 3 reps with the weight that is on the bar. The other bench session should be what I call modified Russian volume training. The Russians like to apply a lot of volume to certain lifts. This means that you could be benching every day. I disagree with the prolonged use of this for many reasons, but one of my main reasons is because I think it puts too much stress on the shoulders. However, higher volume is ok within one workout as long as you allow for rest. To that point, bench session 2 should be 10 sets of 10 reps with a weight that allows you to complete all sets. This kind of split will call for a ton of arm activation especially in those triceps.
Start Your Arm Day With Squat
If you’re going to insist on having an “arm day”, that is an entire session dedicated to arm exercises, start it with squats. I must say, I don’t advise an arm day. I think it’s wasteful because time is such an important commodity and to work out for an hour without doing big lifts is a missed opportunity in many ways. One such opportunity is the release of critical hormones that keep your body balanced and growing. I recommend adding 5 sets of squats before you start hammering on your arms to stimulate hormone release in your body. You may think you’re working intensely when doing heavy arm sets, but when was the last time someone threw up while bicep curling? Prime your central nervous system before you start working arms and watch both your energy levels and arm strength increase.
Do Your Conditioning On An AirDyne
While I believe there is a time and a place for a treadmill, and I enjoy rowing, the Airdyne bike presents a unique opportunity to get your arms pumped. The push-pull combination that occurs while riding the Airdyne is great for your arms. Balancing the distribution of lower body and upper body engagement will allow you to get in a high-volume conditioning workout. In addition, just using your arms to move the fan wheel will absolutely push them to their limit.
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