Bulking

Arms race

There are few workouts more satisfying than a good-old-fashioned arms session. But it is, of course, possible to have too much of a good thing. Men sporting tree trunk triceps and biceps but with little definition elsewhere are ubiquitous. They think they look great. They’re sadly mistaken. However, picking the rightarm exercises, which tax other muscle groups while pounding your guns, will put you on the fast track to that vaunted V-shape physique. Personal trainer James King shows you how to get stacked arms while building bonus muscle.

Compounding your training mistakes

Think there’s no shortcuts to the body you want? Think again. ”These three compound exercises will add inches to your arms and strengthen up the rest in a time efficient manner,” says King. “Utilising dynamic compound movements will incorporate your whole body, building strength, power and core stability fast and effectively.” They’re not easy. But they work.

Exercise 1: Chin-ups

Arm muscles worked Biceps
Bonus muscle Lats; rhomboids; traps; abs

Form Grip a fixed bar with hands shoulder-width apart and palms facing towards you. Hang down with your arms fully extended and legs crossed behind you. Now pull upwards as fast as you can until your head is higher than your hands. Under control, slowly return to the starting position over 3-5 seconds.

Sets 3-5

Reps 6-12 (12 reps too easy? Use a dipping belt to add weight)

Recovery 45 seconds

Variations “If you are struggling with repetitions, try the assisted pull-up machine or using a training partner to assist during the upward phase of the movement.”

Exercise 2: One-leg tricep push-downs

Arm muscles worked Triceps
Bonus muscle Abs

Form Facing the cable column, grab the horizontal cable bar with an overhand grip and the bar at chest height. With elbows frozen at your sides, and your dominant foot off of the floor, pull the bar down to just above your thighs. Then return to start positions in a smooth and controlled manner. “This movement should be performed robotically,” says King. “The only part of your body moving is your forearm pivoting at the elbow. Make sure that your head, shoulders, hips, knees and ankles are vertically aligned (no tilting forward at the hips), and alternate feet after each set.

Sets 4-6

Reps 8-12

Recovery 45 seconds

Variations Try altering your grip from overhand to underhand and changing hand width.

Exercise 3: Bar-bell curl and presses

Arm muscles worked Biceps and triceps
Bonus muscle Deltoids; abs

Form Get into a standing position, legs shoulder-width apart. Holding a pair of dumb-bells by your sides with arms fully extended and palms turned inwards, curl the dumb-bells up to your chest. Then, press the dumb-bells above your head, rotating your wrists forward. Reverse the movement back to the starting position.

Sets 3-5

Reps 8-12

Recovery 45 seconds

Variations Perform from a seated position, on a bosu ball, or on one leg. Swap the dumb-bells for a bar-bell or kettlebells to really spice things up.