“Every day is arm day”-- Gym Bro
You have heard this before right? Not that it is not to uncommon for popular Youtube fitness gurus to utter. We all want big arms-- which contain the most popular muscles (followed by washboard abs). Large muscular arms convey strength, and why wouldn’t we want this? Of course, StrongLifts 5 x 5 will provide strength all over, including arms, but some of us want that extra “pop” in our pipes. Let’s face it, a picture is worth a thousand words, and “looking” strong sends a message faster than proving you are strong (unless you like carrying around large stones). So how do we do it?
Let’s get down to business!
Start eating
Like right now, as you read this article. Protein, carbs, fats… you need more if you are not growing. Your body needs to know that it has the best environment to adapt in (one in which it is fed enough), so get busy on that end. Eat more. Add a high calorie snack to your daily routine, double your eggs, find a nut butter that can become a new condiment. You can do this more around your workout, or any time for that matter. This may be a time to discover potential allergies, and new cravings (peanut butter mixes well with many things). Spend the time making a list of foods you like and can eat, and then… ramp it up! Create that growth environment. If you are looking to add inches, add some weight to put it there (remember the 20 lbs = 1 inch growth theory).
Make a habit
If you made the food schedule change above, then you are already seasoned at doing this. Next is to supplement your workout. You have to start this habit. But this is not just adding in exercises anywhere in your workout, this will be adding in exercises where they will be most effective.
Move the Big Weight first
Let’s assume that your workouts revolve around StrongLifts 5 x 5. These lifts involve a combination of muscles, move the most weight, and should take precedence in the quest for strength, You will be stronger with 5 x 5, even if you don’t always look like it.
Please note that your arms are getting a decent workout while deadlifting, rowing, benching and overhead pressing (even squatting, which hits bigger muscles and hence leads to more testosterone). That serious weight is having an effect on smaller muscles, even if they don’t “pop” like you want them to. Always do these exercises first. Combo then isolation. How much could you bench after you arms are exhausted? Don’t risk it! Treat the following arm exercises as dessert after your 5 x 5 meal.
Bicep/Tricep Supersets
You arms are made up of small muscles (that is why you are reading this right?). They are easily worked out, and getting a pump shouldn’t be a problem. The issue will be in maintaining a pump, and adding more work to already tired arms. You also need to be efficient with your time, because you will be tired prior to these exercises. This leads to supersetting exercises between muscles groups in your arms (biceps vs triceps). You work one side and then the other without taking a break. Wait for 90 seconds and then repeat. Like this:
Bicep preacher curl: 5 x 10 -12 reps
Superset w/
Tricep extensions: 5 x 10-12 reps
You are looking for higher reps, so don’t choose a weight that limits you to 5 reps. These are not ego lifts, even if the results will boost your ego (the pump will).
If you add only 1 superset after your normal compound muscle workout, it will be enough to see results in a few weeks. You can add an additional superset 1 day a week if you find that you have the energy, and that your arms are not keeping you from making StrongLifts gains. The point is to not overly fatigue yourself, since you will be growing already. Change up the superset exercises each week or session to add variety, and foremost, find what gives you the best pump. It could be a certain exercise, a tool, or an angle that works best for you. You will be experimenting, so try everything from the list below and find some keepers. They all work, but in the beginning you need to feel something working fast (to build trust).
Here is a list you can choose from:
Biceps: Standing/seated bicep curls w/ barbell or dumbbells
Pulley curls
Underhand pullups (when weights are limited-- add weight for more work)
Triceps: Tricep extensions w/ various bars, ropes (standing)
Skull crushers w/ bar or dumbbell (laying down)
Dips (when weights are limited-- add weight for more work)
(Insert pictures of Mehdi doing these exercises)
Repeat
Keep eating, maintain your StrongLifts gains with your combo lifts, and continue to add a superset or two to the tail end of your workouts. You will create a habit, like you have done with other things (eating meals at certain times, sleep schedule…). The added strength in your arms will translate to stronger lifts, and moreover, you will look stronger.
Easy enough?
Why does this work
Obviously, more work for your arms will yield better results for muscle growth. But, adding these supersets to your already mass-growth workouts will have these additional effects:
Synergy-- Big compound lifts are already working your arms indirectly, so any work solely done for arms will benefit not just arms, but also the big lifts. Want a better handle on that deadlift (maybe some leverage)? Want to handle that squat bar better? Build arms.
Pain-offset-- Have you heard of the gate control theory of pain? It states that non-painful input can close the “gates” in the central nervous system of the human body to painful inputs. That means that working one muscle can take the pain off another muscle. Supersets already show this. But what is better, is that the strain from your 5 x 5 routine will be lessened as you work your arms. It does more than take your mind off of it.
Variety-- You can change the superset exercises each session, and discover new ways to hit the muscles. There are many ways to do pullups and dips if you are limited to that. If you have a gym, there are bars and ropes and straps that can provide endless variations.
Smarter lifter-- The more exercises you perform, the more you will be practicing better form. You will become more aware of your body, of time management (always moving towards greater efficiency), and of what it takes to get your body pumped. You will know what makes you stronger as you become better at making yourself stronger (read that sentence slowly).
Indirect Workout-- Walking around the gym, putting on gear (clothing, straps…), putting weights on for your lifts, the constant bending and repositioning for proper form, and all the other movements done to prepare for lifts will add to your strength. Why doesn’t anyone factor this work in? Try loading a squat bar with 5 plates on either side and then unloading it-- it takes some work. Adding more exercises to your workout will add more of these indirect exercises. It may add some time to your workout, but it adds more workout to your week.
Prove it to yourself
Take pictures to document your journey. There are several bicep/tricep shots that you can hit for weekly pictures that you can later compare. In fact, even if you don’t want to be a bodybuilder (but aren’t you already?), learning how to pose to show off your muscles is worth the time.
Did you know that squeezing your arm against your side when flexing will “squish” the muscle and make it appear bigger (imagine a balloon being pressed). You may find some unique poses to show off your arms-- be prepared to “go into that pose” should a picture be taken!
Wait a minute? Could it be that learning how to pose may be the only thing you need to do (aside from 5 x 5)? Did I just write that?
Food for thought.
Anyways, follow your routine and check on your results with a mirror and with a collection of dated pictures.
It works.
Enjoy the memories and get those arms you always wanted (and the body you never knew you could have).
