Generally those with a proclivity for accumulating training knowledge will eventually omit conventional lay literature and eventually wander into the field of Strength & Conditioning papers. After a few months of being immersed in a world of Scientific Studies, force curves and periodisation, many emerge with the crystallised concept that the Olympic Lifts are the one true messiah and dedicating time to train muscles such as the arms is a waste of time. Now, this really bugs me because I love training arms, largely as I am a firm believer training them is essential for improvement of the pressing moves and therefore greater upper body development. Whilst conversing with the Embody team on this particular bug bear of mine, a moment of clarity arose. The strongest pressers in the room all shared a common trait, in our early training years we all placed a lot of emphasis on tricep movements such as dips, narrow grip a bench press heavy extensions and curls. By utilising relatively conventional training methods we all sky rocketed the loads used in the chins, bench , overhead and dumb bell presses. The rational behind this is due to simple bio mechanics. The triceps exert force on the elbow extending the arm in the end phase of a press. To completely disregarded this muscle group under the belief that only body builders train their arms is not only counter intuitive, but extremely short sighted. For those of you out there struggling to get the load to increase in any press movement, try dedicating time to developing strength in the EZ bar tricep extension. If you’re new to training stick with something simple like 5×5. However, for the more advanced, in order to overcome your sticking points try adding some accommodated resistance to the bar, in other words bands or chains. When you submit to any kind of dogma you close your mind to a whole world of potential benefits, training is a journey with many different avenues to explore. Try things out and establish what works for you, but remember to stay open to new ideas.

Below is a training program utilising the above concept

 

Order

Exercise

Reps

Tempo

Sets

Rest

A1

SS Narrow grip Chin up

5

4010

5

90’s

A2

Narrow Grip  Bench press

5

50X0

5

90’s

B1

Ez Bar Scott curl

5

4010

5

90’s

B2

Decline Ez Bar Tricep Extensions

5

4010

5

90’s

Written by David Lewis May 2014