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Archive for the ‘arm training’ Category

225lb Bench Press for Reps

Thursday, May 4th, 2017

While most of what you see from me is Grip Training related, I actually do much more training than just Grip.

In fact, I do just as much, if not more training, for my full body.

Every so often, I even try a mainstream strength challenge to see where I’m at.

Even though I’ve only benched with a barbell a couple of times in the last 18 months, I wanted to see how many reps I could get in the 225lb Bench Press for Reps that you see done in the NFL Combine and other tests.

I’ve done this test a few times in the past, but honestly I have no idea how much I’ve gotten before. I *believe* this is the most reps I’ve ever gotten.

Throughout all of 2016, my main objective flat bench pressing was Dumbbell Bench Press, because it didn’t hurt my shoulders, as much as Barbell Bench.

Well, as it turns out, I had developed some bad habits with my Bench Press technique, and these habits are what was causing my issues, not the Barbell Bench itself.

I figured this out when I visited my friend Jerry Shreck, head strength coach from Bucknell University.

He corrected my form while we trained on the Bamboo & Tsunami bars at his gym, and ever since, my shoulders have started feeling better and better.

By using these bars, I was really able to lock in my form, and feel my lats working the way they’re supposed to during the Bench Press. By working on this form and training for endurance in my lats, I think my form is back closer to where it should be, at least as far as my upper body positioning is concerned.

Naturally, with proper form comes improved strength. As I said above, I think I got into some bad habits with my Bench Press set-up that over time caused some serious discomfort.

Once this form issue was identified, and as I worked to correct it, the pain subsided, and I gradually built back some of my strength.

I still have no clue what my Max Bench Press might be, and I don’t really care right now, as I’m much more interested in working back up to 150lb Dumbbell Bench Presses.

But we’ll see what happens!

I hope you got something out of this quick Bench Press post, and if you have any questions, please feel free to comment.

Thanks and all the best in your training.

Jedd

It’s Never Too Early to Start August of Arms


New Dumbbell Curl PR’s – Out of Nowhere!

Tuesday, March 21st, 2017

Last week, I tried curling 80lb Dumbbells for the first time in a little while. The cross-body tension had really been bothering my back for quite some time. But it was feeling pretty good here, recently so I gave it a run.

80lb Curl Initial Test

This test didn’t go very well. Maybe I wasn’t warmed up very well. Maybe I was kind of tired. Maybe something was just a little off, but I didn’t get very many reps.

80lb Curl Second Test

About a week later, I tried the 80’s again, and was pleasantly surprised with how many reps I got: 5 with the Left arm and 4 with the Right. No idea why my left is stronger or has better endurance, but it has been that way for a few months.

85lb Curl Initial Test

After the PR at 80, I figured I’d better try out the 85’s. I have never curled these 85’s before, and in fact have only been able to curl 85’s one other time, if memory serves.

I approach arms like this. Sure, I want them to be big, but I want them to be strong too.

That’s why I have a double-sided goal for my arm development of 20″ biceps, cold (no pump) and to one day be able to curl 100lb Dumbbells.

If you like the idea of building the arms for both size and strength, then grab one of the programs below, August of Arms, and Call to Arms.

All the best in your training.

Jedd

Pain from Benching? Try the Dumbbell Crush Press

Tuesday, February 14th, 2017

How to Avoid Chest Pain from Benching

Every so often, my shoulders and pec tie-ins are sore, on Chest Day.

This kind of stinks, because one of my overall goals is to build my Dumbbell Bench Press to a set of 10 with 150lbs (which I fell very short on last year).

However, I found a nice variation that I can do without pain, and I want to share it with you today.

Pain in the Chest – Try This Benching Variation

Give this variation a try – it BLOWS the chest up BIG TIME and leaves your Triceps completely wasted.

All the best in your training.

Jedd

Will Grip Training Help Build Bigger Forearms?

Friday, January 20th, 2017

Will Grip Training Help Build Forearm Size?

Want Bigger Forearms?
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August of Arms 2016 Results

Wednesday, September 7th, 2016

The official August of Arms period has come and gone, so I wanted to share with you my results.

First off, I’ll say that August was an absolute mess for me, as far as Arm Training goes.

A new contest, Living Legends, where big money was at stake, required a proper deload period, so I did no training for several days during the month.

I also hurt my right index finger early in the month, which made several exercises impossible without substantial pain, so I was relegated to repeating many exercises more times than I’d like.

On top of that, I couldn’t even train the Close-Grip Bench Press, one of the benchmark lifts of August of Arms.

All of this resulted in poorer overall performance than I have seen the last two years.

But hey, sometimes stuff happens and you have the make the most of what you can do and just move on.

August of Arms 2016 – Measurements

I failed to do pre-measurements of my biceps at the beginning of the month, so I do not know where I started the month (another mistake I made), although I do know that in March I measured my arms and both were right around 18.5 inches.

I ended this month at right around 19″ for both arms.

armsendAOA2016

August of Arms 2016 – 135lb Barbell Curls – Max Reps

The first test was Barbell Curls with 135lbs for as many reps as possible.

I began the month with 7 reps on the 135lb Barbell Curl for Max Reps.

I was able to improve to 9 reps by month’s end. You’ll see the reps are much quicker at the end of the month, as technique improved, as well as strength.

August of Arms 2016 – 30lb French Press x 100 reps AFAP

This drill, while the lightest weight, is actually probably the hardest to get through, because the pump is pretty significant and the dynamic nature lights my triceps insertions up. I started the month off with a finish of 2:09.

By the end of the month, I saw a very decent improvement, completing all 100 reps in 1:50.

August of Arms 2016 – Poundstone Curls – Barbell x 100 reps AFAP

The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down.

To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without any breaks or pauses, motoring straight through in 2:00 flat. This was the fastest I’ve ever gotten this, according to my spotty records.

I was able to do the same thing at the end of the month, as well, shooting straight through all 100 reps in 1:38, just completely blowing away all the previous attempts I’ve ever taken.

The 4th test, which I didn’t do, was the Close Grip Bench Press. My pec insertions felt like they were on fire when I did a warm-up set of 225 at the beginning of the month, so I completely waived that off and didn’t do any Close Grip Press training during the month, although I did do some Dumbbell Crush Press throughout the month, which never hurt at all.

So, to wrap up, while I was disappointed in my arm measurement by the end of the month, it’s pretty hard to be upset with improvement across the board on the testing lifts.

There’s no doubt that August of Arms works, since all three years my performance measures went up and all three years I saw size improvements.



Want Bigger Arms? THIS is Your Program


I’ll also say that this is the best my arms have felt in a while. Last year, I did something to my left biceps and forearm doing a heavy set of Reverse EZ Bar Curls, either near the tail end of August or sometime in September, and that bothered me for a looooong time. As a result, I didn’t do much arm work during the end of 2015 and throughout 2016, because so many movements irritated those areas.

The biggest disappointment for me though, was the fact I missed so many days. Sure, some of them were for good reasons, like the off-time I took to re-energize for Living Legends, but there were still a few days where I just didn’t get the work in.

The first day I missed stung me really bad, and felt like an absolute heel. Then the deload took place, when I was trying to get my index finger healed up, and with each day of no arm training, the sting was a little less, a little less, a little less.

It reminded me of skipping leg days back in college. You do it 2 or 3 Fridays in a row, and it gets easier to do every single time.

I don’t like that feeling, and thankfully, once Living Legends was done, I was able to get back in the groove. By the end of the month, I felt like a steam engine train, ready to conquer every corner and hill in my path, and I feel I finished on a high note.

In fact, I’m feeling very motivated to keep the arm work going.

I REALLY want 20″ arms.

The plan going forward is to hit biceps twice a week, and triceps, once a week.

The plan is to hit biceps on Mondays and Saturdays. Triceps will be Thursday or Friday mornings, along with Back, depending on which day it falls on.

I’m going to continue to work on a combination of Biceps Strength, which heavier weights and lower reps, and Biceps Volume with lower weights, higher reps, often done in combinations of 2 or 3 exercises.

I think with that sort of set-up, I’ll have plenty of time to recover between each arm workout, so I’ll be able to attack Arms hard on each of those days.

I’ll also do my best to re-measure every 2 weeks and re-test on Poundstone and 135lb Barbell Curls the last week of each month. I’m gonna have to choose a different Triceps exercise or two for those tests, since the Close Grips are bothering my pec and the One Arm French Press were bothering my Triceps tendons.

Stay tuned for more intense arm training coming your way soon.

All the best.

Jedd


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