August of Arms 2017
I completed my August of Arms Pre-Test Results this past weekend. I thought I’d share them with you. The idea is to improve performance on all 4 of these events by the end of the month.
August of Arms Pre-Test #1 – Close Grip Bench for Reps
I went ahead and did this one over, so it was more accurate. I used 255 pounds this time and actually got more reps than when I shot the demo video a week prior.
August of Arms Pre-Test #2 – Max Alternated Dumbbell Curl
For the first time ever, I successfully curled my dumbbells that are marked 85’s but actually weigh over 91lbs apiece. They are a tough set to curl, and I’m stoked to start off the month of Arm Training with a big lifetime PR.
August of Arms Pre-Test #3 – Max Triceps Push Down
This is really the only lift from testing day that I was disappointed with. I figured I’d end up over 150, but failed on 140 3 different times.
August of Arms Pre-Test #4 – Wall Curl for Reps
For this one, you take half your bodyweight or 125lbs – whichever you prefer. I chose 133lbs, mainly because it’s easy to load.
Overall, I’m happy with my testing. I’m really looking forward to this month of training, no doubt about. Lots of good things gonna be happening!
It’s Never Too Late to Begin August of Arms.
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Tags: "big biceps", aoa, aoa2017, august of arms, august of arms 2017, bigger biceps, build big arms, build big biceps, build big triceps, build bigger triceps, build biggerarms, build strong arms, build triceps
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August of Arms
The Funnest Month of Training is Just a Few Days Away, Brotherrrr!
August of Arms 2017 has been updated and is ready to go.
This year’s program is totally overhauled, in an attempt to bring you the best version of August of Arms ever.
What started in 2014 as just “going to the gym and doing whatever random stuff I could think of,” has gradually evolved into a more and more purposeful month of training, which is also full of fun.
This year’s program is based around a new set of Test Lifts. I modified them this year for a few reasons:
- feedback that I’ve gotten from past customers
- changes that I’ve made in my training recently
- to give a change of pace to those who have followed August of Arms the last couple of year
- and I feel they match better to the goal of building BIGGER and STRONGER arms
The training you this month is based around improving your performance in the Test Lifts, helping you build bigger, stronger arms, and get the most out of your training, with purposefully selected exercises.
August of Arms truly is the Ultimate Arm Training Specialization Program.
To give you an idea of some of the new stuff I’ve got planned for you, I thought I’d post some of my own Test Lifts.
The first Test Lift I’d like to share with you is the Bodyweight Close Grip Bench Press. I plugged this one into the August of Arms program because for a time earlier this Spring, I did a mini-run at the 225lb Bench Press for Reps, like is done in the NFL combine. I liked it so much, that I built it into AOA 2017.
Bodyweight Close Grip Bench Press
Here is my official Pre-Test video for the Bodyweight Close Grip Bench Press.
Don’t worry if you can’t do your bodyweight on the Close Grip Bench. I go over some alternatives you can take in August of Arms.
I’ll be sharing more Testing Results as I complete the Pre-Test Lifts for August of Arms.
If you’re ready to build BIGGER, STRONGER Arms, then pick up your copy of August of Arms 2017 today.
All the best in your training.
Tags: aoa, aoa 2017, august of arms, august of arms 2017, build big arms, build big biceps, build bigger arms, build bigger biceps
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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.
It’s Never Too Early to Start August of Arms
Tags: barbell bench press, bench, bench press, big bench, big chest, chest training
Posted in arm training, how to bench press, how to build muscle, how to develop strength, Uncategorized | 1 Comment »
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.
All the best in your training.
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.
Tags: build a big chest, build a bigger chest, build chest size, chest building, increase chest size
Posted in arm training, Chest, how to build bigger arms, how to build muscle, muscle-building-workouts | No Comments »
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