Big Arm Training Super Set
Today, I’ve got a Killer Biceps Circuit from August of Arms you can try in your training when you want to absolutely destroy your biceps and forearms.
This is a 3-piece circuit, and you’ll go through it 3 times, with as little rest as possible between movements. I’ll list the exercises and reps below.
- A1) Reverse Curls (10 Reps)
- A2) Rope Curls (10 Reps)
- A3) Tube Curls – Full Range (10 Reps)
- A4) Tube Curls – Tip Range (10 Reps)
Build Big Biceps with This 3-Piece Circuit
Prepare to have not only your biceps blow up big enough to stretch out your sleeves, but your forearms might just pop as well.
Also, if you want to pack on more Monster Muscle during the month of October, then get ready…
Yoketober 2017 is coming your way soon!
It’s time for a Monstrous Transformation, and there’s no better way than by building a big Yoke – the Traps, Upper Back, Delts and Triceps.
Get ready to build a bigger outline and cast as scary shadow and a back wide enough to show movies off of.
The Yoketober 2017 program is fully updated.
Stay tuned – Yoketober 2017 will be here soon.
All the best in your training,
Sign Up For Updates on the Upcoming Release of
YOKETOBER 2017 Below
I thought I’d do something I haven’t done in a while and just post some highlights I’m proud of for August.
Training has been GREAT this month. I look forward to August every month, due to August of Arms. I feel like it’s a chance for me to get away from the stresses of Grip and some of the frustrations of strength training, and just train for me. Almost like a vacation, even though I train just about every day.
I did take off 2 days in August. Both were Sundays. On one of them, I was a bit hung over from too much indulgence the day before and I knew the training was going to suck. The other day, I was extremely busy preparing content for Legtember, which is all ready now and you can pick it up through that link. After shooting 20+ leg videos, editing them, and uploading them for the Legtember exercise index, I was wiped and just couldn’t pull together enough energy for a respectable workout.
Here are some of the lifts I’ve been most happy with this month.
Max Alternated Dumbbell Curl
One of my ultimate goals is to curl 100lb dumbbells. I made a big PR this year, by finally curling my dumbbells that are marked “85s,’ but actually scale out at 91lbs apiece. I’ve tried at least a half dozen times to curl these sons of guns, and never been able to get past parallel position, but they came up pretty strong earlier this month.
Blobzilla + 55lb Anvil by the Heel
I finally seem to have gotten through some index finger injuries. One that came all the way back into last August (2016) from breaking a nail in a strongman show, to the prep for Nationals in June 2017, on the Tips Tester. My fingers just do not like that piece. I haven’t been able to lift Blobzilla many times since about April due to my fingers hurting. The 55lb Anvil by the Heel – I threw that in just for some variety.
Runing Man Dumbbell Biceps Curls Challenge
My endurance has improved well over the course of the month. I really had to take a lot of breaks the first and second time I ran through this. I was “ON,” on this day though. I think I can shave it down to under 2 minutes, if I can manage to get through it with zero rest-breaks.
110 Dumbbell Bench Press x 16 Reps
Until I get heavier dumbbells, I’m shooting to build this up to a set of 20 reps. My long term goal for Dumbbell Bench Press is still 150s for a set of 10. I did a set of 3 near the end of July, while I was on vacation.
I’m extremely please with the results I’ve seen from this month’s arm training, especially in the performance department, and I hope all of you who picked up the August of Arms program are seeing the same kind of thing. I can’t wait until the month is over to get a measurement. I think I have a real good chance to hit the 20″ mark. It will also be re-test day on the 4 main movements, and I can see those going up BIG TIME.
To also have seen some resurgence in my Block Weight Strength, as well as improvement on the Dumbbell Bench Press – those are just sweet, sweet bonuses.
And of course, once September gets here, it’s time for Legtember, brother.
If you want in on that, go here => LEGTEMBER: Make Leg Day Great Again.
Thanks and all the best in your training.
Tags: arm training, arms, august of arms, big arms, bigger arms, build big arms, build bigger arms
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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.
Even If You’re a Few Workouts Behind,
You Can Get Started TODAY By Clicking the Banner Below:
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 »
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