I'm taking the next 12+ weeks off from strongman events and training primarily for hypertrophy with a slight strength emphasis. I'm in my "off-season" and looking to put on some size over the upcoming months and into next year. I'm working with teammate Mike Mastell on my programming.

One other area besides the lower body that I've noticed the biggest difference in size is my arms. They are noticeable larger and fuller all over - biceps, triceps and even my forearms. In his book "Mountain Dog Training", John Meadows talks about how most people make the mistake of going too heavy or being explosive during an exercise when training arms. He goes on to say that arms respond better to lighter weights, strict form and short rest periods.

So this is something I've really focused on during my direct arm work these past 6 weeks. I don't worry much about the weight at all. I just focus on the mind-muscle connection during each set, working through a full ROM and keeping my rest very short (typically 45s-1m, sometimes as short as 30s). This has made a world of difference in my opinion. My elbows don't ache and I don't get nagging tendonitis like I have in the past. By focusing on the muscle, getting a pump and accumulating the volume my arms are growing and my elbows and tendons are staying healthy. I'm excited to see the changes over the next 6 weeks.

 

8.28.15

A1. Straight Bar Pressdown

Setting 8 x 30

Setting 9 x 30

Setting 9 x 30

Setting 10 x 30

 

A2. DB Curls (Palms up)

30s x 20

30s x 20

25s x 20

25s x 20

 

B1. Cable Pressdown

Setting 5 x 30

Setting 6 x 30

Setting 6 x 30

Setting 6 x 30

 

B2. Reverse Curls

45# x 20

55# x 20

55# x 20

55# x 20

 

C1. 1-Arm DB Preacher Curl

25# x 10

25# x 12

30# x 10

30# x 10

 

C1. 1-Arm Overhead Tricep Extension

30# x 12

30# x 15

30# x 15

30# x 14