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- 30 nov 2004
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Origineel artikel van Charles Poliquin: Arm Yourself
Een paar manieren om je armen tot groei te dwingen is of om ze sterker te maken, zodat je met je normale routine meer gewicht kunt gebruiken (overloading) of door meer mechanische stress te creeren!
Ik behandel nu 3 manieren die hierop gebaseerd zijn:
1. The Repeated Maximum Effort Method:
Load a straight bar or EZ curl bar to 100% of your 1RM. Do a single rep in perfect form. Wait ten seconds, remove 2 to 5% of the load and do another single rep.
Rest 10 seconds, again remove 2-5% of the load, and do another single.
Continue in this manner until you have done 5-7 singles. Rest 4-5 minutes and repeat. Do a total of 3 of these drop sets and you are done.
Strive to increase the weight used every workout.
This method works well for flexors or extensors.
2. Contrast Training
Set up a curl bar with your 5RM. Do 5 reps. On your fifth rep, your spleen should be coming out of your eyes. Rest 3-4 minutes.
Add 15% to the weight that was your 5RM. Curl the weight as high as you can–let us say 30 degrees–and hold it there for 8 seconds. Lower, and raise again as high as you can–let us say 20 degrees this time–and hold it there for 8 seconds before lowering.
Rest 3-4 minutes. Then add 2-5% to your 5RM and crank out 5 full-range reps.
What happens is that those 2 8-second reps will cause post-tetanic faciliation and a few minutes later, you are 2 to 5% stronger.
Rest 3-4 minutes and add 15% to your new 5RM. Again do two isometric reps, pausing twice for 8 seconds.
Rest 3-4 minutes and again put the new 5RM resistance on the bar and crank out 5 full-range reps.
This method works well with flexors but not as well with extensors.
3. Fixation/Insertion Super Sets
In kinesiology, the origin is what is fixated and the insertion is what moves. If you can somehow superset movements that combine these two opposite functions, you tear fibers at both ends and you get super compensation.
Here is a nasty super set for biceps:
Do 4-6 reps of close-grip chin ups (or close grip pulldowns, if you are not strong enough to do the chin ups), rest 8-10 seconds, and then do 8-10 reps of incline dumbbell curls.
Do five sets, resting approximately 2 minutes between sets, and I guarantee you there will be no way you can bend your elbows for at least 5 days without feeing extreme soreness.
Here is what is happening: When you are doing the chin-up, the origin is at the elbow and the insertion is at the shoulder. Then, when you do the incline dumbbell curls, it is the opposite: the origin is at the shoulder and the insertion is at the elbow.
Mechanically, you are doing two extremes and you are inducing fiber damage beyond belief.
For triceps, you can superset weighed dips with overhead triceps extensions. Do 5 reps of weighted dips, rest 8-10 seconds, and then do 10-12 reps of overhead triceps extensions with a rope.
Rest 2 minutes and repeat. Do a total of 5 sets and you will not be able to brush your hair for a few days.
Again, because of varying arm position in these two movements, you have the elbows below the shoulders in one movement and the elbows above the shoulders in the next.
The pain is quite exquisite.
@ Heb m'n laatste training de Fixation/Insertion supersets gedaan en heb sinds tijden niet meer zo'n lekkere pomp gehad! Vooral de Close-grip Chins waren heerlijk om te doen, wanneer je normaal alleen maar met dumbbells traint. M'n hele arm was vol en dik en de aders zwelden lekker op!
Voor degenen die dus een stagnatie hebben met de groei van de armen, probeer dan een van de drie methoden!!
Een paar manieren om je armen tot groei te dwingen is of om ze sterker te maken, zodat je met je normale routine meer gewicht kunt gebruiken (overloading) of door meer mechanische stress te creeren!
Ik behandel nu 3 manieren die hierop gebaseerd zijn:
1. The Repeated Maximum Effort Method:
Load a straight bar or EZ curl bar to 100% of your 1RM. Do a single rep in perfect form. Wait ten seconds, remove 2 to 5% of the load and do another single rep.
Rest 10 seconds, again remove 2-5% of the load, and do another single.
Continue in this manner until you have done 5-7 singles. Rest 4-5 minutes and repeat. Do a total of 3 of these drop sets and you are done.
Strive to increase the weight used every workout.
This method works well for flexors or extensors.
2. Contrast Training
Set up a curl bar with your 5RM. Do 5 reps. On your fifth rep, your spleen should be coming out of your eyes. Rest 3-4 minutes.
Add 15% to the weight that was your 5RM. Curl the weight as high as you can–let us say 30 degrees–and hold it there for 8 seconds. Lower, and raise again as high as you can–let us say 20 degrees this time–and hold it there for 8 seconds before lowering.
Rest 3-4 minutes. Then add 2-5% to your 5RM and crank out 5 full-range reps.
What happens is that those 2 8-second reps will cause post-tetanic faciliation and a few minutes later, you are 2 to 5% stronger.
Rest 3-4 minutes and add 15% to your new 5RM. Again do two isometric reps, pausing twice for 8 seconds.
Rest 3-4 minutes and again put the new 5RM resistance on the bar and crank out 5 full-range reps.
This method works well with flexors but not as well with extensors.
3. Fixation/Insertion Super Sets
In kinesiology, the origin is what is fixated and the insertion is what moves. If you can somehow superset movements that combine these two opposite functions, you tear fibers at both ends and you get super compensation.
Here is a nasty super set for biceps:
Do 4-6 reps of close-grip chin ups (or close grip pulldowns, if you are not strong enough to do the chin ups), rest 8-10 seconds, and then do 8-10 reps of incline dumbbell curls.
Do five sets, resting approximately 2 minutes between sets, and I guarantee you there will be no way you can bend your elbows for at least 5 days without feeing extreme soreness.
Here is what is happening: When you are doing the chin-up, the origin is at the elbow and the insertion is at the shoulder. Then, when you do the incline dumbbell curls, it is the opposite: the origin is at the shoulder and the insertion is at the elbow.
Mechanically, you are doing two extremes and you are inducing fiber damage beyond belief.
For triceps, you can superset weighed dips with overhead triceps extensions. Do 5 reps of weighted dips, rest 8-10 seconds, and then do 10-12 reps of overhead triceps extensions with a rope.
Rest 2 minutes and repeat. Do a total of 5 sets and you will not be able to brush your hair for a few days.
Again, because of varying arm position in these two movements, you have the elbows below the shoulders in one movement and the elbows above the shoulders in the next.
The pain is quite exquisite.
@ Heb m'n laatste training de Fixation/Insertion supersets gedaan en heb sinds tijden niet meer zo'n lekkere pomp gehad! Vooral de Close-grip Chins waren heerlijk om te doen, wanneer je normaal alleen maar met dumbbells traint. M'n hele arm was vol en dik en de aders zwelden lekker op!
Voor degenen die dus een stagnatie hebben met de groei van de armen, probeer dan een van de drie methoden!!
