5 Ways To Add Inches To Your Arms P2

#3 THE 21's:

21's are about hitting each muscle from the buttom-to-middle and middle to top positions of each exercise.

For example, perform 7 repetitions of a standing barbell curl, but only go half way so your forearm is parallel with the ground. Next, perform 7 repetitions of a standing barbell curl from the middle position to the top position. Finally, perform 7 repetitions through the entire range of motion.

Complete 3 sets with 30 seconds rest.

For triceps, perform the same structure using the barbell skullcrusher, dips, or cable pushdowns

#4 THE STATIC BURSTS:

Static bursts are for target muscle fibers by using nearly every lifting tempo or style combined into one. 

For biceps:

Load a cable station for curls with heavier than usual resistance. Go with a weight you could complete 6 repetitions.

As explosively and as quickly as possible, curl the weight up to the top position. Hold for 5-10 seconds, then slowly lower the weight for 5-10 seconds. Rest 3 seconds, then explode up to the top and repeat. 

Complete this for as many repetitions as possible. Complete 3-5 sets with 30 seconds rest.

For triceps:

Use the cable pushdowns as your exercise

#5 THE FASCIA STRETCH REST:

Fascia is a thin layer of tissue that surrounds muscles. The fascia stretch rest is the concept of using rest periods as a time to stretch the fascia of the muscle allowing for more blood flow into the arms. 

For biceps:

Complete a set of incline dumbbell curls for 10 repetitions. After finishing use the bench as a prop to hold with you hands and lean your body forward while stretching the biceps muscle. Hold this position for 15-30 seconds and repeat on the other arm. Rest another 15 seconds and complete another 10 repetitions of curls. Run through this routine for 3-5 sets.

For triceps:

Complete a cable kickbacks for 10 repetitions. After finishing perform an overhead tricep stretch with the elbow pointing up to the ceiling and your opposite arm pushing your back. Hold this position for 15-30 seconds and repeat on the other arm. Rest another 15 seconds and complete another 10 repetitions of curls. Run through this routine for 3-5 sets.

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