One of the single best ways to bring up lagging arms is to train them with low volume, frequent workouts.
To really make this work optimally, you have to adjust certain variables. For example: you should do different exercises, sets, reps, and rest intervals each workout.
Likewise, you shouldn’t do this routine for very long, otherwise you’ll end up overtraining.
To bring up lagging biceps and triceps try the following routine for four weeks. At that point take a week off and then resumed normal arm training.
(If you haven’t yet checked out Episode 5 of The Dr Clay Show where I talk about bringing up lagging arms with frequent workouts.)
Great Arm Routine for Better Biceps and Triceps
Monday
barbell curls – 5 X 5 (five sets of five reps; two minutes rest)
close grip bench press – 5 X 5 (two minutes rest)
Wednesday
alternating dumbbell curls – 3 X 8 -10 (90 seconds rest)
overhead dumbbell extensions – 3 X 8 -10 (90 seconds rest)
Friday
preacher curls – 3 X 12-15 (60 seconds rest)
V-bar push-downs – 3 X 12-15 (60 seconds rest)
DC-
Can I use this same protocol to bring up my pathetic shoulders? If so, would using your Delt Triad on one of the three days be overkill?
Thanks!
Marci
Walnut Creek, CA
Hey Dr Clay,
I really appreciate your contributions @ T-Nation. This may look like a noob-ish question for a bodybuilder (my training has been more in the 3-5 rep ‘strength’ range) (Not that I’m claiming bodybuilders are in any way weak, but you know the stereotypes.)
My question is about figuring out starting weights & how ‘heavy’ to lift a few weeks in. Do I base it on a percentage of 1RM, Rate of Perceived Exertion, feeling ‘The BURN’, or just start too low & progress in weight weekly, or something else?
Thanks,
Luke
Vancouver, BC
Luke, that’s actually a great question, even for experienced trainees.
I’m going to dedicate a full show episode over at http://TheDrClayShow.com to this topic real soon. Tentatively planning on filming it today.
Meanwhile, the quick answer is to start out by leaving a couple reps “in the hole” and then progress up in intensity over the next 3 weeks. Then full bore from there (typically) until the end of that training cycle.
Best,
DrC