It might be time to put the surf boards away, but I have a better wave for you that will build strong and muscular arms
faster than you ever thought possible…
Most guys like to get leaner and more athletic during the summer months but with the days getting cooler and a little extra time on your hands with the kids in school, the fall season is a great time to turn up the heat in your workouts and focus on building some sleeve splitting arms.
Yep, this routine will focus on muscle hypertrophy, which is just a fancy name for muscle-growth…
From the very first time someone picks up a weight the first exercise they usually go to is the standing dumbbell bicep curl and if you ask someone to show you their muscles they will usually roll up their sleeve and flex their bicep. But what guys fail to realize is that the tricep muscle; the horsehoe shape muscle on the back of your arm makes up two thirds of the arm.
Now as a busy dad, if you’re really crunched for time I still recommend you focus on full body compound exercises like squats, deadlifts, pullups and pressing variations that give you the best bang for your training buck, but if really want to increase the size and strength of a specific muscle group a little extra attention might be required.
Ride the Wave
Wave loading refers to a lifting technique where the weights and reps change with every set within a wave. A wave is usually a group of 2-3 sets. Normally 2 waves are performed when training for muscle size, while 2-4 waves can be used when training for strength. The goal is to try to use heavier weights with each new wave.
Over the years I have found this to be the BEST method for building muscle and getting stronger INSTANTLY in the gym.
Wave loading works by activating your body’s nervous system, which is basically your body’s information superhighway for sending signals to your working muscles.
It simply tricks your mind and body into lifting heavier loads, which in turn can lead to more muscle.
By gradually ramping up to heavier weight in your first wave, you will be able to handle a lot heavier weights in your second wave than if you just pyramided up to a heavier weight the old fashion way.
For example, you might be able to curl 5 reps of 50 lbs normally, but after doing a wave load you would probably lift at least 60lbs for 5 reps in the very same workout!
Along with the wave loading technique this arm workout also involves Antagonistic Supersets where you rotate back and forth between opposite muscle groups, in this case, the biceps and triceps. This enhances performance, saves time and will (in my best Arnold accent) “pump you up!”
Awesome Arms Workout
A1 Close Grip Preacher Curls, (7,5,3 Wave Loading), 1st wave set of 7, 5, 3, 2nd wave, set of 7, 5, 3, 75 secs rest
A2 Close Grip Bench Press, (7,5,3 Wave Loading), 1st wave set of 7, 5, 3, 2nd wave, set of 7, 5, 3, 75 secs rest
B1 Incline DB Hammer Curls, 4 sets of 6-10 reps, 60 secs rest
B2 Decline EZ-Bar Tricep Extensions, 4 sets of 6-10 reps, 60 secs rest
C1 Standing DB Zottman Curls, 3 sets of 10-12 reps, 45 secs rest
C2 Rope Tricep Cable Pushdowns, 3 sets of 10-12 reps, 45 secs rest
A1-A2 means do one exercise set, rest and perform second exercise set, or if you’re in a rush for time don’t rest at all in between exercise supersets!
*Stick with this routine for 4-6 weeks and don’t do more than a couple wave loaded exercises in one workout as it puts a lot of stress on your nervous system and pay attention to getting enough recovery between workouts with proper nutrition and a good nights sleep. Probably not the best workout routine if you’re a sleep deprived new dad!
Also feel free to curse me out in the comments section when you have trouble combing your hair the next day due to some new found muscle soreness. The pain will turn to pleasure when people start grabbing your arms and asking you “Do you workout?”
So if you are sick of slaving away in the gym for months trying to add to your arms, give wave loading a try and enjoy the ride to building some awesome arms.
Sean Barker is a busy dad who finds time for family, fitness and fun. He likes pumping iron as well as producing it, as a heavy equipment
operator in the iron ore mines. He is ALSO a nationally certified personal trainer who writes for Fit Parent and Inside Fitness magazines and is the author of The Dad Fitness System at www.DadFitness.com. Sean also has a Dad Fitness Blog with tips, thoughts, and humor on being a fit dad at DadFitnessBlog.com.