Tag Archive for: get buff fast

Jungle Gym Bicep/Tricep Blasters!

Bored of your gym routine? Arms stop growing? Try the 10in30

Jungle Gym Bicep and Tricep Blasters!

Build big bad biceps and trump truly tremendous triceps! Take a break from dumbbells, leave the barbell at the gym, forget cables and curl machines. You’re going to use something that weighs WAY MORE:

YOUR BIG OLE SELF!

You’ll be using your own bodyweight to blast the heck out of your upper arms and get a pump like no other. That’s because you’ll do dropsets of both bicep curls and tricep extensions with more weight than you normally curl and press with your triceps. How are you going to do that, you ask?

Your lats are going to help out a bit in order to allow your biceps and triceps to lift more weight, namely YOUR bodyweight. That’s right, the lats will assist both the biceps during curls and the triceps during extensions. In fact, you will see some swelling on your lats as well.

So get yourself a Jungle Gym suspension system and do THIS:

So that you don’t have to lower the handles for triceps after you do curls like I did, (tri’s are stronger than bi’s) just keep the handles at the same height for both sets but be sure to start really low so that your triceps get a damn good workout in the first few sets. It might be too hard for your bicep curls, so use more of a rowing motion, putting your back into it and bringing your elbows back behind you a bit. Don’t row too much, only as much as you need to finish your 6 reps. Cool?

“So how many reps? How many sets? Alternating? Back to back? What will I do???”

HERE’S WHAT YOU’LL DO, BIFF!

If you are already a premium member, simply go to the premium Workout of the Week 666 page. If you haven’t chosen your user name, check your email for the 10in30 Welcome message with the subscribers only link to choose a username. Once you choose your username, you’ll have access to 10in30 Premium like this workout, charts, and the member forum where you can ask questions and connect with others doing the same workouts.

Why do I recommend the Jungle Gym vs the TRX suspensions system? Because it costs only $50 compared to $100 or more. See THIS PAGE for my writeup on the many exercises you can do with it.

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CHEST & ARMS BOMB!

deltoids "rotator cuff"

Today, was Chest and Arms, with a hint of Rear Delts and Rotator Cuffs as pictured above. Have I mentioned that it’s a good idea to do some opposite sets when you’re targeting a specific body part? For example, today was Chest, but to be well balanced and not start looking all lopsided with the chest curling in, I did some light upper back and delt work. Not to mention; I don’t want a shoulder injury from too much pressing like I had before.

This is also beneficial to the targeted body part itself. Apparently, the chest will get a bigger pump and will therefore perform better when you complement it with some back work. You can easily see that on the upper arms if you’re doing my GAIN 10lbs Friday Arms workout where you follow an intense shoulder workout with super drop sets of biceps, then immediately go to triceps.

Don’t believe me? Ask Arnold. Go ahead call him.

Here’s my workout for today:

INCLINE BENCH: X3
COMPLIMENTED WITH LIGHT WEIGHT BENT-OVER REAR DELT EXTENSIONS

INCLINE HAMMER PRESS: X4
COMPLIMENTED WITH BODY ROWS ON HORIZONTAL BAR

STRAIGHT HAMMER PRESS: X4
MORE BODY ROWS/DELT EXTENSIONS

ROTATOR CUFF EXTENSIONS, SIDES: X2
ROTATOR CUFF EXTENSIONS, TOP: X2

BAR BICEP CURLS WITH BOMBER:
SUPERSET: UNILAT CABLE CURLS 16 REPS. X3

TRICEP PRESS DOWNS V-BAR WITH BOMBER
SUPERSET: UNILAT CABLE PRESS DOWNS WITH BOMBER X2

REVERSE-GRIP BICEP CURLS WITH EZ BAR. NO BOMBER. “TWENTY-ONES”: 7, 7, 7!

FOREARM CURLS BEHIND THE BACK
FOREARM REVERSE CURLS ON PREACHER
FOREARM CURLS FRONT OF BODY

biceps bomber

I love the Bicep Bomber for really isolating the biceps. It also works great for the tri’s during press downs, both unilateral and bilateral because it makes sure your upper arms are not rotating at the shoulder. Be sure to adjust the height so your elbows are a little below the bottom edge of the Blaster, and press it to your body when curling or doing tricep-press downs.

I had a few guys ask me about it at the gym and one dude tried it, and really dug it. At $29, it’s an inexpensive new gadget to get you excited for arms day again.

THEMS Rotator Cuff Extensions are fucking-fantastic for making your rear delts explode!

deltoids "rotator cuff"

You do them enough and you’ll quickly see that little bump behind your shoulder that you hadn’t noticed before. Gives your shoulders a much more massive appearance since there’s an additional muscle taking care of the rear shoulders. Since the delts and especially the rotator cuffs are pretty fragile, be sure to use light weight, high reps. I did 12 reps each set.

ALSO, don’t forget to vary your grip on barbell curls. The additional cable curls will help you out with that, but it’s still good to do 1 set of straight barbell curls, 1 set of wide grip, and one of narrow or EZ bar.

____ SEE YA AT THE GYM _____

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When you mess up.

What kind of a person are you—a quitter or a keep-onner?

I often hear people say things like, “Well, I already messed up my diet in the morning, so there goes that! I guess I can eat whatever I want now.” They somehow justify being bad for the entire day because they messed up once. This is also applied to many other things in life, not just diet and workouts. I don’t get this. Is it the quitter types that think this way? Is it the person that is just looking for an excuse to quit? “Whew! I’m so glad I messed up,” he thinks, “Now I have an excuse to not even try for the rest of the day.” What’s up with that?

Keep on keeping on!
If you do happen to mess up on one meal, or miss one workout, don’t let the quitter thought emerge. Don’t let that be an excuse to eat like a friggin pig the rest of the day as if you did something to deserve it. What did you do? You fucked up. So you get rewarded? wtf? How about, you give yourself a reward on Sunday after you’ve been bad-ass with your diet and workouts the rest of the week? Sounds better, right?

If you do have a “bad” breakfast with too much fat or sugar or something, you can still offset it or even completely undo it and still come out on top for that day. Calories in versus calories out, remember? So, you can eat something bad like chili fries or some cake for someone’s birthday at work, or a high-calorie and high sugar Cadillac Margarita (my favorite), and still be ok by the end of the day or the next. How? Well you know that you’re just going to have that many more bad calories to burn off that day. No problem; Calories in versus calories out. Double your HIT cardio into two sessions that day or the next and be good the rest of the week.

It’s important not to be a Nazi about your diet and end up being anti-social. If it’s someone’s birthday, and your co-workers are going out and will have drinks, and cake, be sure to join them and don’t make a big issue about your diet. Keep it lo-pro! keep it to a minimum without letting people know you’re doing that and don’t mention anything about your diet, or something silly like, “Well, I’m just going to have to run extra long tonight!” Why make those that are going to eat big portions feel bad? It’s a birthday celebration, stupid! haha Just be cool about it and especially, don’t be preachy.

Same goes for your workouts. You have a bad week or weekend like me in Vegas, well pick up where you left off and work a little harder each time during the following week. Don’t resort to shooting yourself in the foot by not working out the whole damn week because you messed up the first half. It’s so easy to lose muscle, yet so hard to gain muscle and even harder to lose fat, right?! So don’t give that fact a boost by loosing an entire week!

Cheers, keep-onners!

_____

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