Phil Heath’s 40 Incredible Arm Training Tips

Are you on a look out for arm training secrets? If you are, then would you consider taking and advice or two from Mr. O? Don’t know about you, but I certainly would. So why not sticking with me and read through these 40 advices the big man has to give. Yes, you’ve heard that right.
It’s forty with a big F! And they are brought to you by the man who had brought home five Sandows so far.

1. Try working out alone. In that way you can set your own pace and never depend on anybody.

2. Biceps and triceps are trained together.  Train your weaker muscles while you’re still fresh. In my case I always go for training the biceps first, because my triceps grow more easily.

3. Make standing dumbbell curls the cornerstone of your biceps exercises. They allow a you to execute greater range of motion, curling your arms separately.

4. Avoid alternating reps for dumbbell curls. I advise you alternating on every five reps. In this manner you provide each of the arms with longer resting period, which allows you to do additional reps. It also allows you to pay more attention to each arm.

5. When doing curls it’s very important that you do the negative portion of the reps with controlled movement. By lowering the weight slowly you are recruiting more muscle fibers.

6. The sharp look of your arms is created by the separations and striations. This can be achieved only with dieting and lots of cardio. You need not be preoccupied with measurements. A lean arm is always more impressive than fat arm, even when somewhat smaller.

7. Stabilize your body for concentration curls avoiding movement of the working arm’s elbow. You can brace yourself against a dumbbell rack.

8. Try to make your arms look as symmetrical as possible. Of course, this is not an easy task and many bodybuilders have failed to live up to it, yet the symmetry is key to looking impressive.

9. The ideal rep count per set for biceps is 10 reps. This prompts ideal growth.

10. Never work out with weights that do not allow you doing 10 reps. Overstraining your muscles can lead to injury and hurt your overall training.

11. The brachialis muscle is very important for doing the rear double biceps shot. Work your brachialis with hammer curls.

12. Holding the weights when practicing is sufficient enough for growing your forearms. You can also do hammer curls, as they target the upper forearms.

13. Preacher curl machine can be used for doing one arm at a time. These machines are not always designed so that a bigger guy can position himself ideally and work both sides at the same time. Yet, you can use them for working one arm focusing on the biceps.

14. Try adjusting your training protocol so that you do 12 sets for your biceps and triceps.

15. EZ-bar curls should be left for the end of the training so you can avoid going heavy.

16. Try narrowing your grip when doing EZ-bar curls. In this way you target the outer biceps head better.

17. Periodization is very important for your training. Try dividing your protocol into periods when you train with heavier weights, and periods for higher reps. In the heavier period stick to doing 10 reps per set, and allow yourself a longer rest between sets. For the lighter period, the reps per set should be kept in the 12-15 range, and you should do them faster.

18. Form is very important when doing curls. Avoid swinging the weights and recruiting your back and your shoulders, instead of focusing on your biceps.

19. One of the best ways to be sure that your form is correct when doing curls is to use an arm blaster. This contraption is designed to lock your elbows.

20. Try mixing things ups and adding various movement in order to achieve consistent growth.

Continues on next page (next arm training tips!) >>


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