By: Gavin Louis Uridel

To train hard is something everyone says or tries to do in the gym. To train purposefully, with intelligence as well as training hard, is something few achieve.

I’m sure you have seen it before. The guy in the gym curling the 80lbs+ dumbbells using every bit of momentum under the sun to move the weight. You aren’t sure what he is working… back, hip flexors, biceps, some shoulder? He’s probably working a lot – but hey, you’re training something right? Well… sorta yeah. Meanwhile, the guy’s arms look nowhere near the size you would expect of someone who is curling such Herculean weights.

Now, before anyone throws out the “Ronnie Coleman trained heavy and crazy and look at him!” or comparing other bodybuilders like Branch Warren, Dorian Yates, etc. I’ll respond to this and say – you’re taking the most genetically gifted bodybuilders in all history and using their training methods to justify why you are training a certain way.

I’ll let that one sink in for a bit.

Now, I’d like to provide some pointers for building your arms to their maximum potential. This is just ONE method. If you have a method you are using and getting sensational GAINZ off, then, by all means, continue to use it.

If, however, you are using a training method and are not impressed with your seemingly lackluster progress in building your #DubClub (20”+ arms) guns… then maybe you can try this method out. After all, it worked for this Big Sexy fella.

TIPS FOR BUILDING BIGGER GUNS

1. Leave the EGO at the door.

Don’t get hung up on all the weight that everyone else is using on their horrific-form exercises. Use a weight that you can feel the muscle – don’t worry about what the number on the iron says.

2. Train the Muscle… not the Weight.

While leaving your Ego at home… you still want to train the muscle. You don’t simply want to MOVE the weight. Each rep, you need to feel it in the muscle you are training that day. If you aren’t, you need to either lower the weight or hire/get help from someone who can teach you the proper form and execution of the movement.

3. Control Each Portion of the Motion

Here is a cool fact. Your muscles are 200% stronger on the negative/eccentric portion of the movement than on the positive/concentric part. Your muscles are 150% stronger (than the concentric part of the motion) at the apex of the movement (like the squeeze on the biceps or full extension on the triceps).

So why do people let the weight free fall on the negative portion? Control it WITH YOUR BICEPS/TRICEPS on the way down and make sure to flex your biceps or triceps at the apex of the motion. If you can’t hold the flex at the APEX or control it slowly on the negative – then you are most likely using momentum or other muscle groups to push the weight up on the positive/concentric part of the motion.

4. It’s all about Obeying the Pump baby…

Unlike some other muscle groups that may respond better to heavier movements and lower repetitions, your arms aren’t designed that way. Fill them with blood and keep filling them. Supersets by linking triceps with biceps and even drop sets to push more and more blood into the set. Blood starving sets for triceps (using the overhead rope) are an excellent way to do this at the end of your training sesh.

Not for nothing – but a great pre-workout loaded with all of the good pump agents and not over-stim’d will be best. I use RHINO BLACK super-setted with 2 extra scoops of the RAW series citrulline malate all by MuscleSport for that extra ka-pow.

So get out there in your gym… leave your ego at home, train the weight and get well on your way to being in the #DUBCLUB