Total-Body Arm Training

by Scott Abel



Bodybuilding veteran Scott Abel has a radical plan to turn arm
day into the best fat-burning workout of the week.
If you do traditional body-part training, you probably have an
"arm day in your routine. But there's a problem
with arm day: You may get some muscle-building response in the
muscles you're targeting, but there's hardly any
metabolic effect. In terms of conditioning, arm day is pretty much
a day off for your body.
Here's why that's an issue: Neural drive — your
body's ability to recruit the largest and most powerful motor
units — is actually stronger during a fatiguing workout. This
not only increases your ability to overcome fatigue, it makes
targeted training to specific muscles even more
effective.
Let me say that again because it's unlikely you've
heard it before: When you train to recruit high-threshold motor
units in a fatigued state, you achieve better neural drive and more
efficient overload.
Good news for hard-gainers and hard trainers, bad news for the
lazy types.
The following workouts combine total-body conditioning, core and
movement work, and pure arm training. It's meant to fit into a
traditional five-day body-part split — three days on, one day
off, two days on, one day off. I often use this kind of arm
training with bodybuilders who're peaking for a show. If we do
it early in the dieting stage, it enhances metabolic response,
allowing them to get leaner faster, with less calorie reduction and
while retaining more muscle mass.
You can do either of these workouts on arm day, or alternate
them from one week to the next. Just make sure you always do your
arm training on the same day. And be prepared — this one will
knock you on your ass if you aren't ready for
it.


Scott Abel



Workout 1
Do two warm-up sets of the first exercise.

1A) Barbell walking cheat curls

Sets/reps: 6 x 8-10

AC_FL_RunContent( 'codebase','http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=7,0,0,0','width','320','height','240','id','FLVPlayer2','src','/FLVPlayer_Progressive','flashvars','&MM_ComponentVersion=1&skinName=/Clear_Skin_2&streamName=/img/photos/2008/08-169-training/Walkingcheatcurl.wmv&autoPlay=false&autoRewind=true','quality','high','scale','noscale','name','FLVPlayer','salign','lt','pluginspage','http://www.adobe.com/shockwave/download/download.cgi?P1_Prod_Version=ShockwaveFlash','movie','/FLVPlayer_Progressive' ); //end AC code [/url]

1B) Alternating chopper sit ups

Sets/reps: 6 x 10-15 (each side)

AC_FL_RunContent( 'codebase','http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=7,0,0,0','width','160','height','120','id','FLVPlayer2','src','/FLVPlayer_Progressive','flashvars','&MM_ComponentVersion=1&skinName=/Clear_Skin_2&streamName=/img/photos/2008/08-169-training/AltChopperSitUps&autoPlay=false&autoRewind=true','quality','high','scale','noscale','name','FLVPlayer','salign','lt','pluginspage','http://www.adobe.com/shockwave/download/download.cgi?P1_Prod_Version=ShockwaveFlash','movie','/FLVPlayer_Progressive' ); //end AC code

2A) Alternating dumbbell biceps curls

Sets/reps: 4 x 8-10 (each arm)

2B) Dumbbell alternating plank pull-ins

Sets/reps: 4 x 10-12 (each side)

AC_FL_RunContent( 'codebase','http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=7,0,0,0','width','320','height','240','id','FLVPlayer2','src','/FLVPlayer_Progressive','flashvars','&MM_ComponentVersion=1&skinName=/Clear_Skin_2&streamName=/img/photos/2008/08-169-training/Plankpullin.wmv&autoPlay=false&autoRewind=true','quality','high','scale','noscale','name','FLVPlayer','salign','lt','pluginspage','http://www.adobe.com/shockwave/download/download.cgi?P1_Prod_Version=ShockwaveFlash','movie','/FLVPlayer_Progressive' ); //end AC code [url=http://www.t-nation.com/FLVPlayer_Progressive.swf] [/url]

3A) Machine preacher curls

Sets/reps: 4 x 10-12

3B) Rocky abs

Sets/reps: 4 x max

AC_FL_RunContent( 'codebase','http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=7,0,0,0','width','320','height','240','id','FLVPlayer2','src','/FLVPlayer_Progressive','flashvars','&MM_ComponentVersion=1&skinName=/Clear_Skin_2&streamName=/img/photos/2008/08-169-training/Rockyabs.wmv&autoPlay=false&autoRewind=true','quality','high','scale','noscale','name','FLVPlayer','salign','lt','pluginspage','http://www.adobe.com/shockwave/download/download.cgi?P1_Prod_Version=ShockwaveFlash','movie','/FLVPlayer_Progressive' ); //end AC code

4A) One-arm Zottman curls

Sets/reps: 3 x 12-15 (each arm)

AC_FL_RunContent( 'codebase','http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=7,0,0,0','width','320','height','240','id','FLVPlayer2','src','/FLVPlayer_Progressive','flashvars','&MM_ComponentVersion=1&skinName=/Clear_Skin_2&streamName=/img/photos/2008/08-169-training/OnearmZottmancurl.wmv&autoPlay=false&autoRewind=true','quality','high','scale','noscale','name','FLVPlayer','salign','lt','pluginspage','http://www.adobe.com/shockwave/download/download.cgi?P1_Prod_Version=ShockwaveFlash','movie','/FLVPlayer_Progressive' ); //end AC code [url=http://www.t-nation.com/FLVPlayer_Progressive.swf] [/url]

4B) Elevated medicine-ball plank holds

Sets/reps: 3 x slow count to 30

AC_FL_RunContent( 'codebase','http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=7,0,0,0','width','320','height','240','id','FLVPlayer2','src','/FLVPlayer_Progressive','flashvars','&MM_ComponentVersion=1&skinName=/Clear_Skin_2&streamName=/img/photos/2008/08-169-training/ElevatedMBplankholds.wmv&autoPlay=false&autoRewind=true','quality','high','scale','noscale','name','FLVPlayer','salign','lt','pluginspage','http://www.adobe.com/shockwave/download/download.cgi?P1_Prod_Version=ShockwaveFlash','movie','/FLVPlayer_Progressive' ); //end AC code

5A) Machine triceps dips

Sets/reps: 4 x 8-10

5B Alternating lunges with front reach

Sets/reps: 4 x 10-15 (each leg)

AC_FL_RunContent( 'codebase','http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=7,0,0,0','width','320','height','240','id','FLVPlayer2','src','/FLVPlayer_Progressive','flashvars','&MM_ComponentVersion=1&skinName=/Clear_Skin_2&streamName=/img/photos/2008/08-169-training/Alternatingfrontreach.wmv&autoPlay=false&autoRewind=true','quality','high','scale','noscale','name','FLVPlayer','salign','lt','pluginspage','http://www.adobe.com/shockwave/download/download.cgi?P1_Prod_Version=ShockwaveFlash','movie','/FLVPlayer_Progressive' ); //end AC code [url=http://www.t-nation.com/FLVPlayer_Progressive.swf] [/url]

6A) Cable overhead rope extensions

Sets/reps: 4 x 10-15

6B) Alternating lateral lunges with reach

Sets/reps: 4 x 10-15 (each leg)

AC_FL_RunContent( 'codebase','http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=7,0,0,0','width','320','height','240','id','FLVPlayer2','src','/FLVPlayer_Progressive','flashvars','&MM_ComponentVersion=1&skinName=/Clear_Skin_2&streamName=/img/photos/2008/08-169-training/Alternatinglateralreach.wmv&autoPlay=false&autoRewind=true','quality','high','scale','noscale','name','FLVPlayer','salign','lt','pluginspage','http://www.adobe.com/shockwave/download/download.cgi?P1_Prod_Version=ShockwaveFlash','movie','/FLVPlayer_Progressive' ); //end AC code

7A) Cable one-arm triceps pushdowns

Sets/reps: 4 x 10-15 (each arm)

7B) Alternating lunges to rear with reach

Sets/reps: 4 x 10-15 (each side)

AC_FL_RunContent( 'codebase','http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=7,0,0,0','width','320','height','240','id','FLVPlayer2','src','/FLVPlayer_Progressive','flashvars','&MM_ComponentVersion=1&skinName=/Clear_Skin_2&streamName=/img/photos/2008/08-169-training/Posteriorreachinglunge.wmv&autoPlay=false&autoRewind=true','quality','high','scale','noscale','name','FLVPlayer','salign','lt','pluginspage','http://www.adobe.com/shockwave/download/download.cgi?P1_Prod_Version=ShockwaveFlash','movie','/FLVPlayer_Progressive' ); //end AC code [url=http://www.t-nation.com/FLVPlayer_Progressive.swf] [/url]

8A) Cable reverse-grip one-arm pushdowns

Sets/reps: 4 x 15 (each arm)

8B) Dumbbell overhead lockout holds

Sets/reps: 4 x slow count to 30

AC_FL_RunContent( 'codebase','http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=7,0,0,0','width','320','height','240','id','FLVPlayer2','src','/FLVPlayer_Progressive','flashvars','&MM_ComponentVersion=1&skinName=/Clear_Skin_2&streamName=/img/photos/2008/08-169-training/Dblockoutholds.wmv&autoPlay=false&autoRewind=true','quality','high','scale','noscale','name','FLVPlayer','salign','lt','pluginspage','http://www.adobe.com/shockwave/download/download.cgi?P1_Prod_Version=ShockwaveFlash','movie','/FLVPlayer_Progressive' ); //end AC code

You'll notice that the core and conditioning exercises
become more fatiguing as you move through the workout, while the
triceps movements become more targeted and isolated. The goal is to
take advantage of the fatigue while increasing neural drive to the
arms.
On the conditioning exercises — the functional movements
— you make progress three different ways. First, increase the
speed of your movement. Second, increase the range of motion.
Third, add more weight.



Workout 2
Do two warm-up sets of the first exercise.
1A) Standing barbell curls

Sets/reps: 6 x 8-10

1B) Diamond push-ups, hands on medicine ball, elbows
wide

Sets/reps: 6 x 10-max

AC_FL_RunContent( 'codebase','http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=7,0,0,0','width','320','height','240','id','FLVPlayer','src','/FLVPlayer_Progressive','flashvars','&MM_ComponentVersion=1&skinName=/Clear_Skin_2&streamName=/img/photos/2008/08-169-training/Diamondpushups.wmv&autoPlay=false&autoRewind=true','quality','high','scale','noscale','name','FLVPlayer','salign','lt','pluginspage','http://www.adobe.com/shockwave/download/download.cgi?P1_Prod_Version=ShockwaveFlash','movie','/FLVPlayer_Progressive' ); //end AC code [url=http://www.t-nation.com/FLVPlayer_Progressive.swf] [/url]