Over the last 6 weeks, James and Ben have run an arm course, designed to increase specifically muscle mass but also strength within the arm musculature.
Each week focused on a different training system which was designed to create a different stimulus through volume, variety and time under tension.
Every week had the main workout and then a finisher of some kind, whether it was our Watson Fat Grip Wrist Roller, constant tension curls or close grip press ups we made sure that our trainees had nothing left!
Here is a brief overview of the 6 weeks.
Week 1 - 6,12,25
Week 2 - Nasty Sets
Week 3 - 8,8,16
Week 4 - Origin/Insertion
Week 5 - Gironda 8x8
Week 6 - EBW Special
I just want to focus on the final week, the EBW special. It's called this because I haven't seen a workout written like this before, that's certainly not to say that there hasn't been, but until I find out it's proper name, it will stay as this for now. Here's how the workout looked...
A1 - Supinated Close Grip Chin Ups
A2 - V Bar Dips
B1 - 1 1/4 Fat Gripz 60' Hammer Curl
B2 - Decline Close Grip Bench Press
C1 - Fat Gripz Straight Bar Cable Reverse Curl w/ Isometric Hold at 90'
C2 - Standing Rope French Press
Not too bad right?
Here's how the reps, sets, tempo and rest was set out...
Set 1: 6 @ 50X0
Set 2: 8 @ 40X0
Set 3: 12 @ 30X0
Set 4:15 @ 20X0
Set 5: 25 @ 10X0
You would complete the super-set and then rest just 60s between each set! The workout should take just 40 minutes!
The idea is that with the varying rep ranges, you complete destroy every muscle fiber. The high volume and minimal rest ensures high growth hormone levels, essential for building muscle and losing body fat. You would think the guys were doing a leg workout!
Thanks to: James Godfrey, Lee Sharp, Nick Stanley, Keith Tucker, Adam Wilson, Mattais Andersson, Gary Dinsey, Paul Adams and Jon Richardson. You all trained very well (standard moaning from Adam and Gary) but hope you all enjoyed the course.
Our Chest and Back course, starting on Monday 26th September is now completely full which we hope is a sign of things to come.
Please email james@elite-bodyworks.com for any information on upcoming courses.
