Twenty-first century living is all about instant gratification—you want results
now
That’s why we’ve put together a workout that, with a single day’s effort,
yields results. This programme will require an empty schedule so do it on a
Saturday and use Sunday to recuperate.
This is specific to your arms but
it works perfectly well isolating other muscle groups as well. Sounds
ridiculous? Free up a weekend, break out a DVD boxset and prepare yourself to be
completely shell-shocked.
How it works
Renowned trainers such as
Gunnar Sikh and Charles Poliquin are strong advocates of this programme’s
ability to produce quick gains. This plan is adapted from their principles by
strength coach Collin Allan and has you doing a mini-workout every 30 minutes
for an entire day.
Your muscles are placed under a tremendous amount of
stress and their energy stores (glycogen) will be completely drained, says
Allan. Studies in the Journal of Sports Medicine and Physical Fitness found
training at such a high volume is beneficial, as long as it is done infrequently
and rest days are scheduled in.
And if your muscles look smaller, fear
not: Your calorie intake is tremendously high and works to cancel any shrinking
due to glycogen depletion. As you rest, your body will shuttle all the nutrients
to the damaged muscles to aid recovery.
You’re going to ache for a couple
of days afterwards but the good news is you can keep up the hardcore
feeding—just stick to the same meals on your regular training days.
THE WORKOUT FOR BIGGER ARMS
Exercise pair 1
Hammer curls
1 second to raise
the weights, 4 seconds to lower them
With standard dumbbells curls you
might experience weakness in the wrist on the last few reps of a set. As hammer
curls have a neutral wrist position, this is largely eliminated.
Stand
with your feet shoulder-width apart holding a dumbbell in each hand with your
palms facing in. Quickly curl the weights up one at a time until they reach your
shoulders. Contract your biceps, then slowly reverse the
motion.
Lying triceps extensions
2 seconds to raise the weights, 2
seconds to lower them
Lie face-up on a bench or on the floor with your
feet flat. Hold a dumbbell in each hand above your chest. While keeping your
upper arms perpendicular to the bench, lower the weights so they end up next to
your ears. Pause, then straighten your elbows to return the weights to the
start.
Exercise pair 2
Exercise bench dips
4 seconds to
lower yourself, explode upwards as fast as you can
Take a bench and grasp
it’s sides with your arms fully extended. Step forward until your legs are
extended. Your arms should remain straight, supporting your weight.
Bend
your elbows to lower your glutes towards the floor. Straighten your arms to
press yourself back up to the starting position. Feel free to collapse back onto
the bench once you’ve completed your reps.
Overhand curls
1 second
to raise the weights, 4 seconds to lower them
This will really emphasise
your forearm muscles, which will stop you looking like a pair of biceps on legs.
Stand with your feet shoulder-width apart holding a dumbbell in each hand.
Rotate your arms so that your palms face behind you. Curl the weights up
until they reach your shoulders. Contract your biceps, then reverse the motion
and slowly return to the starting position.
Why?
The eggs are rich in protein, fats and zinc that combine with vitamin C in the
OJ to help your muscles recover more quickly.
10:30 Programme B
11:00
Programme A
11:30 Programme B
12:00 Programme A
12:30 Programme
B
12:45 Lunch
2 turkey breasts/ 250gm paneer, 1 head of broccoli, 1
sweet potato, 2 tsp olive oil, 1 mug of green tea Grill the turkey, roast the
spud, steam the broccoli, drizzle with oil.
Why? Olive oil is rich in omega-3
fats which have an anti-inflammatory effect, thereby boosting recovery, while
the green tea is full of antioxidants.
13:00 Programme A
13:30
Programme B
14:00 Programme A
14:30 Programme B
14:45 Recovery
shake
30gm whey protein, 5gm creatine, 2 bananas, 100gm frozen cherries, 2
tbsp of flaxseeds, 200ml water, Blend and drink
Why? The whey provides
protein while the creatine gives you energy. A study at the University of
Vermont found men who ate cherries reported less postexercise muscle pain than
those who didn’t.
Why? The salmon
is rich in creatine and protein, which are vital ingredients to help you
recover. Tofu gives the same amount of protein as salmon.
20:00 Kick back
and get a good night’s rest, you deserve it!
Tags:
Arm muscle workouts, arm weight lifting, arm shoulder exercises, arm chest
exercises, arm strength training, arm workout exercises, arm chest workout, arm
workout tips
Muscle Building For The Arms In One Day
