Training

Filling Out a Tall Frame

Here’s how tall guys can blow up triceps and biceps for maximum mass.

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REVERSE-GRIP CABLE PULLDOWN

Execute them with two hands on a straight-bar attachment or one at a time with a D-handle; both ways activate the medial head.

SEATED MACHINE DIP

Finish up using the FST-7 dictum of seven sets of 10 to 12 reps with a 45-second rest between each set to force an ever-larger volume of liquid into the muscle as the sets advance. Choose a weight that offers a challenge in the 10- to 12-rep range but doesn’t cause you to fail on the first few sets. It’s OK if you fail to reach 12 on the final few sets as long as you’re pushing yourself as hard as possible.

 Tall Order Arm Training: Triceps 

These sample triceps and biceps routines would be effective for anyone but are designed to help taller bodybuilders with longer arms fill out their frames:

Straight-bar Cable Pushdown: 4 sets, 10–12 reps

Barbell or Smith Machine Close-grip Bench Press: 4 sets, 8–12 reps

Barbell Lying Triceps Extension: 3 sets, 8-12 reps

superset with 

Seated Two-arm Overhead Dumbbell Extension: 3 sets, 8-12 reps

Reverse-grip Cable Pushdown: 3 sets, 12 reps

Seated Machine Dip: 7 sets, 10–12 reps

 

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