Training

Filling Out a Tall Frame

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

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 BICEPS 

STANDING CABLE CURL

Warm up with a standing cable curl, which could mean a straight bar, cambered bar, or even a rope. Four sets of 10 to 12 reps will quickly heat your bi’s to a full boil.

BARBELL or EZ-BAR CURL

Next is a strength and power move that thumps the biceps brachii up and down its length when performed through an ample range of motion. Pyramid up the weight, starting with 12 to 15 reps that decrease to about eight as the resistance gets heavier.

REVERSE INCLINE BARBELL CURL + SEATED INCLINE DB HAMMER CURL

Superset reverse incline bench barbell curls and seated incline-bench dumbbell hammer curls. These all occur on the same bench—first facedown for the barbell curls, then flip around and sit on the incline bench for hammer curls, which switches emphasis from the biceps brachii to the brachialis.

Both movements put the biceps under a deep stretch, which helps activate muscle tissue at either end of the muscle—critical for someone with longer arms. While you can’t lengthen a muscle through any amount of training (thank you, genetics), you can develop as much of the existing muscle as possible.

PREACHER CURL

The finisher calls for a dose of FST-7: seven sets, 10 to 12 reps, with a max of 45 seconds’ rest between each set. As with triceps, choose one weight and stick with it throughout.

 

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