Training

Filling Out a Tall Frame

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

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 Tall Order Arm Training: Biceps 

Standing Cable Curl: 4 sets, 10–12 reps

Barbell or EZ-bar Curl: 4 sets, 8–12 reps

Reverse Incline-bench Barbell Curl: 4 sets, 8-12 reps

superset with 

Seated Incline-bench Dumbbell Hammer Curl: 4 sets, 8-12 reps

Preacher Machine Curl: 7 sets, 10–12 reps

As McCarver would likely admit, there’s no one-size-fits-all approach. Someone with a tall, large frame will find many machines lacking or unable to provide the right bio-mechanical angle—meaning you need to adapt to your training environment. Change out one exercise for another, or alter a stance, grip, or range of motion, whatever it takes to maximize the beneficial stress applied to the target muscle. 

 MAKE IT MORE INTENSE 

On the last one to two sets, apply advanced techniques such as rest-pause or negatives if you have a partner.

REST-PAUSE

Do reps until failure sets in. At that point, you’ll stop at the bottom of the motion for five to 10 seconds, allowing your short-term energy systems to partially reload so you can continue repping.

NEGATIVES

Have a partner help you through the positive portion of the rep, then you take over, lowering the weight as slowly and under control as possible for a couple of reps until failure terminates the set. – FLEX

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