Triple Threat Arm Training with Regan Grimes

Regan Grimes has arms the size of tree trunks. If you are more like seedlings, it's time to change your approach to training your arms. This high-volume workout consists of 3 biceps and triceps supersets that absolutely crush your hands in less than 45 minutes!

Each exercise is performed in 5 approaches, which means that you destroy your hands in 30 approaches. Although it may seem intimidating, your endurance will be well rewarded. High volume workouts are great for several things:

• They overload muscles with tension, one of the main factors of hypertrophy.

• They create a lot of metabolic stress, another key factor in hypertrophy.

• They fill the muscles with blood, improving the delivery of nutrients.

• They generate a powerful muscle pump!

Learning Tips

Curly with dumbbells

While flexing the weights is often viewed as the “King of Biceps” exercise, using dumbbells allows you to train each arm independently. This helps to eliminate any muscle imbalances that could arise as a result of performing only bilateral changes of curls, such as curls with a barbell or an EZ-bar. We all have one side of our body, which is stronger than the other, and tends to take on more stress. Using dumbbells ensures that each side works the same way.

Many athletes also often experience pain when bending the barbell due to the torque applied to the wrist from a fixed arm position on the barbell. Dumbbells give you a greater degree of freedom and allow you to find a more natural position for your wrist.

Rope push-down

In his first triceps exercise, Grimes prefers push-ups because they are light in the elbows and provide an excellent workout for heavy lifting in front. Start with a weight that allows you to perform 15 repetitions, using a smooth, controlled rate of recovery.

The goals of this exercise are to warm up your elbows, fill your triceps with blood (creating more stability and a pillow around your elbow joint) and establish a strong connection between muscles and muscles. Keep your arms tight and close to your body. Allowing them to pull out, shifts the tension from the triceps to the chest.

An additional advantage of using a rope handle is that you can find the angle of your arm and wrist position that suits your needs. You are not tied to a single plane of motion, as with a straight strip. In addition, you can get a more complete triceps reduction. A barbell that hits the hips at the bottom may restrict you, but the rope handles allow you to move your arms to the sides of your body by stretching your arms a few centimeters.

Preacher curl machine

Free weights are often considered the "best" tools for building muscle and strength, and don't get me wrong, they can certainly help in creating an amazing physique. However, this does not mean that machines cannot offer some unique advantages compared to free weights.

When you perform a curl on a machine that uses the CAM system, there are no “easy” positions. The design creates a constant and constant tension on the biceps throughout the entire range of motion, which means that the preacher curler machine gives you an incredible blow to building up muscles for your workouts.

Grimes likes to perform them using the 1.5 repetition method for even more time under stress. The 1.5 repetition technique is also great for developing a stronger peak contraction that helps create the best biceps peak. To twist the preacher for 1.5 repetitions, roll the weight all the way up, lower it halfway down, and then roll the weight back to the top, before slowly going down under control to the bottom.

Dip machine

The fall is the main mass-building exercise that strengthens the chest, deltas and triceps. Drop in body weight also requires great stability and coordination, especially around the shoulder, and small stabilizing muscles are often the limiting factor in exercise, unlike chest or triceps.

A car crash is an attractive alternative to the standard weight loss, because it eliminates the components of balance and stability, allowing you to fully focus on triceps overload. In addition, many athletes are known to experience discomfort in the shoulders or elbows when performing dives with their own weight.

To avoid possible irritation of the shoulders and elbows when you make dips, keep your elbows close to the sides and stop moving when your forearm and forearm create an angle of 90 degrees. Going beyond this can create an excessive load on the shoulder joint, and can also shift the tension from the triceps to the chest and shoulders.

If your gym doesn’t have a diving simulator, you can replace normal weight drops on a bench or bench press.

Grimey curl

A curl with the exact name "Grimei" is, in essence, a hammer curl, performed by gripping a 45 pound plate handle. Grimei's curls are great for giving biceps thickness and striking the forearms, as they also stimulate muscle fibers in the brachial and brachial regions.

Brachialis is often forgotten muscle of the shoulder, which is located under the biceps of the shoulder and helps to flex the elbow. It plays a key role in the general form of the biceps, since a well-developed shoulder creates the illusion of a giant “knot” on the outside of the arm, which in turn helps create a separation and definition between the biceps and triceps when the arm is bent. ,

You can scale the exercise using 35, 25 or even 10 seconds and work as you grow. Grimes, as you know, performs them with three plates weighing 45 pounds!

Triceps Extender Sitting Above Head

There is no better way to complete triceps and hippo training from 30 sets of hands than with some extensions! This exercise is great for undermining a long triceps head, which is often interrupted in other triceps exercises such as garbage and spin.

In order for the long head of the triceps to be as stretched as possible, your hand must be at the top and at the top. This is important because the muscle is able to achieve maximum contraction only when it is stretched to the maximum.

As noted for other triceps exercises in this workout, you should focus on keeping your elbows tense in order to really smash the target muscle. This can be quite a challenge for big guys. If so, think about doing the exercises with one hand at a time, rather than using one heavier dumbbell to strike both hands.