Arms Use
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US $49.00
Bodybuilders have developed lots of tricks and techniques for increasing the intensity of their upper-arm workouts past the point where inexperienced weight lifters would fail. Here are three of the best ways to make sure you are not wasting your workouts:
Grip strength is the key to progress
Your forearms are the key that unlocks upper-arm size. Without a strong grip, your upper arms -- the biceps and triceps -- won't get enough training stress to really make them grow. In short, unless you have a strong grip and lots of muscular endurance in your forearms, they'll give out before your larger, stronger biceps and triceps are fully exhausted. And when that happens, growth in your upper arms stops dead.
So, with that in mind, let me show you how to keep your upper-arm gains coming, long after they would have stalled if you don't use these techniques.
One, you must work on your forearm conditioning. Forearms are responsible for grip, and without a strong grip you're not going to get anywhere.
High-rep sets of forearm curls are the best way to build strength and prevent injuries in the forearms, wrists, and hands. Since there is very little muscle in this part of the body, you'll want to work out in a way that builds strength and resilience in the connective tissue (the ligaments and tendons that facilitate your grip) of the lower arms, wrists, hands, and fingers.
Using an ez-curl bar (or, less ideally, a straight barbell), sit on a bench with your forearms resting on your knees and perform high-rep sets of wrist curls. Keep the reps above 20. Remember that you're not training the muscular strength as much as you are training the endurance and the tendons.
Reverse wrist curls are good too, but they mostly train the muscles and connective tissue that strengthens the thumb, and as such aren't quite as important as orthodox wrist curls. Behind the back forearm curls are a favorite of most advanced bodybuilders. Use them when you're after strength rather than conditioning.
Always do your forearm training after your upper-arm training. If you do it first, you'll be unable to give anywhere near 100% effort on your biceps and/or triceps exercises. In addition, since the forearms take longer to recover from intense exercise than most other muscle groups, you are probably better off training them heavily only once per week.
Finally, to really increase your grip strength, get some inexpensive weight lifting straps. This way, you will have a rock-solid grip without needing to worry about hand strength. In fact, you can train to increase your grip strength in various ways, but it's still a good idea to use wrist straps during your heaviest sets of "pulling" exercises like pull-ups.
Get big biceps by showing them no mercy
Your bicep growth will stall if you don't fully exhaust them every time you work out. It's not enough to just go through the motions and do what you did the last time you were in the gym. Instead, you have to keep pushing for a new level of accomplishment. If you didn't do more than you did the last time, you're not making progress.
But the problem with pushing to the max is that it can often put a lot of strain on the elbows and wrists. Long-term biceps training is notoriously hard on these joints. Thankfully, bodybuilders have come up with a simple solution: the ez curl bar.
EZ-curl bars are cambered: the gripping surfaces are angled so your wrists and elbows are properly oriented during your arm exercises. When you lift using one of these cambered bars, you'll be able to lift more weight because of the minimum strain on your joints.
This is probably the simplest and most effective way to increase the intensity of your arm workouts without increasing the risk of injury.
Tricep training -- it's all about angles
Good tricep training is difficult. It's hard to get a full contraction of the triceps using dumbbells or a barbell. Angling your body so you get resistance through a full range of motion sometimes makes you feel like a contortionist. It helps if you have an incline bench, but it's still tough on the joints.
But again, with an EZ-curl bar, you make your triceps training much more effective because you can do close-grip bench presses (which heavily stress the triceps), then lying (or standing) triceps extensions to blast the remaining stubborn muscle fibers. Don't overlook the value of an ez bar for triceps training.
Don't let your arm training go to waste. Click ez curl bar to learn all about the best way to increase intensity while saving your joints, or click weight lifting straps for the key to success during pulling exercises. Good luck and much success in the gym!
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Gray Multi-Use Stacking Chair with Arms $99 -Durable plastic shell -Chrome plated steel frame -Built-in ganging brackets -Stacks 12 high without arms -Arms cannot be removed once installed -250 lbs. max weight capacity -Seat height: 18.5 -Seat size: 18.5W x 17.5D -Back size: 17W x 14.5H |
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Wine Multi-Use Stacking Chair with Arms $99 -Durable plastic shell -Chrome plated steel frame -Built-in ganging brackets -Stacks 12 high without arms -Arms cannot be removed once installed -250 lbs. max weight capacity -Seat height: 18.5 -Seat size: 18.5W x 17.5D -Back size: 17W x 14.5H |
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Black Multi-Use Stacking Chair with Arms $99 -Durable plastic shell -Chrome plated steel frame -Built-in ganging brackets -Stacks 12 high without arms -Arms cannot be removed once installed -250 lbs. max weight capacity -Seat height: 18.5 -Seat size: 18.5W x 17.5D -Back size: 17W x 14.5H |
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Navy Multi-Use Stacking Chair with Arms $99 -Durable plastic shell -Chrome plated steel frame -Built-in ganging brackets -Stacks 12 high without arms -Arms cannot be removed once installed -250 lbs. max weight capacity -Seat height: 18.5 -Seat size: 18.5W x 17.5D -Back size: 17W x 14.5H |
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Black Fabric Lite Use Task Chair with Arms $186 - Designed for part-time use - Adjustable height arms - Plastic shell back and under seat - One touch gas lift height adjustment - Back depth adjustment - Casters included - Stain-resistant fabric - 250 lbs. weight capacity - Meets or exceeds ANSI/BIFMA safety standards |
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Gray Fabric Lite Use Task Chair with Arms $186 - Designed for part-time use - Adjustable height arms - Plastic shell back and under seat - One touch gas lift height adjustment - Back depth adjustment - Casters included - Stain-resistant fabric - 250 lbs. weight capacity - Meets or exceeds ANSI/BIFMA safety standards |
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Blue Fabric Lite Use Task Chair with Arms $186 - Designed for part-time use - Adjustable height arms - Plastic shell back and under seat - One touch gas lift height adjustment - Back depth adjustment - Casters included - Stain-resistant fabric - 250 lbs. weight capacity - Meets or exceeds ANSI/BIFMA safety standards |
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Teal Fabric Lite Use Task Chair with Arms $186 - Designed for part-time use - Adjustable height arms - Plastic shell back and under seat - One touch gas lift height adjustment - Back depth adjustment - Casters included - Stain-resistant fabric - 250 lbs. weight capacity - Meets or exceeds ANSI/BIFMA safety standards |
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Burgundy Fabric Lite Use Task Chair with Arms $186 - Designed for part-time use - Adjustable height arms - Plastic shell back and under seat - One touch gas lift height adjustment - Back depth adjustment - Casters included - Stain-resistant fabric - 250 lbs. weight capacity - Meets or exceeds ANSI/BIFMA safety standards |
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OFM Lite Use Drafting Chair with Arms $348.2 Designed for light use, this OFM Lite Use Drafting Chair features a durable, stain-resistant fabric upholstery and adjustable arms. Perfect for your home office or dorm room, this chair has back and height adjustments and adjustable arms. Materials: Fabric, wood, steel, plasticColor options: Blue, teal, burgundy, black, dark greyBack depth and height adjustmentAdjustable armsDrafting kit with adjustable foot stoolStain-resistant fabricGas seat height adjustmentFabric rated at 750,000 double-rubsWeight capacity: 250 poundsMeets or exceeds ANSI/BIFMA |
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OFM Lite Use Computer Task Chair with Arms $239.06 Perfect for the dorm room or home office, this OFM Computer Task Chair was deigned for light use. This chair features adjustable arms, gas seat height adjustment and a stain-resistant upholstery.Materials: Fabric, wood, steel, plasticColors: Blue, teal , burgundy, black, dark greyDesigned for light task chair useAdjustable armsStain-resistant fabricGas seat height adjustmentFabric rated at 750,000 double rubsWeight capacity: 250 poundsMeets or exceeds ANSI/BIFMAModel: 150-AA |
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In the Arms of Morpheus $28.95 In the Arms of Morpheus is the shocking story of how a simple but bewitching substance touted as a miracle drug enslaved unwitting generations of nineteenth-century writers, artists and ordinary citizens. Extracted from opium, the sap of the poppy, this popular drug was welcomed into the homes of rich and poor alike under the guise of medical use in the form of laudanum and patent medicines, and as pure, undisguised morphine. In the Arms of Morpheus examines how opium eating—the drinking of laudanum for medical reasons—became, in the nineteenth century, an everyday safeguard against pain, poverty and boredom. Opium tonics relieved symptoms but did not cure. Instead, they made fortunes for numberless charlatans, especially in the United States, where patent medicine sales mushroomed. Thoroughly researched and copiously illustrated with photographs, engravings, advertisements, movie stills, pulp magazine and dime novel covers and paraphernalia, In the Arms of Morpheus continues the history of opium’s emergence as an omnipresent and sometimes devastating influence. It’s an eye-opening account that is fascinating and uncomfortably close to home. |