Save Time and Get A Good Pump!

Here's a little tip that I use often when it's Arm day (bi's and tri's) and it's really good to get a pump to those muscles. It's also a big time saver. This one makes use of my favorite machine for exercising arms.. the seated bicep curl and triceps extension.. this one happens to transform to be both machines. (see my earlier post on this)

Due to the fast and easy adjustment in resistance.. thanks to the weight stack where you just switch the pin.. you are able to do a set at a decently heavy weight, drop some weight on the stack, do another set, drop some weight on the stack, do another set, drop, another set, drop, final set. This really kills your arm muscles since you are squeezing about the last of the muscle's power by pumping it this way. I never thought doing curls with 20 lbs would be so hard, but if you do it as the last set of this drop technique, it is truly challenging!

So that touches on the pump part, but what about the time saving? Well, let's see.. if you do the standard 3 sets of each exercise where you do one set, rest, do another set, and so on. Times that by two for both arm muscle groups. Let's break it down..

First set of bicep curls.. 12 reps at 3 seconds each rep.. 36 seconds
now 30-60 seconds rest (we'll just say 1 minute to keep the math simple)
So for each set it's a total of about 90 seconds (I rounded)
Times that by 3 sets for 270 secs, or 4 1/2 minutes

Add another 4.5 minutes for the triceps,
Total of 9 minutes for a traditional 6 sets of bicep curls and triceps extensions

Now let's look at the drop / pump method..

1rst set of bicep curls.. 15 reps at 80 lbs (u might use more or less).. faster so about 2 seconds per rep.. 30 seconds total
no rest, but it takes about 5 seconds to change the pin (drop weights by 20 lbs) and get back into position
We repeat this sequence for a total of 4 times so we are lifting 20 lbs for the last set
So far it comes to 2 minutes (I rounded it again)

To change to triceps might take 10 secs or so, but we're not gonna take the minute rest like normal..
Repeat the drop sequence.. another 2 minutes
Total for both bicep and triceps: 4 minutes and some change..

So, in less than half the time we get a better pump and I am a little winded afterwards.. not the case if I take a minute rest in between sets.

I'll end it with this example for you to see..

Sit down at the bicep curl machine (or just sit on a bench with the right weight dumbbells. if you're at home, u could just have to 20, 40,m 60, and 80 lb dumbbells on the floor by u) and do a warm up set. (use less that your heaviest weight.. like I use 80 lbs for my heaviest set, so for warm up I use 60 lbs.)

set the pin on the weight stack to the heavier weight (for me this is 80lb),

First set of 15 reps (a quick 2 seconds per rep)

No rest, just change pin. (drop 20 lbs) (for me.. 60 lbs)

Another 15 reps

no rest, but change pin.. drop 20lbs (40 lbs)

no rest, last drop of 20 lbs (now at 20 lbs)

Take a few deep breathes as you switch to triceps

repeat the above sequence. (I forgot to take pics, but I think u get it by now)

One last tip that I like to do.. imagine you are actually pumping with your arms during each rep. Try this drop method and see if it works as good for you as it does for me!

:)

Ben