Strength training. Advice requested

[ginutg]

I am a serious amateur arm wrestler. That implies that I am crazy about arm wrestling but do not depend on it for my livelihood. Since most people here seem to be bodybuilders, I will not ask about sport specific training. Instead, I need to greatly increase the strength in my arms. Any advice on that regard will be exceedingly appreciated. By strength, I do not talk about specific exercise strength like biceps curl strength alone but total strength increase. I am using a Sust-Deca combo currently. It has provided some increases but nowhere near enough. I had to start from scratch since December last year because my dog bit off a small bit of my lower bicep which required mild cortisone therapy. And if you ever even think of doing that shit, trust me, slap your face hard.

So, kindly advise me on some of your best ideas on building arm strength with regards to hormonal aid as well. Thank you.

[Khazima]

Heavy rows, heavy curls, heavy presses, explosive movements and maybe ballistics training (not sure on this one but there was a video of one of the greatest arm wrestlers training and he was given a lot of grief for it.

A sample workout might be (look up the exercises of you don't know)

Deadlift 2-3 reps 1-3 reps
Push press 3-4 sets 3-5 reps
Pendlay row 3-4 sets 3-5 reps
Paused bench 3-4 sets 3-5 reps
Pull-ups (explosive) 2-3 sets AMRAP (as many reps as possible)
Barbell curl 2-3 sets 6-8 reps
Preacher curl 2-3sets 6-8 reps
Tricep exercise (maybe close grip or slullkrushers) 2-3 sets 6-8 reps

The first few movements should be explosive focussing on moving things as quickly as possible and the last few are more focused on building base strength in the muscles.


Then on an alternate day you might focus on buildig base strength in the delts and chest and more explosiveness in the arms.

[ginutg]

Thanks for that, mate. I do all the exercises you mentioned with the exception of the barbell row. I tend to do exercises with dumbbells more than barbells because I need to do certain variations for the AW training. But I did like to pick your brains on a few things if you don't mind. What about eccentric curls for strength training? And compound exercises like weighted diamond pushups and weighted planks for the triceps and delts? And isnt explosive deadlift a bit risky?

[Khazima]

Eccentric strength makes sense in arm wrestling, so definitely add that in. Diamond pushups are decent but definitely not superior to something like the close grip bench press for triceps. Planks are for core. If you can deadlift properly then no not really, working with something like 70% for a couple explosive reps should pose no harm at such light poundages.

In all honestly it would probably be ideal to consult an arm wrestling coach or even do some research into successful arm wrestlers training and see what you like and implement it into your own training.

[marcus300]

I am a serious amateur arm wrestler. That implies that I am crazy about arm wrestling but do not depend on it for my livelihood. Since most people here seem to be bodybuilders, I will not ask about sport specific training. Instead, I need to greatly increase the strength in my arms. Any advice on that regard will be exceedingly appreciated. By strength, I do not talk about specific exercise strength like biceps curl strength alone but total strength increase. I am using a Sust-Deca combo currently. It has provided some increases but nowhere near enough. I had to start from scratch since December last year because my dog bit off a small bit of my lower bicep which required mild cortisone therapy. And if you ever even think of doing that shit, trust me, slap your face hard.

So, kindly advise me on some of your best ideas on building arm strength with regards to hormonal aid as well. Thank you.

I would hit bicep, triceps, forearms, shoulders and hand grip exercises. Stick with the basic compound movements and practise practise and practise. I would also concentrate on exploding power in all these movements and controlling the negative.

[ginutg]

Thanks guys, for the advice. Khazima, weighted diamond pushups can be just as effective if not more than narrow grip bench presses, especially for arm wrestling. The reason is that it increases the rigidity and strength of the wrist joint which is crucial in AW. I work out at home so eccentric curls are difficult to do on your own. Secondly, what do you think about the often mentioned strength building strategy that involves lifting 80% of one's 1RM for 2 reps and 8 sets. Is it effective? I am a big user of resistance bands. What is your take on that?

[ginutg]

If you had to pick two favorites for the best biceps strengthening exercise, what would it be?