Looking for an intense arm workout? I have blogged about feeder workouts in the past and discussed the science and their purpose. I won't go too deep into detail but basically, the idea is to pump as much blood into the muscle as possible. This is very effective particularly if you worked the targeted the muscle the previous day. By drawing blood into the muscle you usher oxygen, nutrients into the muscle and elevate the body's natural anabolic hormones which help repair muscle tissue and build it up bigger and stronger. It also helps to expand the protective sleeve around the individual muscle fibers which will allow room for muscle expansion and growth. For the immediate gratification though, you will get an intense burn and pump in the muscles that will leave you feeling like a Greek god or goddess!
I must warn you ahead of time, this workout isn't for the beginner or those who are not looking for a hardcore muscle burning workout. This workout will literally only take you about 10 minutes to complete. A few of my clients including John, and Suzanne as well as my workout partner Melissa and I have done this workout and all have agreed it was one of the deepest muscle workouts! The muscles were so pumped up that it literally felt like the skin was stretching.
It's so simple it's genius! It's just two exercises - one for triceps and one for biceps. Here's the workout...
100 reps laying dumbbell laying french press (also known as skull crushers)
50 reps standing dumbbell hammer curls
3 Sets... fast paced reps
Dumbbell Triceps French Press (Skull Crushers)
Laying on your back on the floor or a bench, hold the dumbbells (I use 15lbs) above your body with your arms extended. Bending only at the elbows, lower the dumbbells to either side of your head. Extend the arms back to the starting position moving only at the elbows. You will want to complete the reps quickly to pump or draw the blood into the muscle. And trust me, you'll want to do the reps fast to get them over with!
Dumbbell Hammer Curl
As soon as you have finished the 100 reps of the "skull crushers" hop up to our feet, using the same dumbbells (in my case the 15 lbs) immediately begin performing hammer curls. Hammer curls are basically the same movement as a regular dumbbell curl except you will keep your palms facing one another inward toward the center of the body. Remember to bend only at the elbows as you lift and lower the weight. Again, "pump" the weight up and down rapidly to draw the blood into the biceps and forearms.
TIP: An easy way to count the reps and get through each set: Once you count out 20 reps, continue to count out the reps in tens. For example, after you hit 20 reps, continue with 1,2,3,4,5,6,7,8,9,30; 1,2,3,4,5,6,7,8,9,40... In my and other's experience, this helps make the 100 or 50 reps seem not so intimidating and will help keep you focused. Believe me, around 70 and 80 reps the muscles will burn and you will lose your train of thought : ) You will want to choose a lighter weight to prevent sloppy form or injury. This is not the time to try to lift heavy!
*Always consult your physician and Certified Personal Trainer before beginning this or any other exercise program. This workout is not intended for beginners or those with preexisting medical conditions as it is strenuous. **Feel free to contact me to demonstrate the above workout or set up an individual feeder workout program.