Try these master training techniques for champ-caliber arm gains.
Last updated on October 1st, 2024
Recent research supports that exercises that load muscles in their fully stretched position can accelerate hypertrophy gains. Adding partial reps, slow eccentrics, and iso-holds helps amplify this effect. (1)(2)
As Chris Bumstead prepares to defend his Classic Physique title at the 2024 Olympia, held from Oct. 10-13, 2024, in Las Vegas, NV, coach Hany Rambod relentlessly pushes him through these techniques.
Bumstead’s Arm Workout
The exact sets and reps weren’t given for the workout. However, it appears Bumstead averages three sets for most exercises in a moderate, hypertrophy-focused rep range.
[Related: 2024 Mr. Olympia: Top 5 Physique Round-Up, 2 Weeks Out]
Triceps Extension Medley & Close Grip Suicide Press
Bumstead leveraged three triceps overhead extensions using a rope and free weights to target a stretch from various angles. Research has shown that overhead extensions lead to significantly more triceps growth compared to pushdowns. (3) This is likely since the long head, the largest triceps muscle, can be effectively stretched this way since it crosses the shoulder joint.
The fourth extension was the katana cross cable pushdown, where Bumstead extended his arms out laterally. Bumstead focused intensely on symmetrical technique and performed mini reps to failure.
Bumstead finished triceps training with 30-degree inclined close-grip presses using a thumbless (or suicide) grip on the Smith machine. He aligned the bar path with his upper pecs. Rambod emphasized partial reps at the end.
Curling for Biceps Mass and Height
To build taller biceps peaks, Bumstead suspended forward while cranking standing unilateral cable curls, keeping his elbows behind his body. This position hones the outer, long head and upper biceps at the shoulder joint. He performed five reps, then shifted his elbows forward to hit the inner, short head, which attaches at the elbow.
During machine preacher curls; Bumstead dropped his arms low and rolled his shoulders back to dial tension at the elbow joint. A 2023 study revealed enhanced lower biceps growth resulting from increased tension at the elbow. (4)
They added one-second holds to fire up the contractions and slow, five-second negatives to stretch and overload the biceps. Bumstead fought through agonizing half-reps.
The session wrapped with chest-supported spider curls, done strictly to prevent momentum. Rambod locked Bumstead’s arms back, ensuring the front delts stayed out of the action.
More Bodybuilding Content
References
- Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199
- Kassiano, W., Costa, B., Kunevaliki, G., Soares, D., Zacarias, G., Manske, I., Takaki, Y., Ruggiero, M. F., Stavinski, N., Francsuel, J., Tricoli, I., Carneiro, M. A. S., & Cyrino, E. S. (2023). Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. Journal of strength and conditioning research, 37(9), 1746–1753. https://doi.org/10.1519/JSC.0000000000004460
- Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279
- Zabaleta-Korta A, Fernández-Peña E, Torres-Unda J, Francés M, Zubillaga A, Santos-Concejero J. Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women. J Hum Kinet. 2023 Jul 15;87:259-270. doi: 10.5114/jhk/163561. PMID: 37559762; PMCID: PMC10407320.
Featured image: @cbum on Instagram
