May 16, 2022, twice Classic Physique Olympia champion Brian Ainsley Posted a video of an arm training session on his YouTube channel.Ainsley is currently preparing to attend 2022 Tampa Pro, scheduled for the weekend of August 4-6, 2022 in Tampa, Florida. The video can be seen below, and the workout begins at the 3:36 mark in the video below.
On this day, Ainsley is training at the iconic Gold’s Gym in Venice, California, from train triceps.
The first exercise he did was a robotic triceps stretch. When he performs his reps, Ainsley pauses at the end of each to prevent momentum from taking over — a move that also forces him to feel each muscle contraction.
“I don’t like doing that [alternate between biceps and triceps exercises] because you lost some blood flow, and you lose your pump between moving from one muscle group to the next. “
He did two exercises with rope attachments after the first move—a traditional rope down push, followed by an overhead stretch.
Ainsley likes rope, let him stick his hand out more pronounced triceps contractions. Ainsley wrapped up his third game before passing some knowledge to the camera:
There are more heads in the triceps. So, it will make the arms look bigger.
Ainsley continued to use the macerator, where he worked Two 45-pound weight plates On each side, he then performs a dumbbell recoil, which helps him isolate each arm one at a time.he and 35, 40 and 50 lb dumbbells – for those who don’t know, this is a very heavy kickback weight – before turning to the biceps.
first biceps movement Yes Alternating Dumbbell Curl. The “black swan” holds the dumbbells to one side instead of the center. The first set in the movie uses 45-pound dumbbells. He lifted 50 pounds at one point—again, a lot of weight for an isolation movement. He also twisted more at the top of the practice, and he explained his reasoning.
Guys I’m wiggling at the top to get more inner bi here.
His second choice for biceps is EZ-Bar Curl, he slightly raises his elbows at the top of the rep to maximize bicep contraction. He used a 70-pound pre-fixed bar, followed by an 80-pound bar.The next action is hammer curlshe told the audience not to use a sling If they do, it’s in this exercise — “The whole point of this exercise is to get them to grow their damn forearms.”
He started with 55-pound dumbbells and worked his way up to 75 pounds on the last set. He also shares tips on how to perform the move – keeping your shoulders back from start to finish.
“If you isolate it, keep the shoulders back and down, and keep this hinge here (demonstration), it’s kind of like dragging curls…same principle.”
After his final set, Ainsley went into a posing room to check out the pump he developed from the finished workout. He stressed to the camera that his ultimate goal was to take back the Olympia title while competing in the Olympia Classic. 2022 Olympia December 16-18, 2022 in Las Vegas, Nevada.
“I’m trying to win the damn thing this year.”
Arm Exercise Example
Note: Ainsley’s exact number of sets and reps for this particular workout is unclear. However, According to research published in International Journal of Physical Fitness, Train in the range of 6 to 12 reps optimal muscle growth. However, just by adjusting the weight, you can increase the number of reps so that it feels as if you can only complete two more reps at the end of each set.
- Machine Triceps Extensions: 3-4 sets
- rope down: 3-4 sets
- Overhead rope extension: 3-4 sets
- Dipping machine: 3-4 sets
- Dumbbell Recoil: 3 sets
- Alternating Dumbbell Curl: 3 sets
- EZ-Bar Curl: 3 sets
- hammer curl: 3 sets
Featured Image: Breon Ansley on YouTube