6 TIPS FOR DECKED OUT ARMS

IFBB pro Omar Deckard gives up some of the secrets he used to build his stage-worthy bis and tris. (Hint: It's really nothing fancy.)

Something that people overlook is stretching. You should stretch to make sure your muscle bellies can extend, fill with more blood and grow. Once I plateaued and started stretching my calves, for example, I found that growth in them came a little easier.

The first thing you need to focus on when training arms or any other bodypart is proper form. Cheating your reps is an advanced principle that should be used only later in a set. That's why seated movements are good—they eliminate your ability to swing the weight.

Make sure you pay attention to diet, rest and recovery; it's not all about what you do in the gym. You have to train your arms, sure, but you need to eat the proper foods after training to maximize your growth. Don't eat to feed your belly—eat to feed your muscles.

Don't overcomplicate your routine with too many movements and intensity techniques. I stick to basic mass-building exercises and rep ranges, although I superset occasionally to turn things up a notch.

Exercise Sets Reps
Seated Alternating Dumbbell Curl 4 ¹ 10
Standing EZ-Bar Curl 3—4 6—8
Concentration Curl 3—4 8—10
Rope Pressdown        4 ² 20—30
Seated Overhead Dumbbell Extension        4 6—8
Lying Triceps Extension        3 8—12
¹ Omar uses the first two sets as warm-ups.
² He often "pumps" out reps on the first two sets, using a short, quick range of motion to warm up for the next two high-rep working sets at a heavier weight.

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5 BEST EXERCISES FOR INCREASED PERFORMANCE

Get an edge on your competition – in whatever sport you play – with these performance-enhancing lifts.

In our search for the most effective weight training exercises for athletes, we decided to contact a handful of the country’s best trainers and strength coaches and ask them each one simple, yet ever-perplexing question: What is the single best exercise a ballplayer, fighter or any other sportsman for that matter can do to improve his performance on the field, the court, the track or the ring?

The typical response included lots of head-scratching, and more than one trainer made the point that it’s virtually impossible to pick one single move that trumps all others. Fair enough. So we rephrased the question: If for some odd reason, you were limited to one exercise to prescribe to your athletes, what would it be?

In the end, the trainers came through in fine fashion and delivered the following 5 exercises. Each individual had his own reason for choosing the exercise he did, but overall, any one exercise on the list will work for a number of sports, from football to fighting to sand volleyball on the weekends, provided that sport requires some combination of strength, power, flexibility and conditioning. (All you dart throwers and foosball players out there, sorry, you’re out of luck.) Fortunately, you’re not limited to picking just one exercise. Work several (or even all) of them into your current lifting program and we promise you’ll be that much more of a beast in your chosen sporting arena in no time.

:
http://www.muscleandfitness.com/workouts/workout-tips/5-best-exercises-increased-performance

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