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Arm Training
by Kristi Wills
When it comes to arm training, I'm blessed!
Not only am I genetically gifted, but I have a gymnastics background
and I love to work arms in the gym. However, because of this, I've had
to alter my arm workouts several times in order to keep my upper body
symmetrical with my lower body. About a year ago, my chest and arm workout
consisted of the following and was performed once a week:
3 sets of barbell incline bench press
3 sets of dumbbell incline flye
2 sets of curl bar pushdowns
2 sets of barbell pressups
3 sets of barbell bicep curls
I would use weight so that I could get 12-15 reps. Then,
about 6 months ago, I changed my workout to the following:
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Model: Traci Saba |
1 set of dumbbell bench press
1 set of 10-30 degree cable flye
1 set of low cable crossovers
1 set of dumbbell bicep curls
1 set of curl bar pushdowns
I performed the above once a week and I lowered my weight
so that I could do 20-25 reps. I had found that my arm workout plus
my fitness routine workouts were causing my biceps and triceps to get
too big. I had to start focusing on toning them down. My fitness routine
is full of gymnastics and strength moves, so my arms get a great workout
each time I practice it, which is about 3 times a week.
Now that I'm about 6 weeks out from my next show, my workouts consist
of one upper body circuit and one lower body circuit each week. The
circuits continue to help me with my definition and leanness. My upper
body circuit consists of 10 different exercises and I do 25 reps for
each exercise. There are a ton of exercises you can do besides the ones
I have listed. The more variety you have, the better your body will
respond! I alternate two different cycles, and in between each cycle,
I do 5 mins. of high intensity cardio. Here's an example of 2 of my
cycles:
Cycle 1 Cycle 2
Biceps: DB bicep curls Concentration curls
Triceps: Curl bar pushdowns DB kickbacks
Back: Lat pull-downs DB pullovers
Shoulders: Side-lateral raises Upright rows
Chest: DB bench press DB incline flies
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| Model: Traci Saba |
Basically, when it comes down to arms, if you're trying
to add muscle, you need to do heavier weight with lower reps. Also,
you'll want to incorporate more exercises for each muscle group, such
as 3-4 exercises. If you want to get more definition and leanness, you
may want to lower the weight, increase your reps, and do fewer exercises,
or possibly try some circuit training. Also, it’s during the off-season
that you would want to concentrate on building muscle mass and really
work on your weaker areas. During competition season, you want to tighten
up and work on getting lean. Lastly, a majority of fitness competitors
already get a great arm workout from practicing their fitness routines,
so they need to make sure they don't over train their arms!
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Issues
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About the Author...
Kristi Wills
My name is Kristi Wills and I have
been a fitness competitor for 1½ years. I compete in the NPC.
In April of 2004 I was the overall fitness winner at the Jr. USA's.
I then went on to place third in the short class at the USA's
in July. My goal for 2005 is to earn my Pro Card. I am very fortunate
to have great genetics and a strong background in gymnastics.
In addition, Cathy Savage from Savage Choreography and Kim Oddo
from Body By O have developed a workout schedule, diet, and fitness
routines that have helped me to be a top contender at the national
level. The best things about competing for me are being able to
entertain the audience with my fitness routines and walking out
on stage with the confidence that I know I did everything I could
do to look my very best. With each competition, I learn how to
better prepare myself, not only physically, but mentally. However,
the most important thing is that you compete for the love of the
sport and strive to reach your own personal goals.
As a 4th grade teacher, I promote a healthy lifestyle
to future generations. I have led class discussions about the
importance of diet and exercise. In the past, my students have
nicknamed me “Miss Muscles” and get excited when they know I have
a competition coming up. They wonder about some of the foods I
have to eat and ask me if I went to Florida recently because of
the tanning products. In the words of a nine-year-old, they find
it to be “cool” and “I can’t believe my teacher can do flips and
one-arm push-ups.” Besides the students looking forward to seeing
how I do in competitions, I also hope that they will choose to
follow my example of eating healthy and exercising regularly.
For present and future fitness competitors, I
am also available to help you learn the ins and outs of the sport.
Over the past year and a half, I have gained many resources necessary
for the high heels you need to walk in, the stage make-up you
should wear, costumes, DJs, etc. This is a sport that you can’t
go into blindly, as too much goes on behind the scenes. If you
have questions about anything, feel free to e-mail me at:
kristiw16@hotmail.com
With my past experiences and list of reliable
resources, together we can get you the help you need. Good luck
to you all, and remember, it’s all about having fun and being
proud of the personal goals you have reached |
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© 2004