The overwhelming majority of men who own gym memberships will confess that the initial reason they became interested in building a ripped physique was seeing an action hero in a movie while growing up. It's not uncommon to hear movies like Conan and Rocky cited as huge gym influences. Many of them then try to follow the same workout routines of their chosen action hero. The Sylvester Stallone arm workout is a prime example of that mistake.
Many people go on to discover that the workout is then much more difficult than they initially expected it to be. The finely tuned machine you see on the silver screen at your local multiplex cinema wasn't built overnight.
Sylvester Stallone in particular is noted for his almost fanatical devotion to his fitness routine, with many co-stars telling stories of how they had never known a man to train as hard as him for a film.
This workout is broken up into four stages. They are aimed at biceps, forearms, triceps and a cool down. It is performed as a circuit, with one set of each exercise in the phase without rest being classed as one round of the circuit for that particular muscle. You need four rounds before you can move on to the next round.
Dumbbell Hammer Curl - Go quite heavy on this exercise for 12 reps while your biceps are still at their full ability.
Incline Bench Dumbbell Curls - Set a bench to a 45 degree angle and perform dumbbell curls, ensuring you get the twist at the top of each rep to build the peak of your biceps muscle. Shoot for 12-15 reps here.
EZ Bar Curls - Start with 12 standard-grip curls before switching to a wide-grip and forcing out as many reps as you can before failure. This is where most people begin to struggle with the biceps phase, so use a lighter weight if necessary.
Lying Cable Curls - Wheel a bench underneath a dual cable station and attach a straight bar to a high pulley. Perform curls while lying on the bench, curling towards your head. The gravity and cable working against you will ensure that this is a very difficult exercise indeed. Aim for 15 reps on a relatively light weight.
Twisting Wrist Curls - Otherwise known as Zottman Curls, this exercise incorporates the forearms into the move by twisting the palms to face away from you at the top of every repetition. Try to force out 12 in total.
Phase two begins with Reverse Curls, an often overlooked exercise which will not only help you to develop your forearms but also minimize the gap at the bottom of your biceps muscle. 15 repetitions will suffice. This exercise is paired with Wrist Curls and Reverse Wrist Curls, which both need 20 repetitions each, before performing a timed hang from a monkey bar for as long as you can hold it. The forearm round is finished off with one of Sly's favorite moves, Handshake Curls. This move needs 30 reps with a light weight, and simulates a handshaking motion with a dumbbell.
Triceps are the biggest muscle involved in this particular gym session and it is important to remember that factor when deciding upon what weight to use. Go as heavy as possible for the reps prescribed to maximize your results. It begins with a set of 10 Close-Grip Bench Presses.
This leads to your first encounter with Bench Dips. Perform a set to failure before switching to a cable station and pushing out 12 Triceps Pushdowns with a triangle bar. Your second round of Dips then awaits, again going to failure. This phase rounds out with 20 Dumbbell Kickbacks.
For the cool down phase, you will need to perform three body weight planks for 30 seconds each and one single set of Close-Grip Push Ups. Don't be fooled into skipping the cool down phase, for it is vital to ensuring you get maximum results and recovery from your gym session.
The time and dedication which goes into building a physique for the big screen is quite daunting. Rome was not built in a day, as they say, and this workout is certainly structured with that quote in mind. The high intensity circuit style often tricks people into thinking it's going to be easy. You will increase your chances of success if you don't make that mistake.
While everybody has aspirations to train like their favorite action movie star, the Sylvester Stallone arm workout is not for everyone. Before you attempt it, look through each of the exercises and decide upon using significantly lighter weights than you usually would for each move.
Many people go on to discover that the workout is then much more difficult than they initially expected it to be. The finely tuned machine you see on the silver screen at your local multiplex cinema wasn't built overnight.
Sylvester Stallone in particular is noted for his almost fanatical devotion to his fitness routine, with many co-stars telling stories of how they had never known a man to train as hard as him for a film.
This workout is broken up into four stages. They are aimed at biceps, forearms, triceps and a cool down. It is performed as a circuit, with one set of each exercise in the phase without rest being classed as one round of the circuit for that particular muscle. You need four rounds before you can move on to the next round.
Dumbbell Hammer Curl - Go quite heavy on this exercise for 12 reps while your biceps are still at their full ability.
Incline Bench Dumbbell Curls - Set a bench to a 45 degree angle and perform dumbbell curls, ensuring you get the twist at the top of each rep to build the peak of your biceps muscle. Shoot for 12-15 reps here.
EZ Bar Curls - Start with 12 standard-grip curls before switching to a wide-grip and forcing out as many reps as you can before failure. This is where most people begin to struggle with the biceps phase, so use a lighter weight if necessary.
Lying Cable Curls - Wheel a bench underneath a dual cable station and attach a straight bar to a high pulley. Perform curls while lying on the bench, curling towards your head. The gravity and cable working against you will ensure that this is a very difficult exercise indeed. Aim for 15 reps on a relatively light weight.
Twisting Wrist Curls - Otherwise known as Zottman Curls, this exercise incorporates the forearms into the move by twisting the palms to face away from you at the top of every repetition. Try to force out 12 in total.
Phase two begins with Reverse Curls, an often overlooked exercise which will not only help you to develop your forearms but also minimize the gap at the bottom of your biceps muscle. 15 repetitions will suffice. This exercise is paired with Wrist Curls and Reverse Wrist Curls, which both need 20 repetitions each, before performing a timed hang from a monkey bar for as long as you can hold it. The forearm round is finished off with one of Sly's favorite moves, Handshake Curls. This move needs 30 reps with a light weight, and simulates a handshaking motion with a dumbbell.
Triceps are the biggest muscle involved in this particular gym session and it is important to remember that factor when deciding upon what weight to use. Go as heavy as possible for the reps prescribed to maximize your results. It begins with a set of 10 Close-Grip Bench Presses.
This leads to your first encounter with Bench Dips. Perform a set to failure before switching to a cable station and pushing out 12 Triceps Pushdowns with a triangle bar. Your second round of Dips then awaits, again going to failure. This phase rounds out with 20 Dumbbell Kickbacks.
For the cool down phase, you will need to perform three body weight planks for 30 seconds each and one single set of Close-Grip Push Ups. Don't be fooled into skipping the cool down phase, for it is vital to ensuring you get maximum results and recovery from your gym session.
The time and dedication which goes into building a physique for the big screen is quite daunting. Rome was not built in a day, as they say, and this workout is certainly structured with that quote in mind. The high intensity circuit style often tricks people into thinking it's going to be easy. You will increase your chances of success if you don't make that mistake.
While everybody has aspirations to train like their favorite action movie star, the Sylvester Stallone arm workout is not for everyone. Before you attempt it, look through each of the exercises and decide upon using significantly lighter weights than you usually would for each move.
About the Author:
Taken from: Successful online personal trainer Russ Howe PTI helps many people how to build leaner physiques in the gym each day. See the complete guide to the full sylvester stallone arm workout for free on his website.
No comments:
Post a Comment