Chiseled arms are a testament to strength and dedication. Their aesthetics can exude authority, inspire awe, and are vital for a competitive bodybuilder’s success.
IFBB Pro Men’s Open division bodybuilders Nathan De Asha and Rubiel “Neckzilla” Mosquera teamed up at the Oxygen Gym in Kuwait for a hypertrophy-focused biceps and triceps workout.
De Asha and Mosquera’s Arm Workout
Here is a snapshot of the training session:
- Cable Triceps Pushdowns
- Overhead Cable Triceps Extension
- Reverse-Grip Cable Triceps Extension
- Machine Preacher Curls
- Cable Hammer Curls
If you want big arms, train with a guy with big arms.
Check out the video below:
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Cable Triceps Pushdowns
De Asha opened with cable triceps pushdowns via a feeder set to warm the elbows and enhance blood flow. He maintained a subtle forward lean and tucked his elbows to maximize triceps engagement.
Mosquera prioritized moving through his full range of motion (ROM), fully extending his elbows at the bottom of his ROM, and raising his hands to face level at the top, ensuring a deep triceps stretch with each repetition.
Overhead & & Reverse-Grip Triceps Extensions
Maintaining a shoulder-width stance and upright torso, Mosquera initiated rope overhead extensions with his hands together at ear level. He spread his hands wide during eccentrics.
Before starting the reverse-grip extensions, De Asha pulled his shoulder blades back and down to ensure optimal lateral and medial triceps head activation. He employed controlled negatives and explosive concentrics with a pause in his fully shortened position. (1)
Machine Preacher Curls
The duo transitioned to machine preacher curls to bias their biceps. Mosquera maintained a steady rep cadence throughout, prioritizing a pause in the fully lengthened position for a deep stretch.
After hitting mechanical failure, De Asha performed lengthened partials to maximize biceps growth. This strategy aligns with a study published in the Sports (Basel) showing that training biceps in the initial ROM (0-68 degrees of elbow flexion) yields greater hypertrophy and overall strength gains than training in the final ROM (68-135 degrees). (2)
Unilateral Cable Bicep Curls & Cable Hammer Curls
Single-arm exercises are excellent for identifying and ironing out strength and muscle imbalances. De Asha performed four repetitions of cable curls on his left side before switching to his right. He repeated until reaching a total of 12 reps per arm.
The duo concluded their workout with three sets of cable hammer curls with a rope attachment to bias the brachialis and brachioradialis for increased biceps and forearm thickness.
Way Forward
Mosquera and De Asha must win an IFBB pro show before the Sept. 15th qualification deadline to secure their spots at the 2024 Mr. Olympia, scheduled for Oct. 10-13 in Las Vegas, NV.
De Asha has a busy season ahead. He plans to compete at the 2024 Dubai Pro (July 28), Italy Pro (Sept. 8), and Portugal Pro (July 7).
References
- Wilk, M., Zajac, A., & Tufano, J. J. (2021). The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports medicine (Auckland, N.Z.), 51(8), 1629–1650. https://doi.org/10.1007/s40279-021-01465-2
- Pedrosa, G. F., Simões, M. G., Figueiredo, M. O. C., Lacerda, L. T., Schoenfeld, B. J., Lima, F. V., Chagas, M. H., & Diniz, R. C. R. (2023). Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at the Final in the Arm Curl. Sports (Basel, Switzerland), 11(2), 39. https://doi.org/10.3390/sports11020039
Featured image: @nathandeasha2 on Instagram
