After failing to qualify for the 2024 Olympia, scheduled for Oct. 10-13, 2024, in Las Vegas, IFBB Pro bodybuilder Sadik Hadzovic returns to his former division, Classic Physique, leaving Men’s Physique behind.
Hadzovic believes his physique better suits Classic’s heavier 219-pound cutoff, as the Men’s Physique weight cap is too restrictive. To help transition, Hadzovic enlisted Mike O’Hearn for arm day insights during a recent collab on Sept. 23, 2024, at iconic Gold’s Gym Venice.
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The Exercises: Tried, True, and Unconventional
Hadzovic and O’Hearn’s workout wasn’t a typical arm day. They tackled four variations, each with a unique twist:
- Underhand Press
- Barbell Curl
- Lying Triceps Extension
- Dumbbell Preacher Curl
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Reverse Grip Presses for Bigger, Stronger Triceps
O’Hearn introduced Hadzovic to the underhand grip cambered bar bench press. The bar’s curved center extends the range of motion to more effectively target the triceps. Hadzovic was cued to bend his wrists laterally and push his elbows inward. Using a reverse grip naturally keeps the elbows better aligned.
The Secret to Bigger Biceps: You’re Curling Wrong
O’Hearn encourages “bad form” during barbell curls.
I’m dropping the shoulders and back out of it, just letting it hang.
O’Hearn picked up this trick from legendary bodybuilder Robby Robinson. “People talk about science and biomechanics, but look at the greatest arms and their training. Sometimes it comes down to common sense,” Hadzovic adds.
Lying Extensions & Dumbbell Power Preacher Curls
For maximum triceps growth, don’t skip overhead extensions. Training the arms overhead fully lengthens the triceps, which is key to maximizing gains. (1)
They sat reversed on the bench press and unracked the cambered bar with an angled grip. The objective was to bring the bar to the skull or low behind the head, letting gravity stretch the triceps.
O’Hearn emphasized grip strength, envisioning squeezing the bar together.
Finishing with dumbbell preacher curls, O’Hearn embraces the brute arm wrestler training style. “Play with the wrist on this,” he advises, adding that explosive reps, heavy weights, and partial reps all have their place.
Nobody will be stronger than an arm wrestler, and they have the healthiest elbows, wrists, and shoulders in the world.
[Related: Watch Thor Bjornsson and Larry Wheels Arm Wrestle for Glory]
Flexible Technique for Better Gains
A key takeaway from O’Hearn’s experience is flexibility. He emphasized strict form isn’t always the answer, especially when trying to break plateaus.
I don’t know why people get rigid and frigid regarding weight lifting.
O’Hearn encouraged Hadzovic to adopt a more open-minded approach to training. This adaptability has paid off, as Hadzovic gained 10 pounds of muscle by adopting O’Hearn’s methods.
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Reference
- Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279
Featured image: @sadikhadzovic on Instagram
