The Gun Show

Ok, here is the deal. I am a Strength Coach, but being 28, I am also young enough to be "in tune" with my client base of high school and college football players. They bust their butt for me for 60-75 minutes for me everytime they train, and, like many young males, are constantly wanting to work on their "guns." At PTS, our Upper Body Workouts are concentrated on big, heavy, compound movements like presses, rows, pushups, chinups/pullups, shrugs, etc. that incorporate a lot of muscle mass, giving our workouts great efficiency. During one of our workouts, your arms WILL feel gassed before the end of the workout; even without any direct arm work.

Now, being the realist that I am, I know that these guys want direct arm work, and I also think it can help their performance. Yes, I (Gasp!) a Strength Coach, think my athletes need direct arm work. If the guys look good, they feel good. If they feel good, they play good! I put a lot of merit into that. In addition, doing accessory work for added bicep strength, deltoid strength, and tricep strength can definitely help improve performance on our compound movements for the Upper Body, which will help the entire package.

So how do we implement direct arm work? I write it into the program at the very end, and call it "The Gun Show." Basically, you pick a biceps movement, a triceps movement, and a deltoid movement. And cycle through them using time under tension. We find that :30 ON, :30 OFF works best. Time under tension is a GREAT stimulus for hypertrophy, and to be honest, I don't really care what my guys can Preacher Curl 10 times; I just want them busting their butt.

Again, choose a Bicep, Tricep, and Deltoid Movement, cycle through them by performing the movement for :30 ON, :30 OFF and watch the guns grow! We typically use 2-4 rounds.  Which takes all of 6-12 minutes. And that is more than enough!

Make sure you are choosing weights where you are on the brink of failure at the end of the :30!

Obviously picking up the pink dumbbells and flapping your arms is not going to do much of anything. Do work!

Welcome to the Gun Show!

Round 1

DB Preacher Curls on the Glute Ham Raise X :30

REST X :30

Band Pushdowns X :30

REST X :30

DB Front Raise With "Squeeze" X :30

REST:30

PERFORM 2-4 Rounds!