Flex Flex_UK__March_2018 | Page 134

ARMED WITH KNOWLEDGE Bonac’s simple recipe for building bigger, more chiseled biceps and triceps: PREFERRED REP RANGE: 12 to 16 reps. TRAINING FREQUENCY: Biceps and triceps each trained once a week in the off- season (triceps trained with back, biceps paired with chest) and typically twice weekly pre-contest. TRAINING VOLUME: Eight to 12 132 FLEX | MARCH 2018 working sets per workout each for biceps and triceps. FAVORITE INTENSITY TECHNIQUES: Supersets and dropsets for both biceps and triceps; peak contractions for triceps. “I tend to feel the muscle connection more [with peak contractions],” Bonac says, “and it’s better for my elbows as well.” TRAINING VARIETY: “I change up my routine about once every three months,” he says. “But each week I do different exercises. For example, one week I’ll do more barbells and some machine, and the next week I’ll do more dumbbells.” CARDIO REGIME: “I don’t do cardio in the off-season. During my prep, it depends on my body weight—that will tell me how much cardio I need to do. My average cardio session takes about 30 minutes, and I do this five to six days a week leading up to a show.”