Muscle Evolution Muscle_Evolution__July-August_2017 | Page 48

“ I OFTEN USE KICKBACKS TO PRE-EXHAUST MY TRICEPS PRIOR TO OTHER EXERCISES BY USING RELATIVELY LIGHT DUMBBELLS BEFORE PROGRESSING .”

MORNE ’ S ARM RULES

1

Morné views a warmup up as nonnegotiable , although he is careful not to fatigue the muscle too much ahead of the actual workout . He uses the preacher bench a lot

2 because it forces him to work harder , which translates into better quality contractions . Morné always does some form of

3 standing curl , be it with barbells or dumbbells . He usually warms up with a set using a light weight to get the feel of the exercise before aiming for some better reps with heavier resistance . 4He is always careful where he positions his arm training because hammering back or chest can wreak havoc on the arms . One needs fresh , strong arms for your arm workouts . 5Morné warms up his triceps with a few sets of dips and would sometimes use chains or a weight belt to increase resistance . When your arms are loose , you ' re ready to make the most of the rest of the workout . 6Every few weeks he combines his biceps and triceps into giant and supersets . He then typically pairs one bicep move with one tricep move , and does one after the other without any breaks for an insane pump . 7Morné likes free weights . While machine and cable work have their place in the gym , free weights are king when your objective is animal size .

8While the focus is always on biceps , they make just one-third of the upper arm . Triceps can really set your arms apart from other competitors and give them that round , full appearance . 9Big arms are imposing and monstrous , no matter where you stand in a line-up . Don ' t neglect them !

Nothing packs on more size like

10multi-joint or compound movements . For this he suggests dips and close-grip bench presses . He regards dips as probably the best movement for tricep development . When he knocks out reps on dips he keeps his elbows tight as this stresses the muscles more while minimising assistance from the chest and shoulders . “ Don ' t tuck your chin in when you dip because this will only tilt your torso forward , bringing your chest and shoulders into play . Dip by keeping your head up and don ' t lower too far down .” Morné , when raising up to the top on dips , will hold the position for a few seconds to take full advantage of the contraction . Morné also recommends

11 skull crushers or lying tricep extensions . Holding the bar and his upper arms stationary , he would lower the bar to his forehead while keeping his upper arms motionless . Another great mass builder is the close-grip bench press with an Olympic bar . A trick is to keep your elbows tight in for inner head stress , and your elbows flared out for outer tricep head development .

DUMBBELL KICKBACKS
Dumbbell kickbacks activate those hard-to-reach muscle fibres . Although Morné loves barbell skull crushers to put meat on his arms , he believes kickbacks , rope pushdowns and closegrip barbell bench presses reduce the wear and tear on the elbow joints .
He keeps his form tight on kickbacks while trying to squeeze his triceps at the top of each rep , focusing on not moving his upper arm during the exercise . “ I would often do kickbacks as the last exercise in my triceps routine . I add three sets to failure of these and make sure I extend my arm by only recruiting the triceps . To add variety , I often use kickbacks to pre-exhaust my triceps prior to the other exercises in my workout by using relatively light dumbbells before progressing . You cannot overload kickbacks because the arm is in a vulnerable position and this is the reason you should not extend the elbow too much at the end of the exercise , to avoid injuring the elbow joint . Only move the forearms while you keep the arm and shoulder still and don ’ t arch your back .” M . E
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