An ultramarathon swimmer and former World’s Strongest Man champion examine superset biceps and triceps.
Final up to date on February seventeenth, 2025
2017 World’s Strongest Man Eddie Hall teamed with ultramarathon swimmer Ross Edgley to see who may obtain the most important arm pump throughout a coaching session in mid-February 2025. The duo utilized blood flow restriction to maximise their pump.
Let’s go practice arms and see who can get the most important pump.
—Eddie Corridor
They measured their arms earlier than beginning their exercise to check progress afterward. Edgley’s biceps had been 17 ¾ inches; Corridor’s had been 22 inches. Earlier than diving in, they fueled with pre-workout supplements to cut back fatigue and improve train efficiency. (1)
Corridor & Edgley’s Arm Exercise
Corridor advised balancing arm exercises through supersets to maximise effectivity and outcomes.
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Superset — Standing Dumbbell Curls & Dumbbell Cranium Crushers
Edgley alternated dumbbell curls, noting his pump a number of reps in. He paired the curls with dumbbell cranium crushers for 5 units. Corridor shared that his routine consists of intensive endurance sessions twice per week.
Superset — Single-Arm Preacher Curls & Overhead EZ Bar Triceps Extensions
The second superset concerned preacher curls and overhead EZ bar triceps extensions. Between units, Corridor mentioned his strategy to MMA coaching, saying that he discovered it useful to push one physique half to the restrict for 45 minutes. He described his classes as grueling and intense, able to leaving anybody drained, however he famous that the outcomes are transformative, together with his health climbing considerably.
Superset — EZ Bar Biceps Curls & Cable Triceps Pushdowns
Earlier than beginning EZ bar biceps curls, Corridor strapped on an arm blaster, which helps isolate the biceps and supports proper posture all through the motion and accomplished 10 reps with strict type.
Standing Dumbbell Hammer Curls w/Blood Movement Restriction Band
Edgley positioned blood movement restriction bands on Corridor’s biceps, explaining that they restrict blood circulation, depriving the muscular tissues of oxygen. This triggers a response that prompts fast-twitch fibers. The dearth of oxygen prompts the physique to provide lactic acid, stimulating muscle progress.
Corridor carried out bilateral dumbbell hammer curls utilizing light weights, progressively growing the load earlier than step by step lowering it to finish the session.
Cable Triceps Pushdowns
Corridor and Edgely carried out triceps pushdowns utilizing the blood movement restriction bands. Corridor maxed out the cable machine and step by step lowered the burden to the lightest setting.
Afterward, he measured his arm, however its dimension remained unchanged, about an inch bigger than earlier than the coaching session. Edgley carried out the identical workout routines and measured his arms at 19 inches. Edgley achieved extra arm progress from coaching by a few quarter of an inch.
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Reference
- Kaczka, P., Batra, A., Kubicka, Ok., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, Ok., & Zając, T. (2020). Results of Pre-Exercise Multi-Ingredient Complement on Anaerobic Efficiency: Randomized Double-Blind Crossover Examine. Worldwide journal of environmental analysis and public well being, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
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