Bodybuilder Seth Feroce shares his arm-day techniques and his greatest biceps train.
Final up to date on October twenty second, 2024
Retired professional bodybuilder and social media star Seth Feroce facilities his exercises round confirmed coaching fundamentals, emphasizing depth to maximize muscle growth. On Oct. 14, 2024, Feroce provided his favourite mass-building techniques and a necessary warm-up routine for optimum efficiency.
“Even the only f-ing activity, I imagine that in the event you do it nicely sufficient, with sufficient depth, you’re going to get the consequence,” expressed Feroce.
[Related: Try These 6 Unique Bodybuilding Arm Exercises to Spark New Muscle Growth]
“Ferocious” Arm Exercise
Feroce warmed up with excessive reps of cable curls and triceps pushdowns utilizing full, managed actions to attach mentally. The exercise consisted of supersets with the next pairs of workouts, alternated set for set:
Superset 1
- Dumbbell (DB) Hammer Curl: 4 x 12
- V-Bar Pressdown: 4 x 8-12
Superset 2
Alternating DB Curl
Superset 3
Feroce doubles down on the strategies with one warm-up set for every train earlier than lifting heavy weights.
I’m stopping potential harm as a result of…at this train, I’m going all in.
[Related: 5 Science-Based Hacks for Muscle Growth That Actually Work]
Feroce’s Secret Biceps Weapon
Feroce’s positive factors could also be attributed to the power benefit of hammer curls over conventional biceps curls, providing higher leverage when paired together with his desire for a impartial grip (palms dealing with).
Dumbbell hammer curls are the inspiration of what constructed my arms.
—Seth Feroce
Feroce alternates customary and crossbody hammer curls to extend biceps thickness and width, respectively, as every angle locations a special demand on the elbow flexors.
Complementary Curls
Whereas not included on this exercise, Feroce prefers reverse curls (palms-down) to construct his outer forearms, biceps, and brachialis. He depends on incline curls for the stretch.
They’ve finished nice issues for my arm development.
Heavy preachers play a key position, however Feroce highlights that correct warm-up is important to keep away from accidents when isolating muscle mass. Press the elbows down, squeeze the biceps, and embody gradual negatives.
Moreover, various depth strategies have been proven to reinforce outcomes. (2)
Grip Place for Diversified Stimulus
Feroce is a proponent of grip selection, utilizing an off-center grip to create a weight imbalance throughout dumbbell curls. Holding the internal dumbbell biases the outer biceps on the shoulder, whereas an outdoor grip emphasizes the internal and decrease biceps.
“You may get jacked utilizing primary shit,” suggested Feroce. “You have to be capable of manipulate the train and see the way it works greatest to your physique.”
Feroce demonstrates this method with one-arm dips, flaring his elbows extensive with a impartial grip, deviating from the normal method.
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Featured picture: @sethferoce on Instagram