If you want big arms, you must earn them. And what better place to build your biceps and show off your guns than the original iron paradise called “The Pit” at Muscle Beach Venice.
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When you hang out at legendary Muscle Beach Venice, you’d better have some serious beach muscles on display. Specifically, nothing grabs the attention of star-struck passers-by like a pair of huge, rippling biceps of the sort fashioned by Ike Catcher—a Muscle Beach Nutrition-sponsored athlete—over many years of serious training.
“I like having big arms,” says Catcher, at the risk of stating the obvious. “I call them ‘think-twice’ arms. You don’t get into any problems with big arms, and all the ladies got something nice and chiseled to grab onto.”
At this point, you might be thinking that you’d like a pair of pythons writhing under your sleeves, as well. If so, you’ve come to the right place, as Catcher reveals his best arm-building workout in the accompanying video, as well as in the workout table below.
Do this arm workout several times a week. It should take 40 minutes to complete. Before starting, heed Catcher’s words of motivation: Always try to be a better version of yourself. Always strive to improve yourself. And never get too comfortable.
| Muscle Beach Arm Workout |
1. EZ-Bar Curl: 3 sets, 8-10 reps
2. Concentration Curls: 3 sets, 8-10 reps
3. Triceps Pushdown: 3 sets, 8-10 reps
4. One Arm Dumbbell Preacher Curl: 3 sets, 8-10 reps
5. Incline Dumbbell Curl: 3 sets, 8-10 reps
| EZ-Bar Curl |
Arms are not one of the big muscle groups, so Catcher keeps the volume lower. “Eight to ten reps is good to build the muscle and get a nice pump going,” he says.
The EZ-bar is a great arm-builder because it takes the tension off the wrists, allowing you to load more weight on the bar. Achieve a full range of motion on each rep while keeping that tension in your biceps.
“Don’t just let loose,” cautions Catcher. “Get into a nice groove, a nice rhythm, then take a little break and hit another set.”
| Concentration Curl |
If you’ve done concentration curls in the past, there’s a good chance you did them incorrectly.
“The most common mistake I see with the concentration curls is that people lean their elbow on the inside of their leg,” notes Catcher. “You want your arm suspended in the air; you don’t want it leaning anywhere.”
Hold the weight in your right hand, resting your left hand on your left leg. As you curl the weight in your right hand, turn in your wrist for a nice little twist so you can really feel the biceps. Pause at the top, then release.
“I like to do one-arm exercises because you can focus on and concentrate your efforts on each biceps a lot more than you can with both arms,” explains Catcher. “You’ve got to mix it up. You shouldn’t do too many two-handed or one-handed stuff. Both are great.”
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