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Day 11Arms & Calves

Not only do you have to train hard, but you have to make sure you’re fueling your body with the right foods and supplements to reduce delayed onset muscle soreness (DOMS). I’ve given you a lot of specific advice on supplements. I’ve also provided guidance on which foods are best for supporting muscle building.

Pre-packaged food can really support your gains when you know what to buy; on the other hand, it can really derail you if you don’t buy the right foods. Just because you’re buying a salad it doesn’t mean that it’s healthy. Skip the croutons, use your own dressing, or go for balsamic vinegar (not vinaigrette, which has oil). Always check to see how your food is prepared when you’re not making it yourself. Many meals are made with some type of oil that may not be on your program.

Some of my other food tips:

* Stay away from most dried fruit, which often has added sugar.

* Seek out whole grain bagels (and other breads) to reduce insulin release.

* Choose low-sugar fruits such as berries, and reduce or avoid fruits such as bananas that are high in sugar.

* When it comes to vegetables go for the rainbow. Eat different colored vegetables throughout the day.

* Yams and sweet potatoes are great choices for slow-digesting carb sources.

* Consume as little gluten as possible.

* Avocadoes are a great source of dietary fats. Consume them frequently in moderation.

This week we’ll start with biceps before triceps to mix things up. Make sure you have plenty of Citrulline in your system to drive blood, oxygen, and nutrients to your working muscles.

 

 

Cable Biceps Curl

Sets:
3
Reps:
10 initial
20 total
Strategy:
Drop sets (2)
5 more reps per drop

Dumbbell Preacher Curl

Sets:
3
Reps:
10 initial
20 total
Strategy:
Drop sets (2)
5 more reps per drop (Each Arm)

Hammer Curl

Sets:
3
Reps:
10 initial
20 total
Strategy:
Drop sets (2)
5 more reps per drop

Seated Triceps Extension

Sets:
3
Reps:
10 initial
20 total
Strategy:
Drop sets (2)
5 more reps per drop

Lying Triceps Extension

Sets:
3
Reps:
10 initial
20 total
Strategy:
Drop sets (2)
5 more reps per drop

Machine Dip

Sets:
3
Reps:
10 initial
20 total
Strategy:
Drop sets (2)
5 more reps per drop

Calf Press

Sets:
3
Reps:
10 initial
20 total
Strategy:
Drop sets (2)
5 more reps per drop

HIIT

Sets:
1
Reps:
3
Strategy:
4 minutes easy/1 minute full
intensity for a total of 15 minutes

 

POST WORKOUT

Focus on efficiency and intensity. Since this is an easier workout than the three others earlier this week, you may be inclined to slack off. But it’s critical to focus just as much with your arms as other bodyparts. Then get in your RE-KAGED and fermented BCAAs. Choose a different type of cardio for your HIIT, especially if you’ve been relying heavily on one form over another.

 


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