Conan's Arm Workout Summary

Jul 25, 2024

Lecture Notes: Conan's Arm Workout

Introduction

  • Dr. Mike introduces himself and discusses his casual approach to the workout.
  • Mention of Conan as a multi-talented individual: barbarian, comedian, and bodybuilder.

Conan's Characteristics

  • Diverse background: of many nations and peoples.
  • Speaks a significant number of languages (actual count stated is five).
  • Currently in contest prep with low energy levels.

Workout Overview

  • Focus: Arm training with lots of humor and cues for quality execution.
  • Goal: Train Conan's arms, especially during his contest dieting phase.

Exercises

1. Dumbbell Skull Crushers

  • Sets: 3 sets of 15-20 reps.
  • Warm-up: Start light to prepare joints.
  • Techniques:
    • Keep elbows in close during the movement.
    • Focus on quality over quantity, especially during struggle.
  • Importance of Isolating the Triceps:
    • Keep elbows together to minimize pec involvement.

2. Push Downs (Mile Reps)

  • Transition: From horizontal (skull crushers) to a vertical tricep exercise.
  • Approach: Maintain familiar exercises to avoid excessive fatigue before the contest.
  • Execution:
    • Emphasized slow upwards movement and controlled descent.
    • Focus on holding the stretch at the bottom.

3. Push-ups

  • Technique:
    • Complete range of motion, from chest to ground and back up.
    • Maintain hips high during execution.
  • Adjustment: If unable to continue, switch to knee push-ups.

4. Incline Dumbbell Curls

  • Set-Up: Adjust bench incline for a deep stretch on the biceps.
  • Techniques:
    • Quick ascent, slow downward control.
    • Pause briefly at the top of the movement.

5. Easy Bar Bicep Curls

  • Sets: 3 sets with "my rep match" technique.
  • Execution:
    • Match reps from the first set in the following sets.
    • Emphasize slow movement and tension throughout.

Closing Thoughts

  • Conan's noticeable pump in arms after workout.
  • Final Reflection: Impressiveness of Conan's performance and adaptation to new techniques.
  • Personal Note: Reminder of the importance of controlled eccentric movements for overall muscle growth.

Key Takeaways

  • Focus on quality over quantity for reps.
  • Mixing up exercises can lead to better muscle adaptation.
  • Embrace discomfort for growth in training.

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