Breon Ansley Shares His Training Strategy En Route to 22-Inch Arms!
Last updated on December 20th, 2024
Two-time Classic Physique Olympia champion Breon Ansley is moving up a sleeve size to the 212 division. After completely revamping his training regime, only to drop to fifth place at the 2024 Olympia, Ansley feels outsized by the taller athletes.
In a recent vlog, Ansley revealed how he’s bringing up his triceps, an admitted weak point, by training his biceps first and using better triceps exercises. Since the triceps oppose the biceps, there’s no overlap between exercises, allowing him to hit them with full intensity.
Breon Ansley’s Improved Arm Workout
Alternating dumbbell curls led the session. Ansley trains with full strength to maximize growth during his arm training, a key strategy backed by studies. “I expended too much energy walking [with the heavy weights]; I got to gather and regroup.” Standing dumbbell curls have their limitations:
- A study by Goto and Colleagues determined that long pauses with minimal tension on a muscle, as seen during alternating curls, may limit muscle gains. (1) However, alternating curls could enhance mind-muscle connection.
- Science-based bodybuilder Jeff Nippard referenced this literature in his biceps exercise tier list, recommending curling dumbbells with both arms simultaneously for best results.
Ansley kept his palms forward or supinated to lift the heavy dumbbells, noting how challenging yet beneficial it is for size. He demonstrated the advantage of cables with standing one-arm concentration curls, extending his arms forward, causing more elbow strain and better lower biceps activation. (2)
Conclusion
In conclusion, Ansley’s revised arm workout strategy focuses on hitting his triceps with full intensity by training his biceps first and using better triceps exercises. He aims to grow his brachialis and brachioradialis muscles to increase his arm circumference and achieve his goal of 22-inch arms.
Frequently Asked Questions
Q: What inspired Breon Ansley to switch to the 212 division?
A: Ansley feels outsized by the taller athletes in the Classic Physique division and is looking to challenge himself in the 212 division.
Q: What is the key to Ansley’s improved arm workout?
A: Ansley’s revised arm workout focuses on training his biceps first and using better triceps exercises, allowing him to hit his triceps with full intensity.
Q: What are the benefits of alternating dumbbell curls?
A: Alternating dumbbell curls may enhance mind-muscle connection, but a study suggests that long pauses with minimal tension on a muscle during alternating curls may limit muscle gains.
