weight training + arm exercise

M

maxxcavalera

Regular Member
Lately i just bought a set of dumbells,i use them 3 times a week and in between these 3 days i add some push-ups+skipping,need some opinion guys...
 
it's a proven fact that doing bicep/tricep curls will decrease your explosiveness
if you need more strength you should focus more on your shoulders, lats, and forearms
 
For me, the best weight training have been with light weights but more reps. Also skipping is excellent leg strength/stamina.
 
amleto said:
"it's a proven fact that doing bicep/tricep curls will decrease your explosiveness"
Rubbish.
Click to expand...

let me clarify what i mean:
if you do bicep curls as most people do at the gym (to increase the muscle mass and get big arms - using heavy weights and low-medium amounts of reps)
you will decrease your explosiveness

and even when you do focus on explosive movements, it's generally not as good as doing other exercises because bicep curls are isolation exercises
doing exercises that involve compound movements will benefit you much more than isolation
 
it is true its harder to do a really fast smash with your bicep/tricep really big and lets be honest you'll get heavier which you don't need in badminton, because you want to be quick. If you want to show your muscles make sure you eat no saturate/trans fats which you find in regular milk, meat... eat chicken it has less fat. eat vegatables, cook with vegetable/fruit oils, eat brown rice, eat more vegetables and fruits, especially if you want to snack to fill your stomach besides your principal meals, eat them.
 
___JVM said:
For me, this exercise has increased my smashingspeed
http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html

If you are into fitness like me or you want to gain muscle and weight, my advice is to incorporate alot of plyometrics to maintain the explosiveness.
Click to expand...

tricep extentions are the wrong sort of movement. even if you wanted to do triceps, this exercise is for strength and size. for explosiveness you want to do like you said - plyometrics.something like a close hand jumping pressup where the triceps are worked quickly for a very short time.

calf power
skipping (want power not strength, dont do weighted calf raises)

waist rotation
twists with long weighted rod across shoulders (want power not strength, dont do on machine with weights)

shoulder rotation
you need to do an arm wrestle type rotation movement. i recommend a rubber/elastic exercise band tied at head height behind you and to the side and do a 'head height, sideways arm wrestle' a bit like knocking on a door very fast and hard repeatedly. (want power not strength, dont do arm wrestle static strength. just the movement. but fast)

forearm rotation
another is holding a kettle bell dangling down. then twist the bell one way then the other rapidly. (want power not strength, do not do slow twists with a a dumbell with all weight on the far end, use kettle bell even weight and do fast twists with change in direction)
 
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