Many bodybuilders use muscle pumps to gauge the effectiveness of their training sessions. Although resistance training-induced muscle pumps are temporary, studies have shown a significant correlation between muscle swelling and hypertrophy. (1)
On Oct. 31, 2023, the former Women’s Physique Olympia champion Dana Linn Bailey published a video on her YouTube channel wherein she detailed tips to boost arm pumps and promote hypertrophy. Bailey’s arms measured 13.5 inches at the start of the workout and swelled to 14.5 inches by the end. Check it out below:
https://www.youtube.com/watch?v=6DrTsniXfFc&ab_channel=DanaLinnBailey
[Related: 2023 Olympia Results — Complete Official Scorecards]
Dana Linn Bailey Arm Workout
Here is a snapshot of Bailey’s arm training session:
- Superset — Chin-Up & Close-Grip Push-Up: 4 x 10-12 reps
- Superset — Spider Curl & Incline Bench Dumbbell Skull Crusher: 4 x 12, 10, 8, 8
- Close-Grip Bench Press: 4 x 12, 10, 8, 8
- Biceps Dumbbell Isometric Hold: 3 x 10, 8, 6
- Superset — Lying Cable Curl & Triceps Pushdown: 3 x 12-15
[Related: Jeff Nippard’s 5 Science-Backed Tips for Hypertrophy]
Superset — Chin-Up & Close-Grip Push-Up
Bailey used antagonistic supersets during her arm workout, which involved alternating between biceps and triceps exercises. Antagonistic supersets provide muscles time to recover between sets while ramping up training volume. Antagonistic supersets train opposing muscle groups (i.e. chest and back, biceps and triceps, quads and hamstrings, etc.) as a way to maintain elevated training intensity via less rest between sets while allowing muscles sufficient recovery time.
Bailey prefers starting her arm workout with bodyweight exercises, as it allows her to warm up her muscles, joints, tendons, and ligaments for heavier compound movements later in the training session. Bailey kept her hands within shoulder width during chin-ups. Her close-grip push-ups and avoided full elbow extension to keep constant tension on her chest. She employed a strict form on both exercises and restricted momentum to place maximal stimulation on the biceps and triceps.
Superset — Spider Curl & Incline Bench Dumbbell Skull Crusher
For spider curls, Bailey set the backrest of the incline weight bench at 45 degrees and placed her chest flat against it while holding a dumbbell in each hand with a neutral grip. Keeping her elbows pinned, Bailey curled the dumbbells to shoulder level while externally rotating her wrists.
Bailey got into position for dumbbell skull crushers by flipping around and placing her back against the bench. She recommended keeping the elbows behind the shoulders throughout the exercise to maintain constant tension on the triceps. “The weight should always be behind your head,” said Bailey.
Close-Grip Bench Press
Bailey grabbed a barbell with her hands just inside shoulder-width. She employed slow eccentrics for optimal triceps fiber stimulation. A study in the European Journal of Applied Physiology concluded that “the relationship between hypertrophy and strength gains is significantly stronger when resistance training was paced with slower eccentric contractions compared to fast ones.” (2)
Bailey flared her elbows at 45 degrees during eccentrics before exploding through concentrics with a pause and squeeze in her triceps at the top.
[Related: The Only Bulking Workout Plan You Need to Build Muscle ASAP]
Biceps Dumbbell Iso Curl
To perform this exercise, Bailey held a dumbbell in each hand with a supinated grip, and her arms extended to the sides. She curled the dumbbells and held them just above parallel. Keeping one arm steady, she performed a biceps curl with the other arm. She Alternated sides for the target rep range.
Superset — Lying Cable Curl & Triceps Pushdown
Bailey favors lying cable curls over the standing variation as it eliminates using momentum as the torso cannot swing back and forth. She used an EZ bar and advised keeping the triceps on the floor throughout the exercise for optimal biceps stimulation.
“While performing standing cable curls, you’re using your lower back. Lying on the floor takes all the assisting muscles out,” said Bailey. She then positioned the cable pulley at the highest setting and performed triceps pushdowns. She stood about three feet away from the pulley. “The further you are away, adds extra tension,” mentioned Bailey. As fatigue set in, Bailey stepped closer to the pulley to continue powering through the reps.
[Related: Every Winner of the Mr. Olympia Bodybuilding Competition]
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References
- Hirono T, Ikezoe T, Taniguchi M, Tanaka H, Saeki J, Yagi M, Umehara J, Ichihashi N. Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. J Strength Cond Res. 2022 Feb 1;36(2):359-364. doi: 10.1519/JSC.0000000000003478. PMID: 31904714.
- Kojić F, Arsenijević R, Ilić V, Đurić S. Relationship between hypertrophy, strength gains, and tensiomyography adaptations: a moderator role of contraction duration. Eur J Appl Physiol. 2022 Oct;122(10):2223-2231. doi: 10.1007/s00421-022-04998-0. Epub 2022 Jul 13. PMID: 35831629.
Featured image: @danalinnbailey on Instagram
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