Author: Danni Levy
Want to maintain an impressive level of vascularity throughout the celebratory season?
Christmas dos, New Year’s Eve bash, the office party – there are loads of opportunities during the festive season to show off those bulging biceps.
It’s getting close to the big day, but you’re never too late – if you’re prepared to put in the time and effort, you can shine this festive season while everyone else is piling on the pounds.
Muscle and Health will guide you and get you looking your awesome best. Dig out your best, tight-fitting party gear and polish your shoes.
We’ll get you Santa-ready.
Macros for Men: The non-negotiables…
You don’t need to weigh your food, but if it keeps you on track, go for it. This is a guide to be followed loosely as part of a balanced lifestyle.
Aim to hit the following macros for a minimum period of 30 days.
(Contain 4kcal per gram)
Intake 2g per kg of bodyweight.
Some ideas include:
- Whole grain bread
- Whole wheat pasta
- Fruit and vegetables
- Whole grains, such as brown rice
You may wish to decrease your carbohydrate slightly on non-weight training days, since post-workout glycogen will not be necessary.
(Contain 4kcal per gram)
Intake 2.6g per kg of bodyweight.
We’re talking about-
- Fish, especially tuna and salmon
- Poultry, turkey and chicken breast
- Dairy products, such as milk, cheese, and yogurt
- Beans and legumes
- Nuts and seeds
- Tofu and soy products
(Contain 9kcal per gram)
Intake 21g per kg of bodyweight.
Healthy fat choices include-
- Olive or avocado oil
- Walnuts and brazil nuts
- Peanut butter
- Seeds, sesame, chia, flax, and pumpkin
Once you get to a point where you are happy with your body fat levels, you can increase your overall food intake a little.
Keep it short and sweet, hitting your macros for at least five days out of seven to maintain impressive vascularity throughout the celebratory season.
The non-negotiables are;
Get your pump on…
Stick to the plan below, and you’ll get to the destination. Concentrate on your reps and keep each move clean to ensure you’re getting the maximum benefit.
Make sure you feel each rep and make each effort as smooth as possible.
Let’s get to it…
Set counter: 4 sets of each exercise
Set 1: 20 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 8-10 reps
Wide grip barbell curl
The wide-grip barbell curl is a variation of the classic barbell curl with the grip wider than shoulder width. It targets the forearms, biceps, and, importantly, the inner or short head of the bicep muscles.
Close grip barbell curls
Slightly closer than shoulder width this time. The close grip barbell curl heavily targets the biceps brachii, the long head of the bicep muscle, which comprises the hump or peak of the biceps.
Curls work the bicep muscles at the front of the upper arm and the muscles of the lower arm – the brachialis and brachioradialis.
Relax your shoulders, and bend at the elbow, raising each dumbbell to your shoulder. Keep those hips still to get the best pump in your arms.
Single arm triceps standing extension
Stand tall and hold a dumbbell with one hand directly above your head. Slowly flex your elbows and lower the weight behind your head while keeping your upper arms still.
Extend your arms and repeat.
The single-arm overhead tricep extension is a great exercise to isolate the triceps.
Double arm tricep extension
Stand tall and hold a dumbbell with both hands directly above your head. Slowly flex your elbows and lower the weights behind your head while keeping your upper arms still.
Extend your arms and repeat. Once again a great isolation exercise but with more of a pump.
Standing bent-over two-arm dumbbell tricep extension
Bend your knees and lean forward slightly. Keep your head up, your upper arms should be close to your torso and parallel to the floor, and your forearms should be pointed towards the floor as your hands hold the weights on either side.
Extend your arms and repeat. These help build tricep mass to fill out those t-shirt sleeves.
Photography by Simon Howard
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