Filling Out a Tall Frame

Here’s how tall guys can blow up triceps and biceps for maximum mass.


 Tall Order Arm Training: Biceps 

Standing Cable Curl: 4 sets, 10–12 reps

Barbell or EZ-bar Curl: 4 sets, 8–12 reps

Reverse Incline-bench Barbell Curl: 4 sets, 8-12 reps

superset with 

Seated Incline-bench Dumbbell Hammer Curl: 4 sets, 8-12 reps

Preacher Machine Curl: 7 sets, 10–12 reps

As McCarver would likely admit, there’s no one-size-fits-all approach. Someone with a tall, large frame will find many machines lacking or unable to provide the right bio-mechanical angle—meaning you need to adapt to your training environment. Change out one exercise for another, or alter a stance, grip, or range of motion, whatever it takes to maximize the beneficial stress applied to the target muscle. 


On the last one to two sets, apply advanced techniques such as rest-pause or negatives if you have a partner.


Do reps until failure sets in. At that point, you’ll stop at the bottom of the motion for five to 10 seconds, allowing your short-term energy systems to partially reload so you can continue repping.


Have a partner help you through the positive portion of the rep, then you take over, lowering the weight as slowly and under control as possible for a couple of reps until failure terminates the set. – FLEX

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