Big Ramy Trains Arms

The training techniques of Mamdouh “Big Ramy” Elssbiay
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The Refinement

You wouldn’t think a 29-year-old bodybuilder who’s been training for only three years could have sufficient size for the Olympia stage, but Elssbiay has enough muscle to hang with anyone.  He's working on developing deeper lines, which come from training with a greater emphasis on peak contractions to accentuate distinctions between and within muscles. Here are six tools and techniques the rookie sensations is applying to his weekly arm workouts to refine his triceps and biceps.

1 Moderation

Elssbiay does 12 sets each for triceps and biceps, and keeps most of his reps in the 10–12 range, going as high as 15 reps on the final sets for each muscle. He’s discovered during his three years of training that this moderate workload is best for his body. His also keeps his intensity at an average pace. When he pushes sets beyond failure, he typically does forced reps or dropsets.

2 Strict Form

The crucial thing for Ramy when working arms is to lock his elbow(s) in place from the first rep to the last. Cheating would allow him to hoist heavier weights, but it would also rob him of the control he wants to exert on his targeted muscles, and increase the odds of a strain or—worst yet—a tear.

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