How often do you train your abs?

Off season I never do abs, I only introduce abs training 4-5 weeks before comp and then do them 2-3 times a week.

How many exercises/sets/reps do you recommend when targeting just abs?

• I recommend 3-4 different exercises.
• Reps can range anything from 15-20 reps even to failure.
• I usually work on 4-5 sets of each exercise with a lot of super sets.

Read Marco’s Full Interview HERE.

Do you split the exercises to target different parts of your abs?

Yes most definitely, there are a lot of muscles that need targeting around the torso.

Do you recommend adding weight when training abs?

Yes and no, I personally ONLY use body weight when doing abs.

Abs are made in the kitchen.

What does a typical ab workout look like for you?

1. 5 sets hanging leg raises 10-15 reps.
2. 5 sets ab wheel 10-15 reps.
3. 5 sets seated ab crunch 15-20 reps.

These 3 are all super setted in a giant set.

• 3 sets of 15-20 reps side crunches.

ARMS Training And Tips With WBFF Pro, Marco Araujo

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Biceps:

What are your 3 best go to biceps exercises?

1. Wide Grip Barbell curls
2. Incline dumb bell curls
3. Hammer Curls

Which is the most overrated biceps exercise in your opinion?

Cable curls.

And the most underrated one?

Preacher Curls.

What are your top 3 tips when training your biceps?

• Form.
• Keeping the tension on the bicep.
• Get a weight that’s heavy enough to do 10 comfortable curls and the last 2-3 reps need to be a challenge.

In your opinion, which is the most common biceps exercise that people do incorrectly? And how can they fix it?

Standing barbell curls, I see this done incorrectly EVERYDAY.

Everyone wants to pick up the heaviest weights but they completely lose the form, they swing, they use momentum to lift the weight, they introduce many other secondary muscles to help lift the weight and put A LOT of strain on the back.

My advice is go lighter; go through the full range of motion, not losing the tension on the bicep at any given time. Mind to muscle connection is very NB in this game.

What are some common mistakes people make when training their biceps?

• Bad form
• Swinging
• Using momentum to lift the weights which leads to you introducing secondary muscles and putting a lot of strain on the back.

Read Marco’s Full Interview HERE.

Triceps:

What are your 3 best go to triceps exercises?

1. Skull Crushers
2. Rope pull downs
3. Single arm extensions

Which is the most overrated triceps exercise in your opinion?

Dumb bell kick backs.

And the most underrated one?

Bench dips.

What are some common mistakes people make when training triceps?

Going to heavy and using their traps to push down the weights and not keeping their shoulders back at all times.

What are your top tips when training your triceps?

• Elbows always tucked into the side.
• Keep shoulders pulled back.
• Feet shoulder width apart and back straight.
• FORM.
• FULL RANGE OF MOTION!

What does a typical arm workout look like for you?

Biceps: (s/s = superset)

1. 2 sets of Warm Up: Wide grip curls 15 reps s/s with narrow grip curls
2. 4 sets, 12 reps seat bicep curls.
3. 4 sets, 12 reps hammer curls.
4. 4 sets, 12 reps preacher curls, last set being a drop seat.

Triceps:

1. 2 sets of Warm up- 15-20 reps dips, thumbs over the bar to target triceps
2. 4 sets Skull crushers.
3. 4 sets EZ bar cable push downs s/s Rope push down
4. 4 sets Over head Extensions.

ABS Training And Tips With WBFF Pro, Marco Araujo!

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Learn from multiple bodybuilding champion, Freddie Klopper, how to build some massive guns by following his training regime for arms below. He gives us a few tips and what we should not do!

Biceps Training Programme:

1. Normal dumbbell curls

I call it running down the rack:

• Set 1: 10 kg | 20 reps
• Set 2: 12 kg | 15 reps
• Set 3: 15 kg | 15 reps
• Set 4: 17 kg | 10 reps
• Set 5: 20 kg | 8 reps
• Set 6: 25 kg | 4-6 reps

Rest only 40 seconds in between sets.

2. Barbell curls SUPERSET with Flat bar cable curls

• Set 1: 30 kg bar | 15 reps SUPERSET with 15 reps of cable curls at 50 kg
• Set 2: 30 kg bar | 15 reps SUPERSET with 12 reps of  cable curls at 55 kg
• Set 3: 30 kg bar | 15 reps SUPERSET with 10 reps of cable curls at 60 kg

3. Front hammer curls SUPERSET with High pulley curls

• Set 1: 15 kg dumbbells | 20 reps SUPERSET with 15 reps high cable curls
• Set 2: 20 kg dumbbells | 15 reps SUPERSET with 15 reps high cable curls
• Set 3: 25 kg dumbbells | 12 reps SUPERSET with 15 reps high cable curls

Triceps Training Programme:

1. Tricep push downs

Rest only 40 seconds in between sets.

• Set 1: 50 kg | 20 reps
• Set 2: 60 kg | 15 reps
• Set 3: 70 kg | 15 reps
• Set 4: 80 kg | 12 reps
• Set 5: 90 kg | 10 reps
• Set 6: 50 kg | 20 reps

2. Scull crushers (with EZ bar)  SUPERSET with Weighted plate dips

• Set 1: 30 kg | 15 reps SUPERSET with 20 kg plate | 15 reps for all 4 sets
• Set 2: 35 kg | 15 reps
• Set 3: 40 kg | 12 reps
• Set 4: 45 kg | 10 reps

3. One arm cable push downs SUPERSET with Close grip push ups till failure

• 4 sets with 30 kg | 15 reps on each set

4. Close grip bench press SUPERSET with Hanging dips

• Set 1: 50 kg 15 reps SUPERSET with each set 10-12 hanging dips
• Set 2: 55 kg 12 reps
• Set 3: 60 kg 10 reps
• Set 4: 65 kg 8 reps

 Training arms takes me about 1 hour and 15 minutes.

Download a printable training log of Freddie Klopper’s Arm Training Guide,  here:

• Editable Word Document: Freddie Klopper’s Arm Training Guide
• Pdf Document: Freddie Klopper’s Arm Training Guide

What do you eat directly after training arms?

Something you can put down and sip through a straw as your arms are so pumped and tired you can’t hold anything, hahaha. TNT protein shake mixed with raw oats and peanut butter.

What are a few of your arm training tips:

• Don’t do arms more than any other muscle group guys, grow in proportion.
• If you want bigger arms concentrate on doing more exercises and reps for triceps as the triceps consist of 3 muscle heads and the bicep only 2. Thus making the triceps overall bigger than the biceps.

Some mistakes guys make when training arms?

• Most people have very poor form as they swing the weights up or with triceps pushing more out of the shoulder than using the triceps.
• Keep your weights ideal for you. Make sure you do not use any momentum and/or another muscle group to assist in the movement.

Contact Freddie:

• Facebook: Freddie Klopper Fanpage

Photography Credit:

• SKJ Photography

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