If you want to be at your best, you want to learn from those that are considered to be the best. Shaun Clarida placed 3rd at the 2019 Olympia 212 Showdown. That makes him one of the best bodybuilders in his division. The fact that he competes onstage with guys that weigh over 30 pounds more than him and holds his own verifies that.
His arms stand out on any stage he stands on so it makes sense to learn more about what he does. He’s been working hard in the offseason to be even better when he returns to the Olympia stage this December. Below is an overview of his training for the triceps and biceps that have yielded positive results for him. He shoots for around 8 reps for each working set. If you can achieve that without approaching failure, use more weight on your following set. Rest for 60-90 seconds between each set.
Tricep Rope Pressdowns
Starting with these warm up his elbows and helps him feel the triceps actively working so he can feel a better connection to the back of the arms. The rope offers him a way to separate the hands and get a greater contraction when the triceps are flexed.
Cable Bicep Curls
This exercise does for the biceps what the previous movement did for triceps. Alternating between biceps and triceps keep both muscle groups pumped with blood so they have a greater chance to grow once they recover. His goal is to flex the biceps, not lift the weight. So his motion is calculated and he has a full range of motion.
Lying Tricep Pullover
This exercise targets the long head of the triceps which is vital to develop the size of the entire upper arm. Clarida performs this movement with proper form and control which means he will benefit greater than if he were so swing and use momentum with heavy weight.
Alternating Single Arm Hammer Curls
The “Giant Killer” isn’t just worried about the peak of the biceps. This version of the hammer curl targets the brachialis which increases the overall width of the arm which helps when he performs poses like the side chest.
Narrow Grip Tricep Pushdowns
A second pushdown may seem trivial but Clarida is training for development and details. This version helps with that horseshoe look of the triceps. Note that he uses a strong grip so he can forcefully get the greatest contraction possible.
Dumbbell Preacher Curl
Preacher curls force the biceps to work on their own with no assistance from other areas. It’s also harder to cheat on the movement. He’s also using dumbbells to work one arm at a time so this version really helps with isolation.
This is an excellent finisher because the cable keeps constant tension on the back of the arm. It also is safe on the elbows. Holding the contraction at the top also helps with density and thickness. Note how he holds onto the cable itself instead of a handle. This grip helps him work the triceps even more with less forearm recruitment.
Incline Dumbbell Curl
The final biceps exercise provides a great stretch at the bottom of the movement and forces each side to stabilize the weight without help from the other. Squeezing the biceps hard at the top of the curl makes this finisher even more intense.
Arm Workout Summary
- Tricep Rope Pressdowns - 4 sets of 8 reps
- Cable Bicep Curls – 4 sets of 8 reps
- Lying Tricep Pullover – 4 sets of 8 reps
- Alternating Single Arm Hammer Curls – 4 sets of 8 reps
- Narrow Grip Tricep Pushdowns – 4 sets of 8 reps
- Dumbbell Preacher Curl – 4 sets of 8 reps
- Cable Pushbacks - 4 sets of 8 reps
- Incline Dumbbell Curl – 4 sets of 8 reps
One of Shaun's favorite supplements, SuperCarb...