SalePage : Frank Wrath McGrath – Animal Arms
File Format: 1 DVD Rip -RMVB
144.3 MB in size
There’s been so much written on “raising up” muscular weak places that it’s easy to neglect what to do with notable body parts. Bodybuilding purists frequently advise reducing intensity and exercising these portions less, arguing that you should conserve your energy for weak regions, fostering general balance and symmetry, and developing a beautiful, flowing body.
However, this is Animal. We’ve always encouraged you to be proud of who you are and to embrace the eccentricities that make you special.
Frank “Wrath” McGrath, an IFBB pro and Animal athlete, epitomizes this appeal to individual freakhood. He has a full physique that has made its imprint on the competition scene, but he is most recognized for having the craziest arms in the history of the sport, from wrist to shoulder.
Wrath has continued to exercise them twice a week for years, highlighting and enhancing some of bodybuilding’s most identifiable appendages, rather than shying away from exercising them with focus and determination.
So, how did this man manage to have it all? He drove us to Diamond Gym in Maplewood, a legendary New Jersey gym and Animal’s home away from home, to show us how he’s training his arms right now.
Machines Must Not Be Forgotten
McGrath stated in his most recent Guns of Wrath session that he generally loves to train arms twice a week: once with heavy weights and once with high volume biceps and forearms. But, like any lifter worth his 2XL Animal shirt, he changes everything the moment he speaks the word “normally.” So he did high-volume biceps and triceps today, utilizing more machines than normal to attack his arms from all angles.
“I was simply switching it up today,” he says. “Many people say they dislike machines, but I adore them.” I usually try to combine free weights with machines to get the most out of both. Why not, after all? It is present. There are many excellent angles that machines provide that we cannot get with free weights.”
“Every time I train, I have no idea what I’m going to do in my thoughts. “I basically make decisions as I go.”
He began with the triceps since they are the weaker of his two upper-arm muscle groups and he wanted to go all out on them. But don’t think his biceps and forearms suffered as a result of him saving—and savoring—them for later. Choosing a high-volume routine over a high-intensity routine let him to save energy for his showpieces.
Of course, the massacre had to wait till his muscles were nice and heated. That means getting blood into his elbows with mild rope push-downs for his triceps.
Triceps Destroy and Stretch
Wrath was ready for some old-school iron after fully oiling the hinges connecting his upper arms to his huge forearms. He performed numerous sets of overhead triceps extensions, lowering the bar slowly to increase the stretch, using a pre-loaded EZ bar.
“I simply noticed the bench and thought, ‘I’ll attempt some overhead ones today to get a decent stretch in the tris,'” he explains. “Every time I train, I have no idea what I’m going to do in my thoughts. “I basically make decisions as I go.”
When used correctly, machines may take you farther into the burn than free weights.
Wrath followed this staple exercise with two apparatus designed to enhance pump: the dip machine and cable straight-bar push-downs. In both circumstances, he didn’t exactly count reps, but rather went by feel, squeezing and stretching while appreciating the push and pull of his body and mind. Machines, he claims, are unusual in that they allow him to extend this punishing game only a few reps longer than free weights.
“I’m simply trying to completely tire the muscle,” he explains. “Even if I don’t think I can accomplish another full rep, I’m still trying to get a little more stimulation in there.” It’s as though my brain isn’t finished with the set yet, despite the fact that the muscle is already burned. I want to keep going till I can’t any longer.”
Why go so far into agony? Don’t bother asking, he says. Simply believe him and perform another—and another—rep. “It’s that part of me that enjoys the agony and the intense burning,” he explains. “That’s what some individuals need: a little bit of crazy who enjoys pain in order to reach the high level where they want to be.”
Biceps Aren’t Afraid to Experiment
If you’ve seen any of Wrath’s earlier videos, such as “Intuitive Back Training,” you’ll know he’s not afraid to experiment in the gym. He’ll utilize an unusual bar or handle if it catches his attention and he’s never used it before. Rather of sitting on the same old preacher bench, he chose a “similar, but different” approach today, performing cable preacher curls on a preacher curl machine.
On arm day, you can try new things, but don’t forget about the classics.
“Over the years, I’ve discovered that the preacher curl is one of the greatest for me because it actually puts the most blood in there and produces the best contraction,” he says. “But here were two unusual machines that I had never used before, and I wanted to give them a try—and they were fantastic.”
With that fling out of the way and the pump at its zenith, it was time for one of Wrath’s go-to biceps exercises: the alternating dumbbell curl. “I did them last today, so they were lighter.” “There was no ridiculous weight,” he recalls. “I did a dropset at the end.” “Really, all I did was burn them out for the last set of an old-school fundamental bodybuilding exercise.”
Forearms are finished with the well-known burn.
Finally, Wrath crushed forearms, something one might think he could ignore at this point. But, if no one can overlook his lower arms in a photograph of him, why should he? So he went back in time with two activities that have always helped him in his quest for crazy vascularity: sitting barbell wrist curls and reverse curls.
“I remember getting up about 7 a.m. and starting training because I wanted to feel like I had a pump when I arrived to school.” “I wanted to be all swole,” he recalls. “So I would go down and do forearm curls and reverse curls every day before school, or every other day.” ‘Oh man…. Your forearms!’ everyone would exclaim. “And I said to myself, ‘I want this all the time.'”
“I believe in balance, but it’s also wonderful to be renowned for something weird that no one else has.”
Is it recommended by the mature Wrath to melt your forearms four times a week or more? Certainly not. But the fundamental desire remains the same. Remember, he is a man whose early influences were action figures rather than real people, so normalcy has never been his desire.
“I think balance is vital, but it’s also wonderful to be renowned for something weird that no one else has,” he adds.
Reviews
There are no reviews yet.