The G'ology of Arms
Photography by James Cook
Gina Davis's 17-inch arms are some of the most awesome in women's bodybuilding.
Here's how she built them
When
Gina Davis first joined a gym as a 20 year-old and started working out,
the first thing that she noticed growing was her arms. After just a few
months of serious training, she was seeing some serious size developing
in her biceps and triceps. That might have freaked a lot of women out
-- but not Gina. "I was like, 'Wow, I like this!'" she says
in her broad Texas accent. "A lot of times females are like, 'I don't
want to get bulky,' but I was like, 'Bring on the bulk.' I loved it."
Although
she only started serious training when she was 20, Gina had actually loved
the idea of muscles on women since she was a kid. An avid track athlete
and basketball player as a child, when she was in junior high she saw
Cory Everson for the first time on ESPN and was mesmerized by her muscular-yet-feminine
body. "I was like, 'That's it, that's what a female should look like,'"
she says.
The
34 year-old from Houston, Texas, is now a top national-level bodybuilder
and recently placed seventh in the heavyweights at the NPC Nationals,
moving up six places on the previous year. As for her arms, which have
always been her best bodypart, they are now among the most awesome in
women's bodybuilding. In fact, Gina's arms, which measure 17 inches, are
so well-developed that the biggest problem she has is stopping them detracting
from the rest of her upper body when she's onstage. "My shoulders
are big but whenever I stand in the front relaxed position, they give
the illusion they aren't because my biceps are so overwhelming,"
she says.
But,
needless to say, Gina has no intention of compromising on her arm training
now. "I like having bigger biceps!" she says. "So instead
of sacrificing my biceps size, I'm just going to train the hell out of
my delts!"
The
basics
Not
all of us are as genetically gifted as Gina Davis in the arm department
But Gina says with hard work anyone, male or female, can get well-developed
arms. "Your work ethic in the gym is the key player," she says.
"I began this journey with larger than average arms but I've never
been squeamish about pushing them to the limit with each workout."
Whether
you're a man or a woman, however, Gina says there is a big danger of overtraining
arms. Limited sets and reps and heavy weight is the way to go: "The
bicep and tricep are relatively small muscle groups, so doing something
like 6 sets of 15 each is overkill. You can get a lot more done with lower
sets and reps and heavier weight than you can with extreme volume training
with arms." Gina uses heavy weights year round and usually does 3
sets of 10-12 reps for each exercise.
Gina
also stresses that beginners and intermediates should generally focus
on maintaining good form when training arms. "There is a bit of 'cheating'
involved when you are nearing the end of a killer superset or heavy curl
exercise that is tolerable as long as you aren't slinging the weight and
doing backbends to get it up," she says.
Biceps
Gina
trains her biceps after working her back and typically starts with a standing
barbell curl movement. This exercise is her primary mass builder, and
she performs 3 sets of 12 with challenging poundages (for Gina this typically
means starting with 60-pound barbell and working up to 100 pounds). The
form is with the legs in a shoulder-width stance with elbows down by the
sides. "I really focus on not moving my elbows from that position,"
she says. "I see a lot of what I call 'roll ups' where elbows are
pushed behind the back and the weight looks as if it is being rolled up
the abdominal area -- not good form at all."
After
doing 3 sets of standing barbell curls, Gina goes on to either incline
dumbbell curls or concentration curls. Depending on her mood, she may
do a drop set during this exercise. "For these particular exercises
I will forego the heavy duty stuff and pick a weight that is a bit lighter
and go for really squeezing the heck out of my biceps at the top of the
contraction."
Lastly,
and most importantly, Gina likes to do a set focusing on negatives. "I
lovingly call this 'burnouts!'" she says. We'll let her explain it:
"It involves getting on the hammer strength preacher curl machine
with the appropriate weight for your strength level minus a little due
to what follows. I have my spotter pull down on the weight as I go into
the eccentric (negative) phase of the exercise and help a bit on the concentric
phase. Once I feel sufficiently 'burned.' I will pump out as many as I
can unassisted. Trust me, this exercise is a killer if done properly.
People are constantly asking me how I got my biceps so big. Well, combined
with my genetics, this exercise is what I think has been the biggest factor."
Triceps
After
finishing training chest, Gina usually starts her triceps workout with
standing overhead dumbbell extensions and then moves on to skullcrushers
(lying triceps extensions) with an EZ-curl bar on an incline bench. "I
consider skullcrushers to be my best overall mass builder for triceps,"
she says. "I choose incline because it pre-stretches the triceps
therefore providing a better contraction of the muscle while it is taken
through a wider range of motion. I focus on keeping my elbows pointed
at the ceiling and only forearms move at the elbow joint lowering the
weight to top of head then raising it back up until arms are fully extended."
After
that, Gina goes to a cable movement of some sort such as cable pushdowns
with a straight bar, altering her hand placement to emphasize the head
she is working. "First I start with my elbows close to the body with
my hands wide to emphasize the long head of the triceps. Then I move my
hands in a bit so that my hands are shoulder-width to work the medial
head, which is good for overall size. Finally, I will move my hands to
a very narrow grip with elbows out a bit to emphasize the lateral head
of the triceps to help with the horseshoe appearance of the triceps."
Gina's
Training Split |
Monday:
delts/traps/calves
Tuesday: quads/abs
Wednesday: chest/triceps/calves
Thursday: back/rear delts/biceps/abs
Friday: Hamstrings
|
To
finish off, Gina moves on to a superset of bench dips (i.e. bodyweight
only) and then some close grip push-ups on the same bench to finish them
off. "These will embarrass you in a hurry if you are sufficiently
fatigued from your previous exercises," she laughs. "There have
been more than a few times when I was at the bottom of the movement on
bench dips and just had to take a seat on the floor for lack of being
able to push myself back up! I like saving these for last for the muscle
maturity they provide and to ensure that I have pushed my triceps to the
maximum."