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Although table time is the most important ingredient to becoming an arm wrestler, resistance training is also very important. When weight training it is important to keep good form. Pushing heavy weight for the sake of bragging about how heavy you are lifting can lead to serious injury if not done properly.
When weight training concentrate on form. Make sure that you are doing the exercises properly. This site will give you exercises to do along with the proper way to do them. We will start out with basic exercises and each month will add exercises that will help you become a World Class Arm Wrestler.
It is a very good idea to keep a journal of your work outs. Keep track of such things as the date, type of exercise, sets, and reps. This will allow you to follow your progress. You will also see how dedicated you are or if you have been slacking off.
Every few weeks you should change up your routine. Do your exercises in a different order and change the number of sets and reps. Drop the weight you are doing and do more repetitions with a shorter rest time. Add more weight and do less repetitions. Change the number of sets that you do for each exercise. In order to get stronger you have to make these changes. Your body adapts very quickly to your routine so you have to keep changing. Suggested sets and reps are: 3 sets of 12-15 reps, 3-4 sets of 8-10 reps, 3-4 sets of 6-8 reps, 5 sets of 5 reps. Another factor to consider is the rep itself. If you are doing something such as a curl make the up portion of the curl, otherwise known as the positive to be fast and explosive. Then your negative or downward motion is slow. You should be able to count to four on your way down.
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The Nova Scotia Arm Wrestling Association assumes no responsibility for any accidents or injuries which may be directly or indirectly caused by performing any exercises described on this site.