If your usual 3 sets of curls aren’t quite cutting it anymore, there are considerably more interesting ways to train your arms. Calisthenics coach Nedim Sofic combines weighted bodyweight movements with old-school bodybuilding techniques inspired by the likes of Mike Mentzer for a session that hits both biceps and triceps hard.
His latest arm workout starts with weighted dips and chin-ups before finishing with 110 reps of curls and skull crushers using a descending ladder known as the ‘Downs Method’.
It’s part of Sofic’s current training approach, inspired by old-school jailhouse workouts. Here’s how to try it.
The Workout
Weighted Straight-Bar Dips x 3 Sets
Sofic begins with weighted straight-bar dips, using a shoulder-width grip to place plenty of emphasis on the triceps.
‘Weighted straight bar dips will give you that thickness in the triceps,’ says Sofic, who prefers them to conventional parallel-bar dips for targeting the backs of his arms.
It’s a demanding movement, so don’t rush to add weight. If you can’t yet perform clean bodyweight reps, master those first before gradually introducing additional load.
Close-Grip Chin-Ups x 3 Sets
Next up are close-grip chin-ups. Sofic uses some assistance from his feet, allowing him to concentrate on driving through his biceps rather than simply grinding through each rep.
The inspiration comes from Mike Mentzer, who famously championed the close-grip, palms-up pulldown as a biceps exercise because it combines elbow flexion with a heavy compound pull.
‘If Mike Mentzer called [close-grip pulldowns] the greatest bicep exercise in the world, then this is the perfect golden-era calisthenics modification,’ says Sofic.
Towel Curl and Skull Crusher Superset
10 supersets using the Downs Method, with minimal rest
Sofic saves the highest-volume work for last.
The Downs Method is a descending ladder that begins with 10 reps and works all the way down to one, keeping rest to a minimum throughout.
Start with 10 towel curls immediately followed by 10 skull crushers. Then perform nine of each, followed by eight, seven and so on until you finish with a single rep of each exercise.
By the end, you’ll have accumulated 55 reps of each movement – 110 reps in total – on top of the weighted work you’ve already completed.
‘Lots of reps, lots of tension, Armageddon,’ says Sofic.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
