Best Arm Workouts
The multiangle routine is a similar to the multigrip routine except instead of varying the hand position/grip, you vary the angle of the joint. The "multiangle" technique is very similar to the Ironman/Steve Holman "Positions of Flexion" approach, although they are not always one and the same.
For example, one popular multiangle favorite for triceps is lying EZ-bar extensions performed to the chin, forehead, and behind the head as a triset. This is multiangular, but it does not fully work all three positions of flexion, as these are only slight variations in angle.
There are two ways to perform this routine. One way is to do all three exercises in a row with zero rest between exercises. This is intense and result-producing, but will compromise your poundages. Poliquin's solution to the problem is the simple insertion of a 10-second pause between each exercise, which allows greater loads to be used.
I don't remember where I found this routine, but I think it was the brainstorm of Australian strength coach Ian King. All I can say is that Ian or whoever originally invented this biceps killer should get a medal for it! Try it and find out why. Perform 10 reps per set, 2-3 trisets, 0-10 seconds between exercises.
This is a slight variation I've successfully used on the killer combo above. All I did is flip the order of exercises two and three, substitute reverse the dumbbell curl for Zottman curl on exercise number one, and add a forced negative on the reverse curls using the opposite hand. The rep range is slightly lower; 6-8 reps per set with a little bit heavier weight. 3 trisets, 0-second rest between exercises, 0-seconds rest between switching arms.
This is a variation on Vince Gironda's famous "Balanced Arms" course. Like many bodybuilding gurus, Vince vociferously commanded, "No deviations." Well, shame on me, but after I tried all his programs exactly as he instructed, I never could resist experimenting.