Page 173 - Muscle & Fitness (December 2019)
P. 173
B Y D AV I D B AY E
KEVIN JORDAN give them more dedicated days in which you’re really trying to
Birth Date: June 29, 1980 than one. At that point, you’d just do whatever you can to get the
Height: 5'10"
Off-season Weight: 280 lbs be overtraining and potentially weight up are also the reps most
Contest Weight: 250 lbs hindering progress.” likely to end up getting sloppy.
Residence: St. Louis, MO When you’re on your last set
Instagram: KEEP IT SHORT and can’t seem to muster up the
@kj_theproteinpapi
AND SWEET strength to bang out another rep,
“I like my arm workouts to be in instead of swinging your arms or
and out. There’s no need to be in putting your back into it, lower
the gym for two hours to train the weight by half or one-third
a small muscle group,” Jordan and keep going with the same
says. He insists that arm work- controlled form you started with.
outs shouldn’t take you hours
and hours to finish up. By keep-
ing your pace up, limiting rest
time between sets, and avoiding
other gym distractions, you’re
going to keep a much better
pump, keep the muscles warm,
and just have an all-around
better workout. Give yourself
intends on changing that in 2020. enough rest time between sets
Jordan has made it a focal so being short on breath doesn’t
point to bring up lagging body interfere with maximum effort,
parts in his long off-season, but don’t be sitting around for
which included a break from two to three minutes waiting to
TRAINING
competing for all of 2019, but get to it again after each set.
that doesn’t mean he’s neglect- KEVIN JORDAN’S
ing his strong points, either, most GET IT UNDER CONTROL ARM ROUTINE
notably his massive arms. Even when you’re trying to grow
Jordan takes us through his massive arms, you must be BICEPS
short yet intense bi’s and tri’s conscious about using a weight EXERCISE SETS REPS
routine and also offers some tips you can handle to ensure that Standing 4 8–12
that help him stay in possession you can perform each exercise Alternating
of some of the IFBB’s most with good form. Not only will Dumbbell
impressive set of guns. this help you properly target Curl
the biceps and triceps and aid in
LESS IS MORE growth, focusing on good form Barbell 4 8–12
Curl
When it comes to training arms, can also significantly decrease
Jordan’s weekly routine is on the your chances of getting hurt in Machine 4 8–12
lower side of the volume spec- the gym. There’s nothing worse Preacher
trum, but he insists that with than having to take weeks or Curl
the right intensity and exercise even months away from the gym
variety, there’s no shortage of because you allowed common TRICEPS
effectiveness in his program. sense to take a backseat to your EXERCISE SETS REPS
“Lots of guys like to train arms ego and ended up getting hurt.
Rope 4 8–12
two, sometimes even three Pressdown
times a week,” he says. “What DROP IT LOW
you must keep in mind is that “If you’re training by yourself like Skull 4 8–12
your biceps and triceps are going I often do, dropsets are a great Crusher
to be getting lots of work and way to really fatigue the muscle
stimulation in both your back and when there’s no spotter around Dip 4 Body
weight to
your rear-delt workouts as well, to help with forced reps,” Jor-
failure
so there really isn’t a need to dan says. Those last few reps
Photographs by Lloyd Terry Jr. D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 1 6 7
