Main course first, then the spice 🌶️

My thought this month

Hit your minimum first. Then go for the spice.

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Why This Works

The big lifts (squats, deadlifts, presses, rows, pull ups, carries, single leg work) are compound movements. That means they use multiple joints and a lot of muscles at the same time. A deadlift works your legs, glutes, back, core, and grip all at once.

And your arms? They’re already in there. Every row and chin up works your biceps. Every push up and press works your triceps. They’re just part of the team, not the whole show.

We only get so much time with you each week, so we put it where it counts most: getting you strong for real life. Picking up your kids, carrying groceries, shoveling snow, getting up off the floor. Those are all big, full body movements, so that’s how we train.

💪 Where your arms are hiding in your workout

• Biceps: rows, chin ups, pull ups, farmer carries
• Triceps: push ups, bench press, overhead press, dips
• Grip/forearms: deadlifts, carries, hangs... honestly, almost everything

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‍Something to consider

Before you add the extras, ask yourself if you’ve hit your minimum:

• Showing up: Are you getting your strength sessions in at least 2x a week?
• Effort: Are your big lifts landing around a 7 or 8 RPE with good form?
• Cardio: Are you filling your cardio bucket outside the gym? (The WAC is a great way to start!)
• Recovery: Are you sleeping and eating enough to support the work you’re already doing?

If those are all a yes, go for the spice! 🌶️

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The Takeaway

Curls, tricep extensions, lateral raises... they all have a place. That place is after the basics are covered. When you’re consistent, you have some extra time and energy (not stolen from your recovery), or you have a specific goal like more arm strength for a sport, then add them in!

🌶️ The Spice Menu

Pick 1 or 2 and do 2 to 3 sets of 10 to 15 at the end of a session or at home:

• Bicep curls (dumbbells or a band)
• Tricep pushdowns or overhead extensions (bands work great here)
• Lateral raises

Keep the weight light enough that your form stays clean.

📹 [Want to hear it from the coaches? Check out our video here!]

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