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Most of you will get close to the volume you need to maximize strength gains just from the 1x per week table time session! Devon Larratt is going to train in a completely different manner to someone like Jerry Cadorette, for instance.
These can be done in a variety of ways: resting your arm on your thigh or on a bench are the most popular ways. It covers most of your bases, but omits aspects like down pressure, wrist extension, and thumb training,
This program will be focused more around developing strength and a mind muscle connection that will carry over to the armwrestling table. On your full ROM days, you can fully supinate your arm and pronate through the full range. Cable Belt Riser John Brzenk never really lifted weights at all and was able to become the GOAT solely from table time. To keep things simple, we’re going to do this program 3 days per week in addition to a table time session.
The idea here is primarily to get some movement in – this helps blood flow to the joint which promotes healing. That’s why it’s important we practice coordinating as many of these movements together while training in the gym. There are certain armwrestling specific chest/shoulder exercises you could do, but so long as you’re doing any half decent chest/shoulders routine once a week, you’re going to do a decent job at covering all your bases.
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If you don’t have access to a table or can’t attend a practice once per week, don’t worry – you can still build strength in the gym.