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Arm Training
Are you dissatisfied with the size of your arms? Gee, that narrows
you down to just about every bodybuilder who ever lived!
Well, of course you can only work with Ma Nature gave you. And the
likelihood that you'll get those 20" guns that bodybuilders CLAIM (many falsely) to
have isn't too great.
However, there is good news! The following routine has NEVER failed
to produce significant improvements in muscular size and strength. This special arm
program is brief, efficient and productive. And...it takes only 5 minutes! Yup, you read
right - 5 minutes. But if DONE RIGHT (and I must emphasize that part) these will be
perhaps the most painful 5 minutes you've ever spent in the gym. Originally tested at the
Nautilus Research Center in Lake Helen, Florida by that wild and wacky guy, Arthur Jones.
Now, if you progress in your workouts as directed and get adequate
rest, you will be rewarded with measurable increases in the circumference of your upper
arms. Dr. Ellington Darden has said, "Most bodybuilders can expect to add 1/2 inch of
muscle mass to their upper arms in a week and a full inch after a month". Yeah, I
know - he drinks. But according to Matt Brzycki this actually does work. And his buddy,
Tom Laputka (ex-NFLer) has used it as well with great success.
Okay, no more wordy bastardese and on with the program!
Oooh this is such a killer....sorry I just had to say that. You
perform ONE (which is a number, so I can really say all HITers perform "a number of
sets" HAH! We use that one when we sell work in consulting all the time....oops) set
of four different exercises, two for the biceps and two triceps:
- One repetition Chin-up (30-60 seconds raising and 30-60 seconds
lowering...yes you heard right, that's no typo), IMMEDIATELY followed by
- Biceps Curl (machine or free weight) + forced negatives Rest for one
minute max.
- One repetition Dip (30-60 seconds raising and 30-60 seconds lowering,
again no typo), IMMEDIATELY followed by
- Triceps Extension (machine or free weight) + forced negatives.
One rep Chin-up: From a hanging, underhand position with arms
straight, take as long as possible to get your chin over the bar. Try to move a fraction
of an inch and hold, another fraction of an inch and hold, and so on. Remain in each
position briefly (without lowering) and move up inch by inch until your chin is above the
bar. Have your training partner (who has a watch, I hope) call out the time in seconds (5,
10, 15, 20, etc.) to you as the exercise progresses. Once you've reached the top position,
lower yourself in exactly the same manner. Again, your training partner should call out
your time in seconds. Begin this movement with 30 seconds up, and 30 seconds down. Add 5
seconds to the positive and negative phases every workout. When you can perform 60 seconds
up and 60 seconds down, first, I'll be impressed, but most importantly, use a weight belt
or hold a dumbbell between your legs to make the movement harder.
Biceps Curl: If you do curls IMMEDIATELY after the one rep shin-up
will reduce your level of strength in the curl by approx. 50%. So you should use about
half the normal weight your would normally handle for whatever amount of reps (e.g., 8-12)
you can handle. Perform as many reps as you can WITHOUT CHEATING! It's hell, but you've
got to keep good form. Go to failure, and then, have your partner give you a forced rep.
Then, have your partner help you do forced negatives, i.e., he/she lifts the weight for
you, and you lower the weight in about 6-8 seconds. Continue this till you can't control
the descent any longer.
Okay, now I'll let you have a break and drink your Gatorade or
whatever for about one minute's worth of rest.
One-rep Dip: Do this the same way as the one-rep chin. Triceps
Extension: Same way as Biceps Curl.
I know one person who tried this routine, and they couldn't move
their arms afterwards! It was a woman, BTW, and I'm telling you that to insult the guys'
egos. I notice women seem to have better form then men, and also can go to failure just as
easily as men.
Do not continue to work your arms like this for more than one month.
No way! If you do you'll definitely overtrain. I'd say even two weeks is plenty (which
probably works out to 3 workouts for your HITers).
Your training partner is also really important here. They've gotta
watch your form and help you move from one exercise to the next FAST! Also make sure you
write down what you did, so you know for the next workout.
BTW, there has been only ONE man who did a 60/60 chin and dip the
FIRST time he ever tried. And not only that, he did this as the END of his workout, after
his arms were obviously tired. That man was Boyer Coe.
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