ARM TRAINING >> SPECIAL SECTION
ROAD MAP TO
HUGE 112
MUSCLE & FITNESS
August 2007
Arm workouts going nowhere? Green-light rapid growth with M&F’s eight-week guide to sleeve-busting bi’s and tri’s
ARMS BY BILL GEIGER, MA, AND JIM STOPPANI, PHD
FollowtheMap
BICEPS Race to the peak for mountainous biceps p. 116
BIG, PUMPED ARMS— THE KIND THAT LOOK LIKE A ROAD ATLAS, with veins crisscrossing like a Southern California freeway interchange — are the ultimate destination for every bodybuilder. But if your personal road to sleeve-busting bi’s and tri’s has been more like a long series of roadblocks, potholes and detours than one of green lights and open highways, it’s time to merge into the fast lane of muscle growth. Our eight-week road map provides the fastest route to increased arm size, strength and muscular detail. And even though you’re a guy, we’ve painstakingly mapped out the directions so you get on the fast track to growth instead of wasting your time driving in circles. DESTINATION: BIG ARMS
The superhighway to thicker arms requires a workout tune-up. First, instead of training arms just once over the course of your split, now you’ll work them twice. Training muscle groups more frequently stimulates genes in the muscle cells that instigate muscle growth. More frequent workouts (to a
point) keeps those genes stimulated longer for better muscle growth. On Saturday (see training split), you’ll hit your biceps and triceps in one session with a variety of exercises and rep ranges. In this split, Saturday follows a rest day. Whatever sequence you use, make sure your main arm day is after a rest day so you’re fresh and can
devote full energy to your training. This enables you to go heavier and achieve greater intensity. On Monday, after your chest workout, you’ll hit the triceps with a single bread-and-butter move to finish them off — after all, they’ve been getting more than their share of the workload in heavy pressing moves. The same
TRAINING SCHEDULE 1: BICEPS BICEPS ON BACK DAY
SETS/REPS
WEEKS 1-2
Rope Hammer Curl/Cable Curl
Sets and reps vary from week to week. See instructions at right.
Do 10–12 reps of the rope hammer curl, taking only a 30-second break after your set, then drop the weight by one plate and repeat. Continue this process, doing as many reps as you can for 6–8 sets total.
Perform following your back workout. (See exercise descriptions p. 116)
THE BICEPS WORKOUT Select one of the exercises listed under each group below and perform for the sets and reps listed. Choose weights that cause you to reach muscle failure by the target rep. Make changes by applying intensity principles and exercise substitutions in your workout depending on which two-week interval you’re training in. (See exercise descriptions p. 117–120)
Group A: Strength Builders
3/6, 6, 8
Standing EZ-Bar Curl OR Standing Barbell Curl
Group B: Size Builders
3/8, 8, 10
Alternating Seated Dumbbell Curl OR Alternating Incline Dumbbell Curl
Group C: Refining Moves Preacher Curl OR Two-Arm High-Cable Curl
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3/10, 10, 12
Choose one exercise from each group. Your training partner should spot you with two extra forced reps on your last two sets of each exercise.
TRICEPS Follow these coordinates to meaty horseshoes p. 122
ROAD MAP TO HUGE ARMS NUTRITION You need fuel to reach your destination. Fill up with this meal and supplement plan p. 130
Guide to the Road Map USE THESE SIX FUNDAMENTALS TO NAVIGATE YOUR WAY TO HUGE ARMS
1 >> Perform a single biceps move following your back workout for eight weeks, but alter the style of execution every two weeks and employ a different high-intensity technique. 2 >> Perform a single triceps move after you train chest. The execution of this exercise will also change every two weeks to keep your arms stimulated in new ways. 3 >> On dedicated arm days, choose one exercise from each group pro-
detail exercise (Group C). You usually don’t go very heavy with these exercises, so it’s best to do them at the end of your workout. Use even less weight for slightly higher (10–12) reps.
adjustments to how you do each exercise, such as changing the rep speed, grip or whether you do them with one or both arms — but for just those two weeks. Finally, during Weeks 7–8 of the program, perform partial reps — working the muscle over a small part of the range of motion after you reach muscle failure — for the last two sets of each exercise.
vided. For example, the first exercise for strength-building (Group A) is one you can do with a lot of weight. Go heavy and train for strength on this move for low (6–8) reps. 4 >> The second exercise is for building mass (Group B). To focus more on hypertrophy (muscle growth), choose a relatively lighter weight that you can lift for 8–10 reps. 5 >> The third move is a refining or
6 >> For the first two weeks, apply an advanced training principle (see below for biceps and page 122 for triceps). During Weeks 1–2, apply forced reps to the last two sets of all three exercises with the help of a training partner. For example, on your first exercise, perform six reps on your own for set No. 2, then do two more forced reps. On your third set, do eight reps on your own, then get two more forced reps. Do the same for the final two sets of the other two exercises, using a weight that allows you to reach muscle failure by the target rep listed. During Weeks 3–4, do a drop set on your last set of each exercise. In Weeks 5–6, make some
WEEKS 3-4
WEEKS 5-6
WEEKS 7-8
Do the rope hammer curl one arm at a time, choosing a weight you can lift for 15 reps. Do six sets per arm without resting (one arm rests only while the other performs its sets).
Choose a weight you can lift for 10–12 reps on the rope hammer curl. When you reach failure, immediately change handles to do a set of cable curls with the same weight for as many reps as possible. Rest for two minutes, then repeat the superset four more times. On the last set, drop the weight 20%–30% to do a drop set on both moves.
Choose a weight you can lift for 15 reps on the rope hammer curl. Add one plate on each successive set and perform as many reps as you can to failure. Rest two minutes between sets. Do six sets total.
Do the alternate Group A move for the same sets and reps. Keep the same Group B and C moves. Do a drop set on the last set of each exercise (drop the weight 20%–30% after you reach muscle failure).
Use the same moves you did in Weeks 1–2 for Groups A and C, but switch to the alternate Group B exercise. Also make these changes:
Do three sets of the same moves you did in Weeks 1–2 for Groups A and B; change the Group C move. Do 2–3 partial reps after reaching muscle failure at the target rep of the last two sets of each exercise.
SUGGESTED TRAINING SPLIT Monday: Chest, triceps (single exercise), abs Tuesday: Back, biceps (single exercise) Wednesday: Legs, calves Thursday: Shoulders, traps, abs Friday: Rest Saturday: Biceps, triceps, calves Sunday: Rest
Group A: Alternate between a close and wide grip, doing two sets of each (four sets total, not three). Group B: Do both arms simultaneously. When that becomes difficult, alternate arms for 2–3 reps more.
Group C: Do these exercises unilaterally, using one arm at a time.
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GPS TO ARM SIZE
You can overtrain your arms if you do too much work for too long, so return to your regular training split after eight weeks. Introducing change into your routine in this manner creates the opportunity for improvement, but it doesn’t continue indefinitely. Keep in mind that your ultimate arm size is also related to your genetic potential, although many of us never reach it because we lack patience, persistence and the know-how to get there. Since it’s nearly impossible to build bigger arms when dieting down, you must consume enough overall calories and protein to not only sustain you during your training sessions but guarantee muscle growth as well. This means not missing meals, following a smart supplementation plan to ensure you get the required muscle-building nutrients, and paying attention to your pre- and postworkout meals. In tandem with this training routine, follow the “Road Map to Huge Arms” diet and supplement program that begins on page 130. Ultimately, you’ll reach your final destination of bigger bi’s and tri’s faster if you follow a map to get there. While there are no shortcuts for hard work, at least you won’t be spinning your wheels following a random or haphazard plan. And that can only mean a green light for growth!
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ON BACK DAY
>> Choose one of these moves as the only biceps exercise you perform following your back workout.
A
B
ROPE HAMMER CURL
>> Attach a rope handle to a low-pulley cable and grasp the rope with a neutral (palms-in) grip, your arms extended down in front of you. Standing with a shoulderwidth stance, curl the rope up, keeping your elbows at your sides throughout — don’t allow them to come forward as you raise the weight. Slowly lower the rope back to the start position without letting the stack touch.
A
B
CABLE CURL
>> Use an EZ-bar or a straight bar with a rotating sleeve. Grasp the bar with an underhand grip, and keep your elbows locked at your sides throughout the movement. The cable keeps constant tension on the muscles throughout the range of motion, which stimulates more muscle fibers for greater overall growth.
P H O T O S : J O A Q U I N PA LT I N G . O P E N E R S H O T AT S M A S H B O X S T U D I O S , S A N TA M O N I C A , C A , ( 3 1 0 ) 5 5 8 - 7 6 6 0 . G R O O M I N G : A M Y N A D I N E . E X E R C I S E S S H O T AT I M P R O V E
goes for the biceps: On Tuesday, you’ll do a single exercise after back training to increase the blood flow to the bi’s and engorge them.
GROUP A
Strength Builders
Choose one of these two exercises, which are considered basic moves that allow you to use heavy weight. Keep your form strict to start; don’t use body english to take over the workload. SETS + REPS: After your warm-up, focus on building strength by going heavy on your first two sets (choose a weight with which you can complete only six reps), dropping it only slightly on your third set so you can complete eight reps.
STANDING EZ-BAR CURL >> This version is a little more comfortable on the wrists than the straightbar version, and your grip is between neutral and supinated. This increases the stress on the long (outer) head of the biceps, which is responsible for the peak when you flex your biceps. With your hands shoulder-width apart, stand erect with your chest out and shoulders back. Use only your biceps to raise the weight. Keep your elbows locked by your sides throughout the range of motion.
A
B
STANDING BARBELL CURL >> With your hands completely supinated (palms up), you hit both biceps heads — short (inner) and long. Space your hands shoulder-width apart, keeping your elbows tucked by your sides. Contract your bi’s to bring the bar to about shoulder level,
squeeze hard at the top and lower under control.
A
B
SIZE
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GROUP B
Size Builders Choose one of these two exercises, which are good choices for building mass. The biceps does more than just flex the forearm, it also turns the wrist. These moves let you turn your wrists as you raise the weights. To accentuate the effect, turn your palms toward the outside of your shoulders as you curl the dumbbell to the top of the movement. (Note: Beginners should stop after doing one Group A and one Group B exercise.) SETS + REPS: For mass, choose a medium-heavy weight with which you can perform no more than eight reps on your first two sets. Reduce the load slightly on your third set for two extra reps.
A
B
ALTERNATING SEATED DUMBBELL CURL >> Sit erect on a bench with your arms hanging straight down, a dumbbell in each hand and your palms facing your body. Without leaning into the side that’s working, curl the left dumbbell toward your shoulder. As you raise the weight, turn your palm up. Keep your elbows at your sides. Reverse direction under control, turning your palm back down on the negative portion of the rep. Once you return to the starting position, follow the same procedure with the right arm, then alternate until you reach the targeted number of reps with each arm.
ALTERNATING INCLINE DUMBBELL CURL
B
>> This version puts the long head of the biceps on stretch, enabling it to contract more strongly. Keep your elbows behind the plane of your body — don’t pull them forward in an effort to lift the weights higher. Complete similar to the flat-bench version, supinating your wrists as you curl the weights up.
REFINING
MOVES
A
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GROUP C
Refining Moves
Choose one of these two exercises, which typically are done with lighter weights. These moves build detail and add peak to your biceps, as well as deliver a monster pump. Keep your form strict to start, speeding up the motion a bit as you fatigue. SETS + REPS: Choose a weight with which you can complete 10 reps for two sets, then drop the weight slightly and do a third set for 12 reps.
PREACHER CURL
A
>> This move targets your biceps’ short head because
of the front-of-body arm position. Using a machine, straight or EZ-bar, grasp the bar with an underhand grip, extending your arms at the bottom with a slight bend in your elbows. Keeping your upper arms in place, contract your bi’s to raise the weight to a point where your lower arms are perpendicular to the floor. Squeeze your biceps for a count of two, then reverse direction. Doing this exercise on a machine lets you maintain constant tension, which enables you to achieve a more intense contraction at the top.
B
B
TWO-ARM HIGH-CABLE CURL >> Like the preacher curl, this exercise emphasizes the
short head of the biceps. Stand erect midway between two high cables with D-handles attached, your shoulders and arms in line with the pulleys. With your upper arms elevated to shoulder level and stabilized, grasp the handles with a palms-up grip and curl your hands toward your head, squeezing your bi’s hard at the top as if doing a double-biceps pose. Release to full arm extension, keeping your elbows in line with the pulleys as you raise and lower the weight.
A
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TRAINING SCHEDULE 2: TRICEPS TRICEPS ON CHEST DAY
SETS/REPS
WEEKS 1-2
Rope Pressdown/ One-Arm Reverse-Grip Pressdown/ Overhead Cable Extension
Sets and reps vary week to week. See instructions at right.
Do 10–12 reps of the rope pressdown, rest 30 seconds, then drop the weight by one plate and repeat. Continue this process, doing as many reps as you can for 6–8 sets total.
Perform following your chest workout.
THE TRICEPS WORKOUT Select one of the exercises listed under each group below and perform for the sets and reps listed. Choose weights that cause you to reach muscle failure by the target rep. Make changes by applying intensity principles and exercise substitutions in your workout depending on which two-week interval you’re training in. (See exercise descriptions p. 124–128)
Group A: Strength Builders
Choose one exercise from each group. Your training partner should spot you with two extra forced reps on your last two sets of each exercise.
3/6, 6, 8
Triceps Dip OR Close-Grip Bench Press
Group B: Size Builders
3/8, 8, 10
Overhead Dumbbell Extension OR Lying Triceps Extension
Group C: Refining Moves
3/10, 10, 12
TRICEPS
Cable Kickback OR Pressdown
122
ON CHEST DAY >> Choose one of these moves as the only triceps exercise you do following your chest workout.
A
B
ROPE PRESSDOWN >> Hold a rope (attached to a high-pulley cable) with a neutral grip and your elbows locked at your sides. Press straight down to full arm extension, squeezing your triceps in the bottom position. This movement emphasizes the lateral head of the triceps.
A
WEEKS 3-4
WEEKS 5-6
WEEKS 7-8
Attach a D-handle and do one-arm reverse-grip pressdowns with a weight you can lift for 15 reps. Do six sets per arm without resting (one arm rests only while the other performs its sets).
Choose a weight you can lift for 10–12 reps on overhead cable extensions. When you reach failure, immediately move the rope handle to the upper cable for a set of rope pressdowns, doing as many reps as possible. Rest for two minutes, then repeat the superset four more times. On the last set, drop the weight 20%–30% to do a drop set on both exercises.
Choose a weight you can lift for 15 reps of rope pressdowns. Add one plate to each successive set and perform as many reps as you can to failure. Rest two minutes between sets. Do six sets total.
Do the alternate Group A move for the same sets and reps. Keep the same Group B and C moves. Do a drop set on the last set of each exercise (drop the weight 20%–30% after you reach muscle failure).
Use the same moves you did in Weeks 1–2 for Groups A and C, but switch to the alternate Group B exercise. Also make these changes:
Do three sets of the same moves from Weeks 1–2 for Groups A and B. Change Group C move. Perform 2–3 partial reps after you reach muscle failure at the target rep of the last two sets of each exercise.
Group A: Do two sets quickly and two sets slowly (3–5 seconds each on the up and down) — four sets total. Group B: Instead of doing the move with both arms simultaneously, do one arm at a time using a dumbbell. Group C: Do these exercises with an underhand grip.
ONE-ARM REVERSE-GRIP PRESSDOWN >> Attach a D-handle to a high-pulley cable and use an underhand grip, keeping your elbow locked by your side. Pull the handle down to full arm extension, squeeze, then return to the start with your forearm roughly parallel to the floor. Do each arm separately. This movement emphasizes the medial head of the triceps.
A
B
OVERHEAD CABLE EXTENSION
B
>> Attach a rope to a low-pulley cable and stand erect, positioning your upper arms directly beside your head and grasping the rope behind your head. Press to full arm extension, keeping your upper arms in position beside your head throughout. This exercise emphasizes the triceps long head. STRENGTH
MOVES
GROUP A
Strength Builders Choose one of these two exercises, with which you can lift the most weight. Keep your form strict to start, ensuring that the target muscles are maximally taxed. SETS + REPS: After your warm-up, focus on build-
ing strength by going heavy on your first two sets (choose a weight with which you can complete only six reps), dropping it only slightly on your third set to complete eight reps.
A
TRICEPS DIP >> Hold your body as vertical as possible to focus the emphasis on your triceps. Keep your elbows close to your sides as you lower your body until your upper arms are about parallel to the floor. Press into the bars to extend your arms and raise yourself back up to full arm extension. You can also substitute the machine dip for this move. If you can do more than six reps per set, increase resistance with a weight belt.
CLOSE-GRIP BENCH PRESS
B
B
>> Another compound move for triceps, the shoulder-width grip puts more stress on the tri’s than when you work chest with a normal grip. Placing your hands any
PHOTOGRAPHER’S NAME
narrower than shoulder width increases wrist stress with no additional muscular force on the triceps. Lower the bar to your lower chest, keeping your elbows close to your sides, then press back up to full arm extension.
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SIZE
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GROUP B
A
Size Builders
Choose one of these two exercises, which are good choices for building triceps mass. Both moves raise your arms away from your body, stretching the triceps long head, meaning it can contract more strongly than when your arms are fixed by your sides. (Note: Beginners should stop after doing one Group A and one Group B exercise.) SETS + REPS: For mass, choose a medium-heavy weight with which you can perform no more than eight reps on your first two sets. Reduce the load slightly on your third set to get two extra reps.
OVERHEAD DUMBBELL EXTENSION
B
>> Sit erect against a lowback bench, cupping the upper-inner edge of a dumbbell with your arms extended overhead. Allow your elbows to bend so the weight descends behind your head, controlling the negative so the weight doesn’t hit your head. Press back up to full arm extension.
LYING TRICEPS EXTENSION >> Lie faceup on a flat bench with your back flat and
A
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REFINING
MOVES
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your feet planted firmly on the floor. Holding an EZ-bar with a narrow grip, push it to arm’s length; this is the start position. Keeping your upper arms rigid, bend your elbows and slowly let the bar move toward your forehead. Stop just short of the bar touching your head. Press with your triceps to move the bar back up to the start position.
GROUP C
Refining Moves Choose one of these two exercises, which typically are done with lighter weights but can add detail to your arms, helping you finish off with a good pump. Keep your form strict to start, speeding up the move a bit as you fatigue. SETS + REPS: Choose a weight with which you can complete 10 reps for two sets, then drop the weight slightly and do a third set for 12 reps.
A
CABLE KICKBACK >> Attach a D-handle to or use the rubber ball on a
low-pulley cable. Align your working-side shoulder with the pulley, and bend over until your torso is almost parallel to the floor. Grasp the handle with an underhand grip (or a neutral grip if you do this exercise sans handle). Raise your upper arm to parallel to your torso and keep it pressed into your side. Holding your upper arm in place, kick your lower arm straight back to full extension. Don’t drop your elbow as you return to the start position.
B
PRESSDOWN >> Attach a handle of your
A
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choice that affords you a comfortable overhand, shoulder-width grip. With your elbows locked at your sides throughout the set, press the bar straight down into your thighs, squeezing your tri’s hard at the bottom, then slowly reverse direction until your forearms are about parallel to the floor. M&F
