Six Weeks to s m r A k c i S s k e e w 6 st ju in s m r a G row big Jim Stoppani, PhD
When I used to train back in the day at Gibson’s Gym in Manchester, Connecticut, one of the slogans on the back of the Gibson’s Gym T-shirts read, “It doesn’t matter what kind of car you drive. What matters is the size of the arms hanging out of the window.” Big arms not only symbolize masculinity, but they’re also the most visible body part you have, and it’s the one that essentially announces to the world that yes, you are strong and muscular, and yes, you are a weight lifter. So it’s no surprise that big arms seem to be what every guy, and even many women, want. So given that getting big arms is a common goal that almost all of us have, I figured that it made perfect sense to give you an eBook on building them.
TRAINING SPLITS To properly hit your arms during these 6 weeks, you’ll need to alternate your training split. Each week you will follow a fourday training split. However, base don the week and number of times you are training arms, you will be training on four different days of the week and pairing up different muscle groups each week. Use the following training splits for each week of the Six Weeks to Sick Arms program.
Week 1 Muscle Groups Mon Chest, Triceps, Biceps Tue Legs, Calves Wed Off Thu Back, Abs Fri Shoulders, Traps Sat-Sun Off Day
Week 2 Chest, Triceps, Biceps Tues Legs, Calves Wed Off Thur Back, Biceps, Tricep Fri Shoulders, Traps, Abs Sat-Sun Off Mon
Weeks 3-5
Thur
Chest, Triceps, Biceps Shoulders, Traps, Abs Back, Biceps, Triceps Off
Fri
Biceps,Triceps,Legs,Calves
Mon Tues Wed
Sat-Sun Off
Week 6 Mon Tue Wed Thur Fri
Chest, Abs Back, Calves Off Shoulders, Traps Triceps, Biceps, Legs
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L E GE NDARY
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Six Weeks to Sick Arms Regardless of where you’re starting form, this sixweek program will put a noticeable amount of size on your arms. Some of you can expect to put on an inch or more on your arms by the end. This six-week program is a progression that ramps up the training frequency (how often you train arms each week) starting at once per week in week one, twice per week in week two and three times per week in weeks three through five, and then backing way off in the final week 6 to just once per week again. There is a method to this madness. Week one is designed to annihilate your biceps and triceps. You’ll pull out all the stops, using negative rep training to really destroy every single muscle fiber you can in the arms. You’ll need a good week to recover form this. The next week gets into it with light weight and high reps. Volume will be low on these workouts as you’ll still be recovering from the previous week. These workouts will help you to better recover from the previous week and will get you ready for the crazy three weeks that are to come. In weeks three, four and five you will be hitting arms three times per week. If you think that sounds like overtraining, you’re precisely right. But overtraining does not happen immediately. It takes several weeks to actually become overtrained. The technical term for training that can lead to overtraining is called overreaching. And what’s interesting about overreaching is that research shows that if your diet is adequate in calories, protein and carbs, as well as the right supplements, then you can actually capitalize on overreaching and turn it into a way to grow bigger and stronger. Don’t worry, I’ve got you covered on a diet and supplement plan to ensure that you turn the training into distinct gains. Several studies from the university of Connecticut have shown that when subjects overreach for several weeks, during the two weeks following, they grow significantly bigger and stronger while taking it easy. The key is to stop the overreaching just before it turns into overtraining. That’s why you’ll be training arms three time per week in weeks three through five and then switch it up to just once per week in week six. I also suggest that the week after week six you take it fairly easy on your arms and train them just once that week before getting back into any serious training programs.
Workouts Week 1 Monday (Chest, Triceps, Biceps) Muscle Sets Reps Rest Bench Press 3 8-10 1-2 min. Chest Reverse-Grip Bench Press 3 8-10 1-2 min. Incline Dumbbell Flye 3 8-10 1-2 min. Cable Crossover 3 10-12 1-2 min. Close-Grip Bench Press (negative reps)* 3 3-5 2-3 min. Triceps Close-Grip Bench Press 3# 6–8 2-3 min. Seated Dumbbell Overhead Triceps Extension 3^ 6-8 2-3 min ^same Triceps Pressdown Barbell Curl (negative reps)* 3 3-5 2-3 min. Biceps Barbell Curl 3# 6-8 2-3 min. Incline Dumbbell Curl 3^ 6-8 2-3 min. EZ-Bar Preacher Curl ^same
*To perform negatives use a weight that is ~20% more than your one-rep max and have a spotter help you with positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. #Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing ^Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
The three-day a week arm training not only is designed to shock your muscles into growing with frequent and intense workouts that cause overreaching, but it also takes advantage of the staircase effect for building muscle. This refers to the fact that training activates genes in muscle fibers that are responsible for the many of the adaptations that take place, such as muscle growth and strength increases. For example, consistent training activates certain genes that result in building more muscle fiber protein, which means more muscle size and strength. These genes are typically activated over hours, with some remaining activated for days. Repeated workouts, if timed appropriately, can build upon the activation of the genes to reach an even higher activity level and thus, greater muscle growth. This is referred to as the staircase effect. In other words, let’s say a certain gene involved in muscle growth is activated by a workout to the point that that its activity is boosted by 100% following the workout, then slowly declines in activity over the next few days so that the day after the workout it is still up by 75%, and the second day after the workout it is up b 50%, then the third day it is up by just 25%, and finally on the fourth day after the workout it is back to the original level. If you performed the workout on the fourth day after the first workout or later, then that gene would be bumped back up to 100% of its originally activity. However, if you worked out on the second day after the first workout, when the gene was still up by 50%, then you could potentially bump up its activity to 150%. This could lead to even greater muscle growth and strength gains than if you waited to train again after the fourth day or later, like one week later. This is one reason why training a muscle group every 48 hours could lead to even greater muscle growth and strength gains than training every seven days. Of course, this program is not all about training frequency. While moving to more frequent workouts can help you to build extra size on your arms, to really get them up there in size will require pulling out all the stops. So intensity techniques, like drop sets, forced reps, rest pause, negative reps and super sets will be key in forcing them to grow. These techniques will not only put more stress on the muscle, but they are also known to boost growth hormone levels. In fact, one
Tuesday (Legs, Calves) Muscle Sets Reps Rest Squat 3 8-10 1-2 min. Legs Leg Press 3 10-12 1-2 min. Leg Extension 3 12-15 1-2 min. Romanian Deadlift 3 8-10 1-2 min. Lying Leg Curl 3 12-15 1-2 min. Standing Calf Raise 4 12-15 1 min. Calves ^same Seated Calf Raise Thursday (Back, Abs) Bent-Over Barbell Row 3 8-10 1-2 min. Back Wide-Grip Pulldown 3 8-10 1-2 min. Reverse-Grip Pulldown 3 8-10 1-2 min. Straight-Arm Pulldown 3 10-12 1-2 min. Seated Cable Row 3 10-12 1-2 min. Hanging Leg Raise 3 to fail 1 min. Abs Standing Cable Crunch 3 10-12 1 min. Friday (Shoulders, Traps) Barbell Shoulder Press 4 8-10 1-2 min. Shoulder Dumbbell Upright Row 3 8-10 1-2 min. Dumbbell Lateral Raise 3 10-12 1-2 min. Dumbbell Bent-Over Lateral Raise
3 10-12 1-2 min. Barbell Shrug 4 8-10 1-2 min.
Traps
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study from Finland reported that subjects doing forced reps increased GH levels 3 times higher than when they just stopped after reaching muscle failure. That extra growth hormone will be put to good use initiating muscle recovery and growth that will get that tape measure stretching. Another study reported in the journal Medicine & Science in Sports & Exercise that subjects using negative rep training led to high GH levels.
Week 2 Monday (Chest, Triceps, Biceps) Muscle Sets Reps Rest Incline Bench Press 3 8-10 1-2min. Chest Reverse-Grip Incline Dumbbell Press 3 8-10 1-2min. Dumbbell Flye 3 12-15 1-2min. Decline Dumbbell Flye 3 12-15 1-2min. Triceps Pressdown 3 15-20 1 min. Lying Triceps Extension 3 15-20 1 min. Dumbbell Overhead Triceps Extension 3 15-20 1 min. Incline Dumbbell Curl 3 15-20 1 min. Dumbbell Preacher Curl 3 15-20 1 min. Dumbbell Hammer Curl 3 15-20 1 min. Tuesday (Legs, Calves) Front Squat 3 8-10 1-2min. Legs Hack Squat 3 8-10 1-2min. Leg Extension 3 8-10 1-2min. Seated Leg Curl 3 8-10 1-2min. Dumbbell Romanian Deadlift
Another key element to this program is the constant switching up of weight amd rep ranges every workout to keep your arms growing. This is known as periodization,
3 8-10 1-2min. Seated Calf Raise 4 20-25 1 min. Calves Leg Press Calf Raise 4 15-20 1 min.
and research confirms that using periodization, which is the continual cycling of weight and rep ranges, produces the greatest gains in muscle size and strength. One form of periodization that appears to be superior to other forms is called undulating periodizaion, which is simply the constant switching up of weight and rep ranges every workout. Research studies from both Brazil and the University of Connecticut have supported this form of training for making continued gains. Since you’ll be training arms pretty much every other day during weeks three, four and five, you may be worried about your arms still being sore when you train them. Don’t be. Research from Japan shows that when subjects workout intensely to cause muscle pain and train that muscle again just two days later and again four days later when the muscle is still sore, it does not impede recovery. Plus this can actually help them grow. One study found that when subjects trained the same muscle group just two days, the catabolic hormone cortisol was lower. Since cortisol competes with testosterone, having lower cortisol levels during and after workouts can make you more anabolic and allow your testosterone to better enhance muscle growth.
Anatomy of Big Arms
Thursday (Back, Biceps, Triceps) Muscle Sets Reps Rest Pull-up 3 to fail 1-2min. Back One-Arm Dumbbell Row 3 8-10 1-2min. Wide-Grip Pulldown 3 10-12 1-2min. Seated Cable Row 3 10-12 1-2min. Straight-Arm Pulldown 3 12-15 1-2min. EZ-Bar Curl 3 20-25 1 min. Biceps High Cable Curl 3 20-25 1 min. Behind-the-Back Cable Curl 3 20-25 Triceps Dips 3 to fail
1 min.
Triceps
Cable Overhead Triceps Extension
3 20-25 1 min. Rope Triceps Pressdown 3 20-25 1 min.
Friday (Shoulders, Traps, Abs) Dumbbell Shoulder Press 3
Another critical element to growing big arms is targeting all the heads of the biceps and triceps. So you’ll need to understand the anatomy of the arms.
*
8-10
1-2min.
shoulders
Machine Lateral Raise 3 12-15 1-2min. Smith Machine Upright Row 3 12-15 1-2min. Machine Rear Delt Flye 3 12-15 1-2min. Dumbbell Shrug 4 10-12 1-2 min. Traps Reverse Crunch 3 to fail Abs superset with Crunch 3 to fail 1 min.
I TWI L LCUTY OUUP! CONT E ST RE ADY DE F I NI T I ON
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T h ed u a l a n a b o l i ca n da n d r o g e n i ca c t i v i t y , f r o mS OL I D™, r e s u l t sf r o mt h ef a c t t h a t i t ’ s f o r mu l a t e dwi t han o v e l c l a s so f n a t u r a l l yo c c u r r i n gc o mp o u n d swh i c ha p p e a rt o † e f f e c t i v e l yb i n dt ot h ea n d r o g e nr e c e p t o r s . *( T h ea n a b o l i ca c t i o n so f a n d r o g e n sa r e d e mo n s t r a t e dt h r o u g ht h ec h a n g e si nb o d yp l a s maa mi n oa c i dl e v e l s , a n dp l a s mau r e a l e v e l s , a mo n go t h e ri n d i c a t o r s ) .
HE RE ’ SABRE AKDOWNOFT HEKE YI NGRE DI E NT SI NSOL I D™: BORA S S USA E T HI OP UM –Re s e a r c hs h o wst h a t u t i l i z i n gas p e c i fi c p l a n t p a r t o f Bo r a s s u sa e t h i o p u m, c o l l e c t e d d u r i n gac e r t a i ni n t e r v a l i nt h eg r o wt hc y c l e , y i e l d sa ni n g r e d i e n t wi t ha n a b o l i ca n d † *SOL I D™ a n d r o g e ns t i mu l a t i n gc o mp o u n d s . t a k e st h i st ot h en e x t s t e p , a n dwe l l b e y o n d , b yi n c l u d i n ga nu l t r a c o n c e n t r a t e df o r mo f Bo r a s s u sa e t h i o p u mt h a t h a sn e v e rb e f o r e b e e nc o mme r c i a l l ya v a i l a b l e-af o r mt h a t h a sb e ns h o wnt op o t e n t l ya n ds e l e c t i v e l y i n c r e a s en i t r o g e nr e t e n t i o n , a so p p o s e dt o e x p e n d i t u r e , r e s u l t i n gi nas t a t eo f † *SOL I D™ c o n t a i n st h eh i g h e s t a n a b o l i s m. y i e l do f Bo r a s s u sa e t h i o p u me x t r a c t .
" Theful l ne s sandadde dmus cul ari tyI ’ ve gai ne dbyi nco rpo rati ngS O L I Di nmytrai ni ng i si mpo s s i bl etoi gno re .Mymus cl e shave that‘ po p’ tothe m, thepumpsare ri di cul o usandmys tre ngthco nti nue sto i mpro ve !Thi si so nes uppl e me ntI wo ul dno t wanttogowi tho ut. " 1 -Anti o nne
T UL BAGHI AV I OL ACE AH. –Sc i e n t i fi cfi n d i n g ss u g g e s t t h a t ap a r t i c u l a rt y p e o f e x t r a c t i o nc o n c e n t r a t ef r o mt h i sb o t a n i c a l , wh i c hi sp a r t o f t h eSOL I D™ c o mp o s i t i o n , p o s s e s s e sa n d r o g e n i cmo d u l a t i n ga c t i v i t y , a n d i n fl u e n c e sh o r mo n ep r o d u c t i o n , p r e d o mi n a n t l yv i a t h et e s t o s t e r o n es t i mu l a t i n gp a t h wa y , wi t h o u t † *Mo r es p e c i fi c a l l y , a p p a r e n t e s t r o g e na c t i v i t y . s c i e n t i fi cd a t as h o wsr e g u l a t i o no f s t e r o i d o g e n e s i s b yT u l b a g h i av i o l a c e aH. s i g n i fi c a n t l yi n c r e a s e s † L Hd r i v e nt e s t o s t e r o n ep r o d u c t i o n . *SOL I D™ i n c o r p o r a t e st h i su n i q u ec o n c e n t r a t eo f T u l b a g h i a v i o l a c e aH.
CY NODONDACT Y L ON –Sc i e n t i fi ce v i d e n c ei n d i c a t e st h i su n i q u ep l a n t ma t e r i a l i san a t u r a l l y o c c u r r i n gs o u r c eo f s t e r o i d , t e r p e n o i d , fl a v o n o i d , a n dg l y c o s i d ec l a s s c o mp o u n d s .I nh i g h l yc o n c e n t r a t e de x t r a c t f o r m, r e s e a r c hs h o wst h a t i t i sap o t e n t mo d u l a t o ro f ma l es e xf u n c t i o n( v i at h et e s t o s t e r o n ep a t h wa y ) a n da c t i v i t y , wi t h o u t a n ya p p a r e n t c o n v e r s i o nt o † c o mp e t i n ge s t r o g e nh o r mo n e . *
•PowerfulAnabol i cSti mul antAgent* •PotentAndrogeni cBi ndi ngAgent* •PromotesHardeni ng* •PromotesDefi ni ti on* •PromotesVascul arEffects* †
†
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AVAI LABLEAT BPI SPORTS. NET 954. 926. 0900 * T H E S ES T A T E ME N T SH A V EN O TB E E NE V A L U A T E DB YT H EF O O DA N DD R U GA D MI N I S T R A T I O N . T H E S EP R O D U C T SA R EN O TI N T E N D E DT OD I A G N O S E , T R E A T , C U R EO RP R E V E N TA N YD I S E A S E .
†Whe nc o mbi ne dwi t hapr o pe re x e r c i s ea ndnut r i t i o nr e gi me n.St a t e me nt sba s e do ne a r l y s t a gei nde pe nde nt3r dpa r t yi nv i v oa nd/o ri nv i t r omo de ls c i e nt i ficr e s e a r c hda t afindi ngs . 1 An t i o n n ei same mb e ro fT e a mBP I a n dh a sr e c e i v e dc o mp l i me n t a r yBP I p r o d u c t si ne x c h a n g ef o rh i st e s t i mo n i a l .
Big Biceps Anatomy The biceps are composed of two heads. There’s the long head, which is the outer head of the biceps. It is considered the long head because it originates higher on the shoulder (the back side of the scapula, or shoulder blade) than the short head. This is the biceps head that makes up the biceps peak when you flex it. The short head or inner head of the biceps originates on the front side of the scapula. Both biceps heads converge onto the same tendon, which attaches to the ulna and radius (forearm bones) to cause flexion of the elbow, such as occurs during barbell curls, as well as supination of the forearm (turning the forearm out), such as occurs during supinating dumbbell curls. There are several ways to perform curls to place the most focus on the long head. The first trick is to do curls with your arms behind your body, such as incline dumbbell curl and behind-the-back cable curls. Another trick involves doing curls with the upper arm turned in toward your body, such as concentration curls and close-grip barbell curls. And a third trick is to use more of a neutral grip on curls, such as hammer curls, rope hammer curls and EZ-bar curls. There are two main ways to focus more on the inner head of the biceps when you curl. The first is to do curling exercises with the arms in front of the body, such as preacher curls and machine curls. The second way is to do curls with the upper arms turned out, such as high cable curls, wide-grip barbell curls, or dumbbell curls bringing the dumbbells out toward your sides. In addition to the biceps, there is also a deeper muscle located on the front and outside of the arm, beneath the biceps, known as the brachialis. It attaches to the lower part of the humerus (upper arm bone) and crosses the elbow joint to attach to the ulna (forearm bone). The brachialis flexes the arm, such as during hammer curls and standard curls, but gets the most focus when you curl your arm with a neutral grip, such as hammer curls, or rope hammer curls, and when you curl with an overhand grip, such as reverse-grip curls.
Big Triceps Anatomy As the name implies the triceps are composed of three heads – the long head, which makes up the the majority of the mass of the triceps high up and on the back of the arm; the
Week 3 Monday (Chest, Triceps, Biceps) Sets
Reps
Rest
Muscle
Cable Crossover 3 15-20 1-2min. Chest Bench Press ^same Incline Dumbbell Flye ^same Incline Dumbbell Press ^same Close-Grip Bench Press (negative reps)* 3 3-5 2-3min. Close-Grip Bench Press 3# 4–6 2-3min. Seated Dumbbell Overhead Triceps Extension 3^ 4-6 2-3 min Triceps Pressdown ^same Barbell Curls (negative reps)* 3 3-5 2-3min. Barbell Curls 3# 4-6 2-3min. Incline Dumbbell Curl 3^ 4-6 2-3min. EZ-Bar Preacher Curl ^same Tuesday (Shoulders, Traps, Abs) Cable Lateral Raise 3 15-20 1-2min. Shoulder Smith Machine Behind-theNeck Shoulder Press 3 15-20 1-2min. Smith Machine Upright Row 3 15-20 1-2min. Face Pulls 3 15-20 1-2 min. Dumbbell Shrug 4 15-20 1-2 min. Traps Bicycle Crunch 3 to fail 1 min. Abs Oblique Crunch on Angled Back Extension Bench 3 to fail 1 min.
lateral head, when makes the mass of the triceps on the side of the arm; and the medial head, which makes up the mass of the triceps on the lower inside part of the arm. The three triceps heads all start on different locations. Unlike the lateral head and medial head, which start on the humerus bone (upper arm bone), the long head actually starts on the scapula (shoulder blade). All three heads converge onto one tendon, which crosses the elbow joint so that the three heads can cause extension at the elbow when they contract. The attachment of the triceps long head to the scapula is the reason that you focus more emphasis on the long head when you do triceps extensions with your arms overhead, such as with dumbbell overhead triceps extensions or cable overhead triceps extensions. Bringing the arms overhead stretches the long head. When you stretch a muscle it contracts with more force, which allows the long head to take the brunt of the load during overhead extensions. The lateral head gets the most focus when you do exercises with the arms at the side or in front of the body, such as triceps pressdowns, triceps kickbacks and lying triceps extensions. The medial head gets hit better when you do triceps exercises with an underhand grip, such as reverse-grip triceps etensions.
Wednesday (Back, Biceps, Triceps) Sets
Reps
Rest
Muscle
Straight-Arm Pulldown 3 15-20 1-2min. Back Wide-Grip Pulldown 3 15-20 1-2min. Bent-Over Barbell Row 3 15-20 1-2min. Seated Cable Row 3 15-20 1-2min. Standing Cable Concentration Curls 3 10–12 1-2min. Behind-the-Back Cable Curls 3 10-12 1-2min. Machine Curls 3 10-12 1-2min. One-Arm Dumbbell Overhead Triceps Extensions 3 10–12 1-2min. Triceps Pressdowns ^same Bench Dips ^same Friday (Triceps, Biceps, Legs, Calves) Lying Triceps Extensions 4 8–10 superset with Barbell Curls 4 8-10 1-2min. Triceps Pushdowns 4 8-10 superset with High Cable Curls 4 8-10 1-2min. Leg Extension 3 15-20 1-2min. Legs ^same Squat ^same Leg Press ^same Lying Leg Curl ^same Romanian Deadlift Seated Calf Raise 4 20-25 1 min. Calves Leg Press Calf Raise ^same
8WE E KMUS C L EBUI L DI NGP L A N We ’ v ea l l s e e nt h a t o n eg u yi nt h eg y mt h a t i sc l e a r l yo nad i f f e r e n t l e v e l t h a ne v e r y o n ee l s e .He ’ sb i g g e r , s t r o n g e ra n dl e a n e rt h a ne v e r y o n e a r o u n dh i m.Y o uma yl o o ka t t h i sp e r s o na n dwo n d e rwh a t h i ss e c r e t i so rwh a t h e ’ sd o i n gt h a t y o u ’ r en o t .T h ea n s we ri sn o t o n et h i n gb yi t s e l f b u t i n s t e a dt h e“ s u mo f t h ep a r t s ” .I t ’ st h er i g h t t r a i n i n gr o u t i n e , c o mb i n e dwi t ht h er i g h t n u t r i t i o np r o g r a ma n dt h er i g h t s u p p l e me n t p r o t o c o l . Sowh a t i st h i s“ s e c r e t ”c o mb i n a t i o n ?We l l , we ’ v el a i di t a l l o u t f o ry o ui nt h i ss i mp l e8we e kma s sb u i l d i n gp l a n . S UP P ORT SI NCRE A S E D T E S T OS T E RONEP RODUCT I ON WHI L EMI NI MI Z I NG † * E S T ROGE NA CT I V I T Y T HEOL DS CHOOL “ GE TBI G”F ORMUL A T OS UP P ORT V A S CUL A RI T Y , S T RE NGT HA ND † * MUS CL EGA I NS
T HEUL T I MAT E HARDE NI NGAGE NTT O SUP P ORTAL E AN, MUSCUL AR, ROCKHARD † * P HY SI QUE HE AV I L YCONCE NT RAT E D E NE RGY , ST RE NGT HAND MUSCL EBUI L DI NG NUT RI E NT SF ORY OUR † * WORKOUT AVAI LABLEEXCLUSI VELYAT:
* T H E S ES T A T E ME N T SH A V EN O TB E E NE V A L U A T E DB YT H EF O O DA N DD R U GA D MI N I S T R A T I O N . T H E S EP R O D U C T SA R EN O TI N T E N D E DT OD I A G N O S E , T R E A T , C U R EO RP R E V E N TA N YD I S E A S E . †Basedonear l yst agei ndependent3r dpar t yi nvi voand/ori nvi t r omodelsci ent i ficr esear chdat afindi ngs.Whencombi nedwi t hapr operexer ci seandnut r i t i onr egi men.
Week 4 Monday (Chest, Triceps, Biceps) Muscle Sets Reps Rest Reverse-Grip Incline Bench Press 3 10-12 1-2min. Chest Dumbbell Bench Press ^same Machine Flye ^same Cable Crossover from Low Pulley
3 10-12 1-2min. Close-Grip Bench Press (negative reps)* 3 3-5 2-3min. Close-Grip Bench Press 3# 10–12 2-3min. Seated Dumbbell Overhead Triceps Extension 3^ 10-12 2-3 min Triceps Pressdown ^same Barbell Curls (negative reps)*
3 3-5 2-3min. Barbell Curls 3# 10-12 2-3min. Incline Dumbbell Curl 3^ 10-12 2-3min. EZ-Bar Preacher Curl ^same Tuesday (Shoulders, Traps, Abs) Dumbbell Shoulder Press 3 10-12 1-2min. Shoulder Cable Upright Row ^same Cable Lateral Raise ^same Dumbbell Bent-Over Lateral Raise 3 10-12 1-2min. One-Arm Smith Machine Shrug
4 10-12 1-2min. Traps Hanging Leg Raise 3 to fail Abs triset with Twisting Crunch 3 to fail – triset with Reverse Crunch 3 to fail 1 min
Wednesday (Back, Biceps, Triceps) Muscle Sets Reps Rest Pullups
3
10-12
1-2 min.
One-Arm Dumbbell Row
Back ^same
Week 5 Monday (Chest, Triceps, Biceps) Muscle Sets Reps Rest Bench Press 3 4-6 2-3 min. Chest
Reverse-Grip Pulldown ^same
Incline Dumbbell Bench Press
Straight-Arm Pulldown ^same
3 4-6 2-3 min. Dumbbell Flye 3 12-15 1-2 min.
Behind-the-back Cable Curls 3
15-20
1 min.
High Cable Curls
^same
Rope Cable Curls
^same
Triceps Pressdowns
^same
Cable Overhead Tri Extensions 3
15-20
1 min.
Reverse-Grip Triceps Pressdowns
3
15-20
1 min.
Friday (Triceps, Biceps, Legs, Calves) Lying triceps extensions superset - Close-Grip Bench Press 3
25-30
1-2 min.
Triceps
Triceps Pushdowns (rope handle) super - Cable Overhead Tri Ext. 3
25-30
1-2 min.
Incline Dumbbell Curls Super - Alternating DumbbellCurls
3
25-30
1-2 min.
Cable Crossover from Mid Pulley
3
12-15
1-2 min.
Close-Grip BenchPress (neg reps)*
3 3-5 2-3 min. Close-Grip Bench Press 3# 8–10 2-3 min. Seated Dumbbell Overhead Triceps Extension 3^ 8-10 2-3 min Triceps Pressdown ^same Barbell Curls (negative reps)*
3 3-5 2-3 min. Barbell Curls 3# 8-10 2-3 min. Incline Dumbbell Curl 3^ 8-10 2-3 min. EZ-Bar Preacher Curl
^same
Rope Cable Curls Super - Cable Curls (straight bar) 3
25-30
Barbell Shoulder Press
1-2 min.
3
Lying Triceps Extensions superset with - Barbell Curls 4
8-10
1-2 min.
Triceps Pushdowns superset with - High Cable Curls 4
8-10
1-2 min.
Front Squat 3
10-12
1-2 min.
Legs
Dumbbell Step-Up
^same
Leg Press
^same
Leg Extension
^same
Lying Leg Curl
^same
Leg Press Calf Raise 4
10-12
1 min.
Seated Calf Raise
Tuesday (Shoulders, Traps, Abs)
Calves ^same
4-6
2-3 min.
Shoulder
Stand Dumbbell Shoulder Press
3 4-6 2-3 min. Dumbbell Lateral Raise 3 12-15 1-2 min. Machine Rear Delt Flye ^same Smith Machine Shrug 2 4-6 2-3 min. Traps Behind-the-Back Smith Shrug 2 12-15 1-2 min. Bicycle Crunch 3 to fail 1-2 min. Abs Cable Woodchopper 3 15-20 1-2 min.
Wednesday (Back, Biceps, Triceps) Sets
Reps
Rest
Muscle
Bent-Over Barbell Row 3
4-6
2-3 min.
Wide-Grip Pulldown
Back ^same
Reverse-Grip Pulldown 3
12-15
1-2 min.
Straight-Arm Pulldown ^same Preacher Curl 3
20-25
1 min.
Incline Dumbbell Curl
^same
Dumbbell Hammer Curl ^same Triceps Pressdown
^same
Machine Tri. Extension ^same Dumbbell Overhead Triceps Extension
^same
Friday (Triceps, Biceps, Legs, Calves) Close-Grip Bench Press 3
12-15
-
giant set with - Lying Triceps Extensions
^same
giant set - Dumbbell Overhead Extensions
^same
Week 6 Easy arm workout – higher reps or moderate reps Monday (Chest, Triceps, Abs) Sets Reps Rest Muscle Bench Press 3 8-10 1-2min. Chest Reverse-Grip Incline Dumbbell Bench Press 3 8-10 1-2 min. Incline Dumbbell Flye 3 15-20 1 min. Smith Machine Bench Press 3 15-20 1-2 min. Hanging Leg Raise 3 to fail 1 min. Cable Crunch 3 15-20 1 min. Oblique Cable Crunch 3 15-20 1 m in.
giant set with - Bench Dips 3
12-15
2-3 min.
Prone Incline Curls 3
12-15
-
giant set with - Incline Dumbbell Curls
^same
giant set - EZ-bar Curls
^same
giant set - Dumbbell Hammer Curls 3
12-15
2-3 min.
4-6
2-3 min.
Squat 3
Leg Press
Legs ^same
Leg Extension 3
12-15
1-2 min.
Romanian Dealdift 3
4-6
2-3 min.
Seated Leg Curl 3
12-15
1-2 min.
Standing Calf Raise 4
12-15
1 min.
Seated Calf Raise 4
20-25
1 min.
Calves
Tuesday (Back, Calves) Bent-Over Barbell Row 3 8-10 1-2 min. Back Wide-Grip Pulldown 3 8-10 1-2 min. Straight-Arm Pulldown 3 15-20 1-2 min. Seated Cable Row 3 15-20 1-2 min. Seated Calf Raise 3 15-20 Superset with One-Legged Standing Calf Raise (body weight) 3 6-20 1 min.
Thursday (Shoulders, Traps) Muscle Sets Reps Rest Barbell Shoulder Press 3 8-10 1-2 min. Shoulder Dumbbell Lateral Raise 3 8-10 1-2 min. Dumbbell Rear Delt Raise 3 15-20 1-2 min. Machine Shoulder Press 3 15-20 Barbell Shrug 4 8-10 1-2 min. Traps Behind-the-Back Smith Machine Shrug 2 12-15 1-2 min. Friday (Triceps, Biceps, Legs) Close-Grip Bench Press 3 8–10 1-2 min. Dumbbell Overhead Triceps Extension 3 8-10 1-2 min. Triceps Pressdown 3 8-10 1-2 min. Barbell Curl 3 8-10 1-2 min. Incline Dumbbell Curl 3 8–10 1-2 min. Dumbbell Hammer Curl 3 8–10 1-2 min. Squat 3 8-10 1-2 min. Legs Leg Press 3 8-10 1-2 min. Leg Extension 3 15-20 1 min. Smith Machine Squat
3 15-20 1 min. Romanian Deadift 3 8-10 1-2min. Seated Leg Curl 3 15-20 1 min.
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R e s e a r c h f o u n d t h e f o l l o w i n g b e n e f i t s : *
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B L O XI S A S C I E N T I F I C B R E A K T H R O U G H F O R A D D I N G S T R E N G T H , B U I L D I N G M U S C L E A N D E N H A N C I N G P E R F O R M A N C E .
Du r i n ge x e r c i s e , t h e c a t a b o l i ch o r mo n eCo r t i s o l wa sc u t i nh a l f .L o we r c o r t i s o l me a n sb e t t e rmu s c l e g r o wt ha n dab e t t e ra n a b o l i c r a t i owi t ht e s t o s t e r o n e .
H I G H E R T E S T O S T E R O N E L E V E L S :
Du r i n ge x e r c i s e , t e s t o s t e r o n el e v e l s we r es h o wnt omo r et h a nd o u b l ewh i l e s u p p l e me n t i n gwi t hSAAs .
*
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I N C R E A S E D M U S C L E G R O WT H :
Af t e rs u p p l e me n t i n gwi t hSAAsf o rs i xwe e k s , t h e r ewa sa1 5 %i n c r e a s ei nmu s c l ema s s c o mp a r e dt ot h ec o n t r o l g r o u p .At t h es a met i me t h e r ewa sa l s oal o s si nb o d y f a t . Su b j e c t sg a i n e d mu s c l ea n dl o s t b o d y f a t s i mu l t a n e o u s l y .
I N C R E A S E D M U S C L E E N D U R A N C E :
Wi t hs i xwe e k so f SAAs u p p l e me n t a t i o n , r e s e a r c h e r sf o u n dt h a t e x e r c i s e e n d u r a n c emo r et h a nd o u b l e dd u r i n g e x e r c i s e .Mo r ee n d u r a n c eme a n s l o n g e rh a r d e rwo r k o u t s , r e s u l t i n gi n mo r emu s c l eg r o wt h .
T H E B U I L D I N G B L O C K S O F M U S C L E AVAI LABLEAT BPI SPORTS. NET 954. 926. 0900 * T HE S ES T AT E ME NT SHAV ENOTBE E NE V AL U AT E DBYT HEF OODANDDRU GADMI NI S T RAT I ON. T HE S EP RODU C T SARENOTI NT E NDE DT ODI AG NOS E , T RE AT , C U REORP RE V E NTANYDI S E AS E . †Whe nc o mbi ne dwi t hapr o pe re x e r c i s ea ndnut r i t i o nr e gi me n.Ba s e do ne a r l y s t a gei nde pe nde nt3r dpa r t yi nv i v oa nd/o ri nv i t r omo de ls c i e nt i ficr e s e a r c hda t afindi ngs .
Bi o l Ph a r mBu l l . 2 0 1 0F e b ; 3 3 ( 2 ) : 2 7 3 8 .
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Six Weeks to Sick Arms:
Nutrition To put on real size on your arms not only takes an intense and smart training plan, but also a smart nutrition plan. After all it takes protein, carbs and fat to build up the arm muscle mass you are constantly breaking down with intense workouts. Calories are King To build mega mass, takes mega calories. So the first thing you need to put in order is the amount of calories you get in. After all it takes calories to build muscle. If your body is in a calories deficit, it will not expend energy on building muscle, such as biceps and triceps muscle. To ensure that you have a surplus of calories to keep your muscle building efforts moving forward, you will need about 25 calories per pound of body weight on workout days, which equates to about 4500 calories for the 180 pounder. On rest days, you will be expending fewer calories, so you will only need to take in about 20 calories per pound to stay in a calorie surplus, or about 3600 calories for 180 pounders. Protein Packs on Muscle As long as you have ample calories, then the majority of your protein intake will be put to use building up muscle size. The protein you con-
sume from food and protein powders gets broken down into individual amino acids in the body that travel to your muscle cells (fibers) and are reassembled into muscle protein that add to the size of the muscle cells. On workout days you will need to get in bout 2 grams per pound of body weight, or about 360 grams for the 180 pounder. On rest days, you won’t be consuming pre and postworkout shakes, so your protein intake will be down just shy of 2 grams per pound. Carbs Can Build Muscle Yes, I just got through telling you how protein gets digested and then rebuilt into muscle protein. But carbs are also essential for building serious muscle. One way that carbs work to help build muscle is by signaling your body that you are in a calorie surplus. Carbs get stored in muscle cells and in your liver as glycogen. When your liver and muscle cells are fully loaded with glycogen, muscle protein synthesis (the building of amino acids into muscle protein) is allowed to move along at maximal levels. Yet when your liver and muscle glycogen levels are low, muscle protein synthesis can be inhibited, and therefore so can muscle growth. Another way that carbs increase muscle size is also due to muscle glycogen levels. Glycogen pulls water into muscle cells, filling them
up like a balloon. This not only makes the muscle bigger temporarily due to the higher water levels, but it also can lead to long term muscle growth. This happens due to the fact that when the muscle is full of water it stretches the muscle membrane. This stretch is sensed by the muscle and to accommodate the higher water levels it grows bigger by synthesizing more muscle protein. On workout days you’ll want to be sure to take in about 2.5-3 grams of carbs per pound of body weight, or over 450 gram per day for the 180 pounder. On rest days since you will be doing less work, and not eating pre and powtworkout carbs, you can shoot for just uner 2 grams per pound, or just shy of 360 grams. Except for after workouts when you want a VERY fast-digesting carb source, you should be eating mainly slow-digesting or low-glycemic carbs, such as oatmeal, whole-wheat bread and pasta, brown rice, fruit and sweet potatoes.
Sample Menu for Workout Days: Breakfast 1 (as soon as you wake) 2 scoops Whey Protein ½ cantaloupe Breakfast 2 (about 1 hour after breakfast 1) 3 large whole eggs 3 large egg whites 2 cups cooked Oatmeal Morning Snack 2 scoops casein 1.5 cup lowfat Milk 2 slices whole wheat bread 1 Tbsp Peanut butter 1 Tbsp Jelly (make peanut butter n jell sandwich) 1 large apple Lunch 1 can white albacore tuna (in water) 1 Tbsp light mayonnaise 2 slices whole wheat bread (make tuna sandwich) 1 cup mixed vegetables Afternoon Snack 1 cup lowfat cottage cheesea 1 cup sliced pineapple (mix pineapple in cottage cheese) 6 whole-wheat crackers 2Tbsp Peanut butter (spread peanut butter on crackers)
Don’t Forget the Fat You should know by now that I am not one of those low-fat kind of guys who warns you to limit fat intake. The only fat I’ll tell you to avoid is trans fat, which can decrease muscle size and pretty much kill you. But you need ample amounts of fat, especially monounsaturated and saturated fat, as well as omega-3 fats. Research shows that men getting in higher amounts of monounsaturated fat and saturated fat maintain higher testosterone levels. And I’ll assume that I do not need to tell you that higher testosterone levels lead to higher muscle mass. You can get monounsaturated fat from peanut butter, olive oil, and nuts. While saturated fat will come from beef, dairy and egg yolks. Omega-3 fats, such as those found in salmon and sardines, is good for muscle and joint recovery. Shoot for about half your body weight in grams of fat. So that would be about 90 grams of fat per day for the 190 pounder.
Preworkout snack 1 scoop Whey Protein 1 large apple Postworkout snack 1 scoop Whey Protein 1 scoop casein 8oz milk nonfat (mix protein in milk, add water as needed)
20 Wonka Pixy Stix Dinner 8 oz Top Sirloin steak 1 cup cooked Brown rice 1 cup cooked black beans (mix beans and rice together)
1 cup chopped broccoli 2 cups mixed green Salad 1 Tbsp olive oil 1 Tbsp vinegar (add olive oil and vinegar to salad) Nighttime snack (eat right before bed) 1 scoop Casein protein 1 cup lowfat Milk lowfat (mix casein in one cup of
milk, add water if needed)
1 oz. walnuts Totals: 4,500 calories, 400 g protein, 470 g carbs, 115 g fat
GNC RI SI NG STAROFTHEYEARAWARD “HI GHESTHONORAMONGSTALLNEW BRANDS–PERI OD! ”
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BE POWERFUL
Sample menu for rest days: Breakfast 1 (as soon as you wake) 2 scoop Whey Protein 1.5 cups orange juice (mix whey in orange juice) Breakfast 2 (about one hour after breakfast 1) 3 large whole eggs 3 large egg whites 1 cup Kashi Go Lean 1 cup lowfat Milk Late morning snack 1 scoop casein 1.5 cups lowfat Milk (mix protein in milk) 1 whole-wheat English muffin 1 Tbsp peanut butter (spread peanut butter on muffin) Lunch 6 oz chicken breast (chopped) 1 cup whole wheat pasta 2 cups chopped broccoli 1/2 cup spaghetti/marinara sauce (add chicken, broccoli
and sauce to pasta)
1 cup blueberries Afternoon snack 1 scoops casein 1.5 cups lowfat Milk 1 medium banana 1Tbsp Peanut butter (mix all ingredients in blender to make shake)
Dinner 9 oz salmon 1 large sweet potato 1 cup green beans 2 cups mixed green Salad 1 Tbsp olive oil 1 Tbsp salad vinegar (add olive oil and vinegar to salad) Nighttime snack (eat right before bed) 1 scoop Casein protein 1 cup lowfat Milk lowfat (mix casein in one cup of milk, add water if needed)
1 oz. walnuts Totals: 3,600 calories, 330 g protein, 345 g carbs, 110 g fat
Six Weeks to Sick Arms: Supplements A program by me would not be complete without a list of supplements to include to your regimen to help enhance your results. These 6 are critical for ensuring that you add as much size as possible on your arms. Whey By now you should know pretty much everything there is to know about whey. But I’ll briefly recap for those who don’t. One of the major benefits of whey protein is its fast rate of digestion. It gets to your muscles faster than any other protein you can ingest. It also is rich in BCAAs and even boosts blood flow to muscles. There are three times each day when you want to make sure you are drinking this fast protein, The first is as soon as you wake in the morning. This will provide your body amino acids to convert to energy so that it will stop stealing them from your muscles. You will also want to get this fast protein within 30 minutes before workouts and within 30 minutes after. You need it before workouts because it provides an energy source and prevents muscle breakdown. Whey has also been found to boost blood flow to muscles. You will want to have this protein after workouts to boost muscle recovery and growth. Casein Casein is the opposite of whey as far as digestion goes, it is a very slow-digesting protein. Protein powders with micellar casein are some of the slowest digesting protein you can find, taking up to 7 hours to digest. This means that casein provides a steady flow of aminos to your muscles. This makes it a good protein to take before bed, to stave off muscle breakdown while you fast during sleep. It’s also been found to better enhance muscle growth when taken after workouts than taking whey without added casein. You’ll also want to drink this protein for many of your between meal snacks. That’s because casein has been found to not make you as full as other proteins, such as whey. This will be important when trying to slam down so many calories each day in an effort to gain mass, especially on your arms.
isoleucine and valine and are absolutely critical for boosting muscle growth. One study supporting how critical BCAAs are was done by colleagues and me at the Weider Research Group and presented at the 2009 annual meeting of the International Society of Sports Nutrition. We discovered that subjects taking BCAAs during wortkouts gained about twice as much muscle mass while following an 8-week training program than those taking whey or a sports drink during workouts. For more info on BCAAs, read my article, Leucine or BCAAs in my Supplements section of jimstoppani. com. NO Boosters I like taking nitric oxide (NO) NO boosters about 45 minutes before workouts because they provide more energy for a better workout, as research confirms. I also like to take them because they maximize your muscle pump. And although a bigger muscle pump looks good in the gym, it also has long-term effects on muscle growth. Just as I explained above about glycogen pulling in water into muscle cells like a water balloon, NO also gets more water into muscle cells during the workout, swelling them up… which is what a muscle pump is. That swelling stretches the muscle membrane and can encourage long-term muscle growth. For more on NO Boosters read my article, My Favorite NO Boost Stack in my Supplements section of jimstoppani.com. Creatine Hands down this is one of the most omportant supplements to take on this plan. Creatine has been shown to boost muscle gains by as much as 10 pounds in just a few weeks. Nuff said?! Add 2-5 gram to your pre and postworkout shakes. For more info on creatine, read my article Creatine Primer in my Supplements section of jimstoppani. com.
Beta-Alanine You also will want to add the amino acid beta-alanine to your supplement plan since research has BCAAs shown that when trained lifters add beta-alanine Sure, whey is loaded with branched-chain amino acids (BCAAs), but you’ll still want to add another 5-10 and creatine to their supplement regimen, they grams of them to every shake you drink for furthering gain more muscle than those taking just creatine. Add 2-3 grams to your pre and postworkout gains in muscle growth. The BCAAs include leucine, shakes.
