Ue EUVINTRODUCTION {am mostly known for my legs, that doesn't mean i dont know how to grow my arms. Alot of people think, “Oh, my arms arent growing, Im going to double my workout”, but in reality, you might not be getting a good workout inthe frst place. So why double the frequency of bad workouts? The key to building any one muscle group isisoation. Failure, as it turns out, isnot only an option, it has tobe your main objective. When | say going to failure, that's exactly what | mean Failure doesnt mean having a spotter help you with te last 4 reps. | do as many reps as I can with good form, As soon as I can't complete a rep, I've reached failure, Focus on the negatives with slow and controlled movement. Keeping your upper arms stable so all the work stays inthe biceps. Don't be afraid to drop the weight back down if youre struggling to maintain proper form, Weight isnt everything. Your body doesn't know what weight you're lifting, it just knows failure Dicer nd waa: WARNING: Before suring tounge progam, yu shou (0) Coot medical deca show your physi contin and what bods ing posta al dt re sible Fr you, Sung poem wit poe edu witha mil dor con lado severe est poten (2) Cosula qui physical vane about wha waning progam ssuitabe for you. Many ypesf weight ining shoud ely be dove under spevsion with "sponse foe safety sons, Yur pyc tain wl advise you abut hat. cs nal bing programs wove aso the pyc an mene of pats. Prt medi consation esammended any symptoms delay NOT INTENDED FOR MINORS. The dt nd bodjbuiding pours exe on TheQuadGy com ae for se by aduls, nd na ecommended fr mins \WARNING: The products ode an ining ferred my way not inde a warany fom he Sele. The Selle of ach reduc wil sto resin waa if you rer produc Hossever, Quay, LUC doesnot wa th ness x mercannityo ny pode ene. Al rods ar ese AS 1S. A igs eserve, No pt of hi publication maybe epeoiced, bute, or ans in any fr or by any meats, along peop, earn or fer tone ‘xc mschanel methods, without pir wen peison of the pls, exp inthe eso bt quotations enbodedin ciel eviews a ei ee Noose ss ited by copy w Questions: heqndeuyrply@zmalcomRULES ‘TIME UNDER TENSION RATIOS (TUT): (ast:2nd:3eazath) let number - How long the negative portion of rep should take 2nd nunber - How long you should pause on the stretch Srd number - How long the positive portion of rep should take 4th number ~ How long you should pause on the contraction NEGATIVE is always the stretch POSITIVE is always the contraction Exampl Bench Dips (4:0:1:0) 4 seconds on the negative, no pause on the stretch. 1 second on the positive, Exampl Preacher curls (4:2:1:2) 4 seconds on the negative, 2 second pause on the stretch. 1 second on the positive, 2 second pause on the contraction REST TIME BETWEEN SETS (REST) : Intensity does not = speed. I’m not locking to keep my heart rate up based on Rest long enough to complete the next set. REST BETWEEN WORKOUT 1 AND 2 OF THE SAME WEEK: no pause on the rest periods. contraction Even if your second workout is mainly a recall, allow at least 2/3 days before doing it after your main workout (Workout 1)