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HUGE
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MUSCLE & FITNESS
ROAD MAP TO
August 2007
ARMS
BY BILL GEIGER, MA, AND JIM STOPPANI, PHD
Arm workouts going nowhere? Green-light rapid growth with M&Fs eight-week guide to sleeve-busting bis and tris
FollowtheMap
The superhighway to thicker arms requires a workout tune-up. First, instead of training arms just once over the course of your split, now youll 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), youll 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 youre 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, youll hit the triceps with a single bread-and-butter move to finish them off after all, theyve been getting more than their share of the workload in heavy pressing moves. The same
SETS/REPS
Sets and reps vary from week to week. See instructions at right.
WEEKS 1-2
Do 1012 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 68 sets total.
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
3/8, 8, 10
3/10, 10, 12
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ROAD MAP TO HUGE ARMS NUTRITION You need fuel to reach your destination. Fill up with this meal and supplement plan p. 130
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 provided. 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 (68) 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 810 reps. 5 >> The third move is a refining or
detail exercise (Group C). You usually dont go very heavy with these exercises, so its best to do them at the end of your workout. Use even less weight for slightly higher (1012) reps.
6 >> For the first two weeks, apply an advanced training principle (see below for biceps and page 122 for triceps). During Weeks 12, 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 34, do a drop set on your last set of each exercise. In Weeks 56, make some
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 78 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.
WEEKS 3-4
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).
WEEKS 5-6
Choose a weight you can lift for 1012 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. Use the same moves you did in Weeks 12 for Groups A and C, but switch to the alternate Group B exercise. Also make these changes:
WEEKS 7-8
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).
Do three sets of the same moves you did in Weeks 12 for Groups A and B; change the Group C move. Do 23 partial reps after reaching muscle failure at the target rep of the last two sets of each exercise.
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 23 reps more.
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goes for the biceps: On Tuesday, youll do a single exercise after back training to increase the blood flow to the bis and engorge them.
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 doesnt 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 its 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, youll reach your final destination of bigger bis and tris faster if you follow a map to get there. While there are no shortcuts for hard work, at least you wont be spinning your wheels following a random or haphazard plan. And that can only mean a green light for growth!
BICEPS
ON BACK DAY
>> Choose one of these moves as the only biceps exercise you perform following your back workout.
>> 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 dont allow them to come forward as you raise the weight. Slowly lower the rope back to the start position without letting the stack touch.
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.
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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
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; dont 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.
MOVES
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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.
MOVES
REFINING
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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
>> 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 bis 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.
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 bis 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.
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SETS/REPS
Sets and reps vary week to week. See instructions at right.
WEEKS 1-2
Do 1012 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 68 sets total.
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
3/8, 8, 10
3/10, 10, 12
TRICEPS
ON CHEST DAY
>> Choose one of these moves as the only triceps exercise you do following your chest workout.
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.
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WEEKS 3-4
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).
WEEKS 5-6
Choose a weight you can lift for 1012 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. Use the same moves you did in Weeks 12 for Groups A and C, but switch to the alternate Group B exercise. Also make these changes:
WEEKS 7-8
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).
Do three sets of the same moves from Weeks 12 for Groups A and B. Change Group C move. Perform 23 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 (35 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.
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.
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.
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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MOVES
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GROUP B
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.
your feet planted firmly on the floor. Holding an EZ-bar with a narrow grip, push it to arms 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.
B
MUSCLE & FITNESS
REFINING
MOVES
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August 2007
PHOTOGRAPHERS NAME
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.
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. Dont drop your elbow as you return to the start position.
PRESSDOWN
>> Attach a handle of your
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 tris hard at the bottom, then slowly reverse direction until your forearms are about parallel to the floor. M&F
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