Think of a deadlift as a squat, only the bar is in your hands rather than on your back.
The Stance: Approach the loaded barbell and assume a stance about as wide as your own shoulders while gripping the bar such that the inner aspects of your arms are slightly outside of your thighs. Another way to determine your optimal deadlift foot placement is to jump down from a box which is half your own height and "stick" the landing. Now look at your feet...this will approximate your ideal stance width and degree of foot turn-out.
Feet and Shin Position: Feet should point straight forward or turned out to a 25 degree angle at most. The best foot angle is one which provides the least amount of hip and knee restriction when you lower the hips in preparation to lift, so don't be afraid to experiment a bit. The shins should be two to three inches from the bar and then when you actually bend down and lower your hips in preparation to lift, the shins will touch the bar. Most of the weight will be on the heels of the feet. This facilitates maximal contribution of the glutes and hamstrings. During the ascent, the bar will travel as close to the leg and shins as possible. Ideally, wear cotton sweat pants or track pants with long socks to protect your shins.
Hand Position: A "reverse grip" should be used when deadlifting. This means that one hand will be supinated (palm faces you) and the other pronated (palm facing away). This will help keep the bar in your hand. If grip strength is not one of your training targets, feel free to use wrist straps with a conventional grip. Hold the bar high up on the palm to compensate for any roll of the bar when pulling the weight up. Generally, the grip should start with the index finger and the little finger bordering the knurling in the middle of the bar.
Head Placement and Eye Contact: The entire spine should remain neutral, which means you look neither up nor down, but instead, the head follows the body, almost like you're wearing a cervical cast on your neck. It's OK for the head to be SLIGHTLY up (this tends to improve muscular contraction of the low back muscles) but in all cases, the lift must start with the hips down, the entire spine neutral, and the feet flat on the floor.
The Ascent: As you stand up with the weight, imagine pushing the earth away from you with your feet. When viewed from the side, your hips and shoulders should ascend together; if the hips rise before the shoulders, it means you're using your back rather than your legs. If this happens, reduce the weight until you can perform the lift correctly and add more specific quad-strengthening exercises to your program.
The Lockout: Competitive powerlifters are required to demonstrate control over the weight by standing up and then extending the hips forward in an exaggerated manner. If you're NOT a competitive lifter, simply stand up with the weight without this exaggerated maneuver.
The Descent: Simply return the bar to the floor, under control, by reversing the technique you used to lift the weight.
10 Simple Steps To Maximize Your Natural Testosterone Production
If there is one substance that could be considered the "holy grail" of muscle growth, testosterone would definitely be it.
Simply put, testosterone is the most important muscle-building hormone in your body and is one of the limiting factors that determines how much muscle you can ultimately build. There are plenty of amazing benefits that increased testosterone levels will provide you with.
Increased muscle size and strength.
Decreased body fat levels.
Increased sex drive and sexual endurance.
Improved mood.
Decreased levels of "bad" cholesterol.
Sounds good enough, doesn't it? Well it is, and in this blog I'm going to outline 10 simple steps to naturally raise your testosterone levels and achieve all of these incredible benefits. While these steps will not result in "roid-like" muscle gains, they will definitely contribute to your overall bottom line results. Here they are, please read on. 1) Use compound exercises as the cornerstone of your workouts. I'm talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. These exercises will place your muscles under the greatest amount of stress in the gym and will force your body to increase testosterone production.
2) Always train with 100% effort and intensity. If you want to see real muscle gains, you must be willing to push yourself to the limit in the gym. Again, greater muscular stress in the gym translates to higher testosterone output.
3) Train your legs equally as hard as your upper body. As you may already be aware, intense leg training can actually stimulate growth in your chest, back and arms. This is due in part to the increase in testosterone that leg training induces.
4) Increase your EFA consumption. Essential Fatty Acids from sources such as peanuts, avocadoes, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels.
5) Reduce your intake of soy. Soy protein raises the body's levels of estrogen (the main female hormone) and this has a direct negative effect on testosterone levels.
6) Limit your consumption of alcohol. Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your "binge drinking" nights and keep your alcohol consumption in moderation.
7) Increase your dietary intake of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.
8) Lower your daily stress levels. Being overly stressed stimulates the release of "cortisol", a highly catabolic hormone that will cause your testosterone levels to plummet.
9) Increase your sexual activity. Sexual stimulation causes the body to increase the production of oxytocin which increases endorphin production (the "feel-good" chemical), and this also raises testosterone.
10) Make sure to get adequate sleep every night. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels.
Start implementing these techniques on a consistent basis and you should experience a noticeable increase in your muscle size and strength gains and add a lot of hard work, patience and dedication and you'll achieve that muscular, shredded look you desire.
Jusup was a favorite of the magazines in the early 80's with his Mentzer-like mass and German heritage. He and German-speaking Arnold were training partners during Arnold's 1980 comeback.
Contests include the 1979 Mr. Universe 1st; 1981 Mr. Olympia 6th; 1983 Mr. Olympia 6th; 1983 Grand Prix Switzerland 4th; 1983 Grand Prix Sweden 3rd; 1983 Grand Prix World 3rd.
Three Important Elements of a Female Body Building Supplement
Body building is a discipline that combines proper nutrition with weight resistance equipment for the purpose of developing the muscles of the body. For some, bodybuilding is a side line with the goal being to simply exercise and build strength.
For others, body building is intensely serious. Through a strict regimen of diet and weight training muscle mass is added to body. When the desired muscle mass is attained, then the muscles of the body are further exercised to give them a sculpted look.
This additional component is generally accomplished using less weight and more repetitions. Many of these serious body builders, both male and female, enter body building competitions and showcase their hard work as demonstrated by their perfectly chiseled bodies.
As part of the nutritional component, supplements play a significant role. For the woman who is a body builder, a female body building supplement plan is critical. Some of these female body building supplements include vitamins, a metabolism booster, and protein.
Vitamins
Vitamins should be an essential part of a female bodybuilding supplement plan. Specifically, Vitamin B and B complex aid in the metabolizing of the critical building blocks of the human body known as the amino acids. Without the proper dosage of these vitamins, many of the essential vitamins and minerals are prevented from being assimilated by the body.
Another important vitamin that should be part of the daily diet is Vitamin C. The work of this vitamin is to aid in the body’s recovery and also helps to ward off free radicals and toxic elements within the body. Vitamin C’s ability to counter the effects of toxins and free radicals enhances the body’s ability to heal and grow.
Protein
In order to “bulk up” and increase muscle mass it is imperative that the female bodybuilding supplement plan includes sufficient amounts of protein. In addition to the normal high protein diet, a protein supplement should be added to accomplish the goal of adding mass. A protein supplement will aid in the repair and regeneration of the muscle tissue.
Generally, these protein supplement products are made from whey, and are formulated to address a variety of preferences and tastes. Some of this variety includes the supplement being in liquid or powder form as well as in an assortment of flavorings.
Metabolism Booster
In bodybuilding it is essential that supplements taken be metabolized properly. The third important step in the female bodybuilding supplement plan is the use of a metabolism booster. This supplement enhances the body’s metabolism by restraining the insulin production. Normally, the organs of the body secrete insulin following the ingestion of a meal.
If too much insulin is produced, any excess carbohydrates will be normally stored as fat within the body. This supplement works with the body’s production of insulin to ensure the full utilization of the carbohydrates and prevent the excess sugars to be stored as excess fat. So, choose your supplement wisely and you will get a great body to show for it.
The significance of Kike Elomaa’s impact on the sport of women’s bodybuilding came by way of a relatively short but critically important career that not only elevated the sport’s popularity in her Finnish homeland, but helped introduce the fledgling activity to the entire European continent.
Stringing together a quartet of contest victories in 1981 that culminated in a win at the IFBB Ms. Olympia, Elomaa accomplished a grand slam of sorts by also winning the Finnish, European and World Games championships, which brought her immediate worldwide recognition.
Whether you are a professionally bodybuilder or you have just picked up the weights for the first time, you’ll want to add power to your workouts with body building fitness supplements. Body building fitness supplements let you see results faster, improve your workouts and will make others green with envy every time you show up at the pool. Some body building fitness supplements can be quite expensive but it’s worth it when you consider you’ll finally be able to get rid of that spare tire around your waist.
Give You The Required Energy
When you workout, your body uses a lot of energy in order to get the job done. Your body uses the foods you eat as energy. If you don’t eat the right amounts and types of food, your workouts will suffer. That’s why it’s so important that you use body building fitness supplements in addition to the food that you already eat.
Body building fitness supplements give you the energy, the nutrients, the protein and whatever else your body craves in order to give you the power required to get you through each and every workout. Body building fitness supplements work while you’re at rest, also, repairing your muscles in order to make them bigger and stronger.
To find out what body building fitness supplements are available, visit your local health food or vitamin store. The people who work at these places likely know all about the latest body building fitness supplements that are available and will be able to tell you all about them.
Join A Health Club
Joining a health club is another way to get your hands on the various body building fitness supplements that are on the market today. Most of the people who frequent health clubs know what they’re talking about when it comes to fitness. They’ll probably be able to point you in the right direction as to which body building fitness supplements are for you.
So, next time you’re getting ready for another back-breaking workout, make sure you body is filled with the nutrients it needs. In addition to regular food, make sure you fuel each and every one of your workouts with the latest line of body building fitness supplements. You’ll be amazed by what you see in the mirror and everyone will want to know what you’ve been doing. You can tell them you’ve had a little help or you can just let them think it’s all in your genes.
At the World Pro Championships in 1983, Makkawy won his third consecutive IFBB show, while Lee Haney placed third in his pro debut that day. In all, Makkawy would place ahead of Haney in five of their eight encounters in 1983. In the 1984 and 1985 Olympias, Haney defeated Makkawy, who then retired from competition for a dozen years.
There is a great deal of credibility that would pinpoint the late 1960s into the late 1970s as the glory days of bodybuilding. Actually, bodybuilding started many, many years before. All one has to do is take a look at the old circus and carnival circuit and see how prominently the strongman was presented. From strongmen of yesteryear to the prominent personalities of today, bodybuilding is certainly an important facet of pop culture.
The Pioneers If there remained a person who was a pioneer, however, it would be Bob Hoffman, who started to promote bodybuilding in the 1930s. Later, the legendary Joe Weider started promoting bodybuilder types and the sport in general with the launch of his own publications, which would bring attention to the sport. Weider would go on to become the promoter of the Mr. Olympia contest that was the premiere bodybuilding contest in the world.
The First True Star Another person who helped draw attention to the bodybuilding world was Steve Reeves. Reeves had a physique like no one ever had before. He was tapped to play Hercules in two silly Italian films on the strength (pun intended) of Reeves’ look. The films took in $12 Million dollars at the box office.
The Man Who Built the House the Sport Rests Upon Of course, the bodybuilding world finally found its true superstar when a man who barely spoke English headed to Weider’s gym to train for the Mr. Olympia. That person, of course, was Arnold Schwarzenegger. The Arnold had a physique like no one had ever seen before. He had off-the-charts charisma that launched the glory years of bodybuilding in an era that saw the rise of some of the biggest legendary names in the business. The era is captured perfectly in the documentary Pumping Iron.
The Legacy Granted, the general public felt that body building was a weird world, but there was curiosity that motivated people to take a curious look at it. Some of those people, particularly young boys, would go on to aspire to become body builders themselves. They wanted large muscles like Arnold’s. This interest in bodybuilding, spawned out of the glory years, has allowed the business to thrive and turn into a multi-million dollar business that is still going strong. This is the true legacy of the era, and it is a legacy that will endure for many years to come.
The Man With The Largest Arms in the World! - Greg Valentino
Valentino was featured in "The Man Whose Arms Exploded", a TLC documentary highlighting the use and abuse of steroids. In the documentary he recalls his misuse of steroids, namely not taking precautions necessary to prevent infection. Consequently he eventually came down with a very serious infection of his right biceps. After failed attempts to drain the hematoma himself, using the same needles he used to inject his steroids, and "filling two glasses with blood and pus" he sought emergency medical treatment. Ultimately his arm was saved, at the cost of a significant reduction in the size and shape of the biceps.
A commonly-prescribed steroid can help people recover from the effects of a disfiguring facial condition, researchers in Dundee have found. A major study of Bell's Palsy found 95% of sufferers who were treated early with prednisolone completely recovered within nine months.
The nerve condition can result in paralysis on one side of the face.
It affects one in 60 people during their lifetime and can strike almost anyone at any age.
Bell's Palsy disproportionately affects pregnant women and people with diabetes, flu, colds and other upper respiratory ailments. High-profile sufferers have included George Clooney and Pierce Brosnan.
'Clear-cut evidence'
The cause is a mystery, but the condition is widely treated with expensive anti-viral drugs. However, the study claimed that the relatively cheap steroid prednisolone was the "best treatment". Researchers said it had "significantly" better recovery rates than the anti-viral agent acyclovir, which they claimed "had little benefit".
The team found that early treatment with prednisolone offered complete recovery to 83% of patients after three months, and 95% after nine months. Professor Frank Sullivan, who led the study, said the discovery would make a "real difference" to sufferers. He said: "The present situation sees a mixture of different treatments given to patients, from steroids to anti-virals to not giving them anything. "
Around 80% of people get better without any treatment, but our findings significantly improve on that. "What this study gives us is clear-cut evidence that early treatment with steroids offers by far the best results for complete recovery." The condition was first identified by Scottish clinician Sir Charles Bell in the 19th Century.
Available treatments
It affects the facial nerve which enables people to smile and close their eyes.
Sufferers are affected by a sudden paralysis, characterised by the swelling of the facial nerve located in its bony canal in the skull.
Prof Sullican said: "What we have found is that prednisolone can reduce that swelling, so that the nerve can get back to working normally. "Unfortunately it would appear that in around 5% of cases the damage caused to the nerve is more permanent and therefore complete recovery is not possible with currently available treatments. "
Early treatment of the condition, with steroids, is the key for patients." The study was led by Dundee University, with support from other Scottish universities at Aberdeen, Edinburgh and Glasgow and GP services around the country.
The findings have been published in the New England Journal of Medicine. source: news.bbc.co.uk
If you judged by only the handful of magazine feature articles written about him, you would tend to think that Love was not a major player in the muscle world. His prodigious contest resumé, boasting 69 IFBB pro-contests in seven years, proves otherwise. He participated in every contest held in 1987, 13 of 15 in 1989, and 12 of 14 in 1991, and overall he finished in the top five in 17 contests. It’s obvious that his heart was on the posing dais.
Love’s eight consecutive entries into the Mr. Olympia, from 1986 through 1993 (when he was 42) ended the year before the Masters Olympia began. At the time he retired from competition in 1993, he had competed in more IFBB Grand Prix events than any other pro before him.
The Westside program is not cut and dry. It is impossible to put a program on paper and say, "Do this!" The Westside program is all about finding where you are weak and making it strong. Your weaknesses will hold you back. A great example of this is the bench press. Lets suppose your triceps have the ability to bench 300 pounds, but your shoulders can only handle 250. How much do you think you will bench? I will guess and say 250. Now, if you bring up your shoulders to match your triceps, how much will you bench? Probably 300. This is only part of what our program is about. From this example you can see how you need to be specific in your training, and why one program will not work for everyone. What you need is a training template, or a way to structure your training.
1. The Maximal Effort Method: This is defined as lifting a maximal load for 1-3 reps, and is the highest force that can be performed by the muscular system. This is and should be an all out effort. This method will improve neuromuscular coordination by increased motor unit recruiting, increased rate coding, and motor unit synchronization. Many coaches view this as being the best method for both intra-muscular and inter-muscular coordination, because the muscles and the central nervous system adapt only to the load placed upon them. The maximal effort method does not utilize psychological preparation, in other words you should not psyche up before the set, this will only bring about emotional fatigue. Save the psyche for the meet when you really need it. Training with the max effort method more than twice a week should be avoided because it will impair muscular coordination as well as increase defensive inhibition.
2. The Repeated Effort Method: This is defined as lifting a non-maximal load to failure. The most important repetitions here are the last few where the muscles are in a fatigued state. This is because it is the final reps that activate the largest number of motor units. As the tension in one motor unit drops, more and more join in the work. It is important to utilize long rest periods because of this reason. We like to use around five minutes of rest between sets when training with this method. Also, this method is excellent for muscle hypertrophy.
3. The Dynamic Effort Method: This is defined as lifting sub-maximal weights with the highest attainable speed. It is used to increase the rate of force development and explosive strength. With this method, we utilize multiple sets with lower reps and lift the weights with compensatory acceleration. This means that if you can squat 800 pounds and are training with 400, you should be applying 800 pounds of effort to the barbell. Rest periods should be no longer than one minute. source: hardcorebodybuildingontheweb.com
Christian’s five years in the IFBB yielded five wins among 22 contests. His onstage career came to an end after he competed in the short-lived WBF contests of 1991 and 1992. Always one of the most gregarious athletes on the circuit, Christian today runs a successful clothing business.
The featured clip follows Mike Christian though one of his normal Arm Workout routines, he was a beast.
Next to “six pack abs,” the one muscle group that almost every man and woman wants the most is arms. So, instead of boring you with a ton of arm training physiology and long words like capillarization and coracobrachialis (yawn), and instead of giving you a single arm routine (gets old too fast), I’m going to skip the science and theory and go straight to the good stuff! In this article, I am simply going to give you a master list - an “anthology” - of the most result-producing arm routines in bodybuilding history!
Here’s how I compiled this list: I went back into my old training journals looking for “5 star workouts.” What’s a 5 star workout? Glad you asked: It’s simply part of my “workout rating system.” I rate the productivity and intensity of all my workouts on a scale from 1 to 10 and log it in my training journal. After a training cycle of at least 4-6 workouts, I also rate the routine itself on a scale from 1 to 5 (My ultimate goal being to have “10” workouts using “5-star” routines!)
If a new routine ranks a 1 or 2, it gets tossed into the garbage immediately. If it ranks a 3 or 4 it goes back onto the “drawing board” and I rework it to see if it can be modified and boosted to a 5. If the second variation doesn’t get a 5, goodbye, it’s dumped into the trash bin too. If it ranks a 5, then the program goes into my book of “5 star workouts” and I come back to it many times over the years when I need arm specialization. For a routine to make it into my 5 star workout book, it has to be a tested and proven growth producer.
I can’t take credit for inventing most of these routines – they were inspired by or borrowed from some of the best trainers and bodybuilders in history, and I will give the credit where it’s due.
Most of these programs will surely make your arms as strong as they are going to look, but make no mistake – this is a collection of BODYBUILDING routines. If you’re hung up exclusively on “functionality,” you can just skip this info (and go back to your medicine balls, bungee cords and wobble boards). If, on the other hand, you want a set of biceps and triceps that make you LOOK GOOD sleeveless, then this is going to be the most exciting training article you have ever read!
Now, a few important details before you start…
Training Frequency
I recommend repeating these routines no more than twice per week and no less than once per week. Your frequency depends on the split routine you’re using. For most of these programs, I recommend a three or four day split with a 2 on 1 off schedule. If you feel you need more recovery, use a 2 on 1 off, 1 on 1 off or even an every other day routine, just make sure you hit your arms at least once per week.
Tempo
Tempo is the speed of your repetitions. Tempo is noted in several of these routines with a 4 count prescription. For example, a 4020 tempo is performed as follows:
Eccentric (negative/lowering the weight) 4 Stretch/Pause between eccentric and concentric 0 Concentric (positive/lifting the weight) 2 Contraction/pause between concentric and eccentric 0
If tempo is not noted, then you should simply use a “controlled tempo” with the eccentric (lowering weight) slightly slower than the concentric (lifting weight).
Progression
These routines must be performed with diligent progression from one workout to the next. You must add weight with every workout. Because the arms are a small body part, you may need to use “micro-loading,” which simply means you patiently increase the weight EVERY WORKOUT, but in very small increments. For example, most clubs have dumbbells with 5-pound jumps in weight. I like to use 1 ¼ lb. “plate mates” which are magnetic mini weights you can stick on the ends of each dumbbell (they work for barbells too), allowing you to increase in small, 2.5 pound increments (effectively giving you a 22.5 pound dumbbell, etc).
Antagonist Pair Supersets
Supersets are an extremely effective technique for arm training. An antagonistic superset for arms is the pairing of a bicep and tricep exercise with little or no rest between exercises.
Antagonistic supersets are noted with A1 and A2, with A1 being the first exercise, and A2 being the second exercise with no rest in between (if the two exercises were performed in straight set fashion, they would be noted as A1 and B1; three exercises A1, B1, C1, etc)
Same Muscle Group Supersets
Same muscle group supersets are self-explanatory: Two exercises for the same muscle are performed back to back with no rest in between. They are written the same way as antagonistic supersets. For example, A1 is first bicep exercise in superset, A2 is second bicep exercise in superset (no rest between A1 and A2, then regular rest interval after A2 before repeating superset).
Personally, I believe same muscle group supersets are better than antagonistic supersets for bodybuilding purposes (arm size), while antagonistic supersets are better for strength. I recommend using both.
Tri Sets
A tri set is three exercises for the same muscle group performed one after another with little or no rest in between. Tri sets are a step beyond supersets in intensity and difficulty, allowing you to perform a very large volume of work in a very short period of time. Tri-sets are a superb method for bodybuilding –especially for arm training. Many great bodybuilders such as Larry Scott and trainers such as Vince Gironda have promoted the use of tri sets and supersets almost exclusively for arm specialization. Why? Because they WORK! (Tri sets are noted as A1, A2, A3).
THE ARM WORKOUT ROUTINES
Ok, enough preliminaries, let’s dive into the best arm routines of all time:
Multi Grip Tri-Set Routine
Variations on the multi grip routine have been floating around for ages, but strength coach Charles Poliquin fine tuned the technique and brought it back into popularity recently in his prolific writings including, “Winning the Arms Race.” (Poliquin refers to this technique as the multi pathway routine).
Select three exercises, each with a different grip: pronated (palms down), neutral (palms face each other) and supinated (palms up). Generally, the weakest grip is trained first and the strongest last, but the order of the exercises may be changed for variety and balanced development. (I would recommend staying with the same sequence for the duration of each training cycle, however)
The multi angle routine is a similar to the multi grip routine except instead of varying the hand position/grip, you vary the angle of the joint. The “multi angle” technique is very similar to the IRONMAN/Steve Holman “Positions of flexion” approach, although they are not always one in the same.
For example, one popular multi-angle favorite for triceps is lying EZ bar extensions performed to the chin, forehead, and behind the head as a tri set. This is multi-angular, but it does not fully work all three positions of flexion, as these are only slight variations in angle.
There are two ways to perform this routine. One way is to do all three exercises in a row with zero rest between exercises. This is very intense and result producing, but will compromise your poundages. Poliquin’s solution to the problem is the simple insertion of a 10 second pause between each exercise, which allows greater loads to be used.
A1 Incline dumbbell curl (stretch) 3 sets X 6-8 reps
A2 Seated dumbbell curl (midrange) 3 sets X 6-8 reps
B1 Seated EZ bar tricep extension 3 sets X 6-8 reps
B2 EZ bar tricep extension to forehead 3 sets X 6-8 reps
B3 Decline bench EZ bar tricep extension 3 sets X 6-8 reps
Unilateral Multi Grip Bicep Routine
I don’t remember where I found this routine, but I think it was the brainstorm of Australian strength coach Ian King. All I can say is that Ian or whoever originally invented this bicep killer should get a medal for it! Try it and find out why. Perform 10 reps per set, 2–3 tri sets with 0-10 seconds between exercises.
A1 One arm zottman Dumbbell Preacher Curl 3 sets X 10 reps
A2 One arm Dumbbell Preacher Curl 3 sets X 10 reps
A3 One Arm Dumbbell Hammer Preacher Curl 3 sets X 10 reps
Note: If you’ve never heard of the Zottman curl, it’s simply a dumbbell curl with a pronated eccentric and supinated concentric (palm up on the way up, palm down on the way down)
Unilateral Multi Grip Bicep Routine #2
This is a slight variation I’ve successfully used on the killer combo above. All I did is to flip the order of exercises 2 & 3, substitute reverse dumbbell curl for Zottman curl on exercise number one, and add a forced negative on the reverse curls using the opposite hand. The rep range is slightly lower; 6-8 reps per set with a little bit heavier weight. 3 tri sets, 0 sec rest between exercises, 0 seconds rest between switching arms.
A1 One arm reverse dumbbell Preacher Curl with neg. resistance 3 sets X 6-8 reps
A2 One arm Hammer Preacher Curl 3 sets X 6-8 reps
A3 One Arm Dumbbell Preacher Curl 3 sets X 6-8 reps
Gironda’s 6 X 6 Balanced Arms Routine
This is a variation on Vince Gironda’s famous “Balanced Arms” course. Like many bodybuilding gurus, Vince vociferously commanded, “No deviations.” Well, shame on me, but after I tried all his programs exactly as he instructed, I never could resist experimenting.
This routine consists of 3 pairs of supersets performed for 6 sets of 6 reps each. No rest is permitted between exercises. Take 90 seconds rest after each superset. Vince’s original course suggested doing this routine three times per week. I tested various frequencies and got best results doing this routine once every 4-5 days and I’d recommend no more than twice per week.
A1 Straight Bar Preacher curl 6 sets X 6 reps
A2 Body drag curl 6 sets X 6 reps
B1 Rope extension behind head (lunge position, using high pulley) 6 sets X 6 reps
B2 EZ Bar Pullover and Press 6 sets X 6 reps
C1 Barbell Wrist Curl (roll to fingertips) 6 sets X 6 reps
C2 barbell reverse drag curl 6 sets X 6 reps
Volume Training: 8 Sets of 8 – Basic
When performing the classic Vince Gironda 8 sets of 8 program, you select only ONE exercise per body part and you train half your body each session (approximately 5 exercises per workout) for a total of 40 sets. Perform 3-4 workouts per week, each muscle is trained no more than twice per week.
Every rep is performed with deep concentration and intra-muscular contraction (“squeeze” the muscle during every rep. Mental focus and maintenance of tempo are musts. Rest must be kept to 30 seconds or less, ultimately dropping to as low as 15 seconds between sets. On a 3021 tempo (At 6 seconds per rep, each set will take only 48 seconds; by getting your rest intervals down to 20 seconds, you will finish each 8 sets of 8 reps in 9 minutes. With 5 exercises, that’s 40 sets per workout in only 45 minutes!
This is decidedly aerobic and growth hormone-inducing, and by using compound exercises (i.e. squats on leg day, rows on back day, etc), this routine can also burn a tremendous amount of body fat. Little or no additional cardio work is necessary on this program.
A1 Thumb Under Dumbbell Curl (palms up/non supinating) 8 sets X 8 reps X 3021 tempo
B1 Close Grip EZ Bar Bench Press 8 sets X 8 reps X 3020 tempo
Volume Training: 8 Sets of 8 – Advanced
This is the variation on the 8 sets of 8 routine that Vince Gironda gave to elite and genetically gifted bodybuilders like Mohammed Makkawy. This program is performed on a 3 or 4 day split so you can concentrate on only two body parts per session. Tempos can be a little bit faster (2020 or 2010) on this higher volume program. This allows you to complete the workout in 40 - 45 minutes or so (you could also try 30 minute workouts consisting of two exercises per muscle group, 8 sets of 8 reps per exercise; experiment with the concept)
This program was originally promoted by Vince Gironda. It was later resurrected under the name “German Volume Training” and re-popularized (with some modern improvements) by Charles Poliquin. After it was originally introduced, 10 X 10 faded out of popularity in favor of 3 sets of 3 exercises. This was largely due to boredom and the belief that one exercise was not enough for complete development. However, 10 sets of 10 will completely “trash” an entire pool of motor units from the repeated efforts on the same exercise, resulting in tremendous muscle size gains.
Simply select one exercise per muscle group and perform 10 sets of 10 reps. It’s very important to use the same weight for each set. You will not train to failure or use set extension or high intensity techniques (like negatives or forced reps). This will require that you select a weight that’s approximately 60% of your normal 10 rep max. Rest 90 seconds between sets and maintain a constant tempo on every rep and a constant rest interval between every set. You will work two or at most, three body parts per workout on a three or four day split routine. Each muscle group should be trained once every 5 to 6 days.
A1 Incline Dumbbell Curls 10 sets X 10 reps
A2 Seated EZ Bar tricep extension (French press) 10 sets X 10 reps
Drop Supersets
This program combines elements of two of the best bodybuilding techniques of all time; drop sets and supersets. Select two exercises for the same muscle group and perform each for 6-8 reps with no rest in between. Quickly (less than 10 seconds rest) reduce the poundage (grab lighter set of dumbbells) and then repeat the superset two more times. That counts as ONE drop-superset (2 exercises X 3 supersets = 6 sets in one drop superset). Rest 120 seconds and repeat one more time (twice at most if you’re an “over-achiever”).
A typical weight reduction is about 10-15%. Optional: A brief 10 second rest between supersets allows some recovery of strength so that you can keep your poundages up and it alleviates some of the lactic acid burn that might prevent you from doing 6 sets in a row non stop. Perform two or at most three drop supersets (the weights given are just examples)
A6 Standing palms up Dumbbell Curl 2-3 sets X 6-8 reps X 30 lbs
Rest 120 seconds, then repeat 1-2 more times
Larry Scott’s Favorite Arm Routine
Larry Scott was the first Mr. Olympia and his claim to fame was the most mind blowing set of biceps and triceps the bodybuilding world had ever seen up until the time Scott appeared on the scene. Larry Scott’s favorite arm building apparatus was the preacher curl bench, which also bears his name (the Scott curl bench).
Larry believed that triceps grow the best with supersets and biceps grow the best with tri-sets (and who’s gonna argue with him?) His favorite bicep routine was a tri-set performed on the preacher bench and a superset combo for triceps. Larry also frequently employed “burns”, which were quick quarter reps (partials) performed after each set.
A1 Dumbbell preacher curl, loose form 3-4 sets X 6 reps + 4-5 burns
A2 Straight Bar preacher curl, strict form 3-4 sets X 6 reps + 4-5 burns
A3 EZ bar reverse curl, loose form 3-4 sets X 6 reps + 4-5 burns
B1 Close Grip Bench Press with EZ Bar 4-5 sets X 6 reps + 4-5 burns
*The twin pedestal bench is a special bench for the kneeling rope tricep extension. It is simply two pads for the elbows with a space for your head in between. It was originally built by Vince Gironda and Scott later began manufacturing his own version. If you don’t have the apparatus for this exercise, you can simply do a rope extension facing away from the weight stack from a high pulley in a lunge position.
Pre-Exhaust Routine
Pre exhaustion is a technique popularized Robert Kennedy of Muscle Mag International. Pre-exhaustion supersets are performed by selecting an isolation exercise and following it with a compound exercise, with no rest in between the two. In the case of biceps, the natural choice for the compound exercise is the close grip chin up. Your volume can range from three to five sets, depending on your split routine and experience level.
There are many variations on multi rep programs to be found throughout the bodybuilding literature. This one is by Don Ross from his book “Muscle blasting” with Robert Kennedy.
Select 4 exercises and perform each exercise with a different repetition (RM) bracket. These exercises are not supersetted. Rest intervals between sets are 60-90 seconds. Two sets should be enough for most people, three sets max.
Note: You can easily use this same principle with only three exercises and three rep ranges or even two exercises and two rep ranges as in the 6-20 method. In either case, the heavier, lower rep sets come first and the higher rep sets last.
Gironda 4 Rep System
Another variation of the 4 rep system is to perform four sets on each exercise with each of the four sets using a different rep range. Don Ross liked the 12, 8, 6, 20 rep protocol, while Vince Gironda’s famous variation on this system (which he wrote an entire course about) was 10, 8, 6, 15.
Yet another multi rep program, the 6-12-25 system is favored by Charles Poliquin. Using the Poliquin method, you select three exercises, the first with stretch position emphasis, the second with mid range emphasis, and the third a constant tension, peak contraction exercise. Unlike the Ross and Gironda method, these exercises are tri-setted.
B2 Lying Tricep extension to forehead 2-3 sets X 12 reps
B3 2 dumbbell kickbacks 2-3 sets X 25 reps
120 seconds rest, repeat 2-3 tri sets
That’s all... For now.
This only scratches the surface of what I have locked in my “vault of training secrets,” but that’s all we have time and space for today. Besides, there’s enough here to keep you busy for a long, long time!
