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					ARM TRAINING
       >> SPECIAL SECTION




ROAD MAP
HUGE
TO



 112    MUSCLE & FITNESS   August 2007
Arm workouts going nowhere? Green-light
rapid growth with M&F’s eight-week guide




ARMS
to sleeve-busting bi’s and tri’s




              BY BILL GEIGER, MA, AND JIM STOPPANI, PHD
         FollowtheMap                                                        BICEPS
                                                                             Race to the peak for mountainous biceps
                                                                             p. 116




BIG, PUMPED ARMS—
THE KIND THAT LOOK LIKE A ROAD ATLAS,
with veins crisscrossing like a Southern California freeway
interchange — are the ultimate destination for every body-
builder. But if your personal road to sleeve-busting bi’s and tri’s
has been more like a long series of roadblocks, potholes and
detours than one of green lights and open highways, it’s time to
merge into the fast lane of muscle growth. Our eight-week road
map provides the fastest route to increased arm size, strength
and muscular detail. And even though you’re a guy, we’ve pain-
stakingly mapped out the directions so you get on the fast track
to growth instead of wasting your time driving in circles.

DESTINATION: BIG ARMS                       point) keeps those genes stimulated         devote full energy to your training.
The superhighway to thicker arms            longer for better muscle growth.            This enables you to go heavier and
requires a workout tune-up. First,            On Saturday (see training split),         achieve greater intensity.
instead of training arms just once over     you’ll hit your biceps and triceps in one     On Monday, after your chest work-
the course of your split, now you’ll work   session with a variety of exercises and     out, you’ll hit the triceps with a single
them twice. Training muscle groups          rep ranges. In this split, Saturday fol-    bread-and-butter move to finish them
more frequently stimulates genes in         lows a rest day. Whatever sequence you      off — after all, they’ve been getting
the muscle cells that instigate muscle      use, make sure your main arm day is         more than their share of the workload
growth. More frequent workouts (to a        after a rest day so you’re fresh and can    in heavy pressing moves. The same

TRAINING SCHEDULE 1: BICEPS
BICEPS ON BACK DAY                          SETS/REPS                                   WEEKS 1-2
Rope Hammer Curl/Cable Curl                 Sets and reps vary from week to             Do 10–12 reps of the rope hammer
Perform following your back work-           week. See instructions at right.            curl, taking only a 30-second break
out. (See exercise descriptions                                                         after your set, then drop the weight
p. 116)                                                                                 by one plate and repeat. Continue
                                                                                        this process, doing as many reps as
                                                                                        you can for 6–8 sets total.




THE BICEPS WORKOUT                                                                      Choose one exercise from each
Select one of the exercises listed under each group below and perform                   group. Your training partner should
for the sets and reps listed. Choose weights that cause you to reach muscle             spot you with two extra forced reps
failure by the target rep. Make changes by applying intensity principles and            on your last two sets of each
exercise substitutions in your workout depending on which two-week                      exercise.
interval you’re training in. (See exercise descriptions p. 117–120)

Group A: Strength Builders                   3/6, 6, 8
Standing EZ-Bar Curl OR
Standing Barbell Curl


Group B: Size Builders                       3/8, 8, 10
Alternating Seated Dumbbell Curl OR
Alternating Incline Dumbbell Curl

Group C: Refining Moves                      3/10, 10, 12
Preacher Curl OR
Two-Arm High-Cable Curl


114    MUSCLE & FITNESS     August 2007
TRICEPS                                                         ROAD MAP TO HUGE ARMS NUTRITION
Follow these coordinates to meaty horseshoes                    You need fuel to reach your destination.
p. 122                                                          Fill up with this meal and supplement plan p. 130




Guide to the Road Map                                                                 adjustments to how you do each exer-
                                                                                      cise, such as changing the rep speed,
                                                                                      grip or whether you do them with one
USE THESE SIX FUNDAMENTALS TO NAVIGATE YOUR WAY TO HUGE ARMS
                                                                                      or both arms — but for just those two
1 >> Perform a single biceps move          detail exercise (Group C). You usually     weeks. Finally, during Weeks 7–8 of
following your back workout for            don’t go very heavy with these exer-       the program, perform partial reps —
eight weeks, but alter the style of exe-   cises, so it’s best to do them at the      working the muscle over a small part
cution every two weeks and employ          end of your workout. Use even less         of the range of motion after you reach
a different high-intensity technique.      weight for slightly higher (10–12) reps.   muscle failure — for the last two sets
2 >> Perform a single triceps move         6 >> For the first two weeks, apply        of each exercise.
after you train chest. The execution       an advanced training principle (see
of this exercise will also change every    below for biceps and page 122 for tri-      SUGGESTED
two weeks to keep your arms stimu-         ceps). During Weeks 1–2, apply forced       TRAINING SPLIT
lated in new ways.                         reps to the last two sets of all three
3 >> On dedicated arm days, choose         exercises with the help of a training       Monday: Chest,
one exercise from each group pro-          partner. For example, on your first
                                                                                       triceps (single exercise), abs
vided. For example, the first exercise     exercise, perform six reps on your          Tuesday: Back,
for strength-building (Group A) is one     own for set No. 2, then do two more         biceps (single exercise)
you can do with a lot of weight. Go        forced reps. On your third set, do
                                                                                       Wednesday: Legs, calves
heavy and train for strength on this       eight reps on your own, then get two
move for low (6–8) reps.                   more forced reps. Do the same for           Thursday: Shoulders,
4 >> The second exercise is for            the final two sets of the other two         traps, abs
building mass (Group B). To focus          exercises, using a weight that allows       Friday: Rest
more on hypertrophy (muscle                you to reach muscle failure by the
growth), choose a relatively lighter       target rep listed. During Weeks 3–4,        Saturday: Biceps, triceps,
weight that you can lift for 8–10 reps.    do a drop set on your last set of each
                                                                                       calves
5 >> The third move is a refining or       exercise. In Weeks 5–6, make some           Sunday: Rest




WEEKS 3-4                                  WEEKS 5-6                                  WEEKS 7-8
Do the rope hammer curl one arm            Choose a weight you can lift for           Choose a weight you can lift for
at a time, choosing a weight you can       10–12 reps on the rope hammer              15 reps on the rope hammer curl.
lift for 15 reps. Do six sets per arm      curl. When you reach failure, imme-        Add one plate on each successive
without resting (one arm rests only        diately change handles to do a set of      set and perform as many reps as
while the other performs its sets).        cable curls with the same weight for       you can to failure. Rest two minutes
                                           as many reps as possible. Rest for         between sets. Do six sets total.
                                           two minutes, then repeat the super-
                                           set four more times. On the last set,
                                           drop the weight 20%–30% to do a
                                           drop set on both moves.


Do the alternate Group A move for          Use the same moves you did in              Do three sets of the same moves you
the same sets and reps. Keep the           Weeks 1–2 for Groups A and C, but          did in Weeks 1–2 for Groups A and B;
same Group B and C moves. Do a             switch to the alternate Group B            change the Group C move. Do 2–3
drop set on the last set of each           exercise. Also make these changes:         partial reps after reaching muscle
exercise (drop the weight 20%–30%                                                     failure at the target rep of the last
after you reach muscle failure).                                                      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 simultane-
                                           ously. When that becomes difficult,
                                           alternate arms for 2–3 reps more.


                                           Group C: Do these exercises unilat-
                                           erally, using one arm at a time.



                                                                                                    MROLYMPIA.COM     115
                             BICEPS
goes for the biceps: On Tues-      ON BACK DAY
day, you’ll do a single exer-      >> Choose one of these moves as the only biceps
cise after back training to        exercise you perform following your back workout.
increase the blood flow to
the bi’s 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 man-
ner creates the opportunity
for improvement, but it
doesn’t continue indefi-
nitely. Keep in mind that
your ultimate arm size is
also related to your genetic                               A                             B
potential, although many
of us never reach it because
                                   ROPE HAMMER CURL
we lack patience, persis-          >> Attach a rope handle to a low-pulley cable and grasp
tence and the know-how to          the rope with a neutral (palms-in) grip, your arms
get there.                         extended down in front of you. Standing with a shoulder-
   Since it’s nearly impos-        width stance, curl the rope up, keeping your elbows at
sible to build bigger arms         your sides throughout — don’t allow them to come for-
when dieting down, you             ward as you raise the weight. Slowly lower the rope back
must consume enough over-          to the start position without letting the stack touch.
all calories and protein to not
only sustain you during
your training sessions but
guarantee muscle growth as
well. This means not miss-
ing meals, following a smart




                                                                                                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 ,
supplementation plan to
ensure you get the required
muscle-building nutrients,
and paying attention to your

                                                                                                ( 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
pre- and postworkout meals.
In tandem with this training
routine, follow the “Road
Map to Huge Arms” diet
and supplement program
that begins on page 130.
   Ultimately, you’ll reach
your final destination of big-
ger bi’s and tri’s faster if you     A                             B
follow a map to get there.
While there are no shortcuts
for hard work, at least you
                                   CABLE CURL
                                   >> Use an EZ-bar or a straight bar with a rotating sleeve.
won’t be spinning your             Grasp the bar with an underhand grip, and keep your
wheels following a random          elbows locked at your sides throughout the movement.
or haphazard plan. And that        The cable keeps constant tension on the muscles
can only mean a green light        throughout the range of motion, which stimulates more
for growth!                        muscle fibers for greater overall growth.


116    MUSCLE & FITNESS
GROUP A

Strength
Builders
Choose one of these two exercises, which are con-
sidered basic moves that allow you to use heavy weight.
Keep your form strict to start; don’t use body english to
take over the workload.
SETS + REPS: After your warm-up, focus on building
strength by going heavy on your first two sets (choose
a weight with which you can complete only six reps),
dropping it only slightly on your third set so you can
complete eight reps.


STANDING
EZ-BAR CURL
>> This version is a little
more comfortable on the
wrists than the straight-
bar version, and your grip
is between neutral and
supinated. This increases
the stress on the long
(outer) head of the biceps,
which is responsible for
the peak when you flex
your biceps. With your
hands shoulder-width
apart, stand erect with
your chest out and shoul-
ders back. Use only your
biceps to raise the weight.
Keep your elbows locked
by your sides throughout      A                             B
the range of motion.



                                                                    STANDING
                                                                    BARBELL CURL
                                                                    >> With your hands com-
                                                                    pletely supinated (palms
                                                                    up), you hit both biceps
                                                                    heads — short (inner) and
                                                                    long. Space your hands
                                                                    shoulder-width apart,
                                                                    keeping your elbows tucked
                                                                    by your sides. Contract
                                                                    your bi’s to bring the bar to
                                                                    about shoulder level,
                                                                    squeeze hard at the top
                                                                    and lower under control.




                        A                                       B                        SIZE
                                                                                      MOVES

                                                                         MROLYMPIA.COM      117
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: Begin-
ners should stop after
                                                     A                                                           B
doing one Group A and one
Group B exercise.)
SETS + REPS: For mass,        ALTERNATING SEATED DUMBBELL CURL
choose a medium-heavy         >> Sit erect on a bench with your arms hanging straight down, a dumbbell in each hand
weight with which you can     and your palms facing your body. Without leaning into the side that’s working, curl the
perform no more than          left dumbbell toward your shoulder. As you raise the weight, turn your palm up. Keep
eight reps on your first      your elbows at your sides. Reverse direction under control, turning your palm back
two sets. Reduce the load     down on the negative portion of the rep. Once you return to the starting position, fol-
slightly on your third set    low the same procedure with the right arm, then alternate until you reach the targeted
for two extra reps.           number of reps with each arm.



ALTERNATING INCLINE                                                                                              B
DUMBBELL CURL
>> This version puts the long head of the biceps on
stretch, enabling it to contract more strongly. Keep
your elbows behind the plane of your body — don’t pull
them forward in an effort to lift the weights higher.
Complete similar to the flat-bench version, supinating
your wrists as you curl the weights up.




                                                                                                         REFINING
                                                                                                         MOVES

                         A


118   MUSCLE & FITNESS   Month 2005
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 mon-
ster 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 com-
plete 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
                                                                                                               A
of the front-of-body arm position. Using a machine,
straight or EZ-bar, grasp the bar with an underhand
grip, extending your arms at the bottom with a slight
bend in your elbows. Keeping your upper arms in place,
contract your bi’s to raise the weight to a point where
your lower arms are perpendicular to the floor.
Squeeze your biceps for a count of two, then reverse
direction. Doing this exercise on a machine lets you
maintain constant tension, which enables you to achieve
a more intense contraction at the top.




 B




                                                                                                               B

                                                            TWO-ARM HIGH-CABLE CURL
                                                            >> Like the preacher curl, this exercise emphasizes the
                                                            short head of the biceps. Stand erect midway between
                                                            two high cables with D-handles attached, your shoul-
                                                            ders and arms in line with the pulleys. With your upper
                                                            arms elevated to shoulder level and stabilized, grasp
                                                            the handles with a palms-up grip and curl your hands
                                                            toward your head, squeezing your bi’s hard at the top
                                                            as if doing a double-biceps pose. Release to full arm
 A                                                          extension, keeping your elbows in line with the pulleys
                                                            as you raise and lower the weight.


120   MUSCLE & FITNESS    August 2007
TRAINING SCHEDULE 2: TRICEPS
TRICEPS ON CHEST DAY                   SETS/REPS                               WEEKS 1-2
Rope Pressdown/                        Sets and reps vary week to week.        Do 10–12 reps of the rope press-
One-Arm Reverse-Grip                   See instructions at right.              down, rest 30 seconds, then drop
                                                                               the weight by one plate and repeat.
 Pressdown/
                                                                               Continue this process, doing as
Overhead Cable Extension                                                       many reps as you can for 6–8 sets
Perform following your chest work-                                             total.
out.




THE TRICEPS WORKOUT                                                            Choose one exercise from each
Select one of the exercises listed under each group below and perform          group. Your training partner should
for the sets and reps listed. Choose weights that cause you to reach muscle    spot you with two extra forced reps
failure by the target rep. Make changes by applying intensity principles and   on your last two sets of each
exercise substitutions in your workout depending on which two-week             exercise.
interval you’re training in. (See exercise descriptions p. 124–128)

Group A: Strength Builders              3/6, 6, 8
Triceps Dip OR
Close-Grip Bench Press

Group B: Size Builders                  3/8, 8, 10
Overhead Dumbbell Extension OR
Lying Triceps Extension


Group C: Refining Moves                 3/10, 10, 12
Cable Kickback OR
Pressdown
          TRICEPS




                              ON CHEST DAY
                             >> Choose one of these moves as the only triceps
                             exercise you do following your chest workout.




                                A                            B

                             ROPE PRESSDOWN
                             >> Hold a rope (attached to a high-pulley cable) with
                             a neutral grip and your elbows locked at your sides.
                             Press straight down to full arm extension, squeezing
                             your triceps in the bottom position. This movement            A
                             emphasizes the lateral head of the triceps.


122
WEEKS 3-4                                WEEKS 5-6                                WEEKS 7-8
Attach a D-handle and do one-arm         Choose a weight you can lift for 10–12   Choose a weight you can lift for
reverse-grip pressdowns with a           reps on overhead cable extensions.       15 reps of rope pressdowns. Add
weight you can lift for 15 reps. Do      When you reach failure, immediately      one plate to each successive set and
six sets per arm without resting         move the rope handle to the upper        perform as many reps as you can to
(one arm rests only while the other      cable for a set of rope pressdowns,      failure. Rest two minutes between
performs its sets).                      doing as many reps as possible. Rest     sets. Do six sets total.
                                         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.


Do the alternate Group A move for        Use the same moves you did in            Do three sets of the same moves from
the same sets and reps. Keep the same    Weeks 1–2 for Groups A and C, but        Weeks 1–2 for Groups A and B. Change
Group B and C moves. Do a drop set       switch to the alternate Group B          Group C move. Perform 2–3 partial
on the last set of each exercise (drop   exercise. Also make these changes:       reps after you reach muscle failure
the weight 20%–30% after you reach                                                at the target rep of the last two sets
muscle failure).                                                                  of each exercise.

                                         Group A: Do two sets quickly and two
                                         sets slowly (3–5 seconds each on
                                         the up and down) — four sets total.


                                         Group B: Instead of doing the move
                                         with both arms simultaneously, do
                                         one arm at a time using a dumbbell.


                                         Group C: Do these exercises with an
                                         underhand grip.




                              ONE-ARM
                              REVERSE-GRIP
                              PRESSDOWN
                              >> Attach a D-handle to
                              a high-pulley cable and
                              use an underhand grip,
                              keeping your elbow
                              locked by your side. Pull
                              the handle down to full
                              arm extension, squeeze,
                              then return to the start
                              with your forearm
                              roughly parallel to the
                              floor. Do each arm sepa-
                              rately. This movement
                              emphasizes the medial
                              head of the triceps.                                    A                            B

                                                             OVERHEAD CABLE EXTENSION
                                                             >> Attach a rope to a low-pulley cable and stand erect,
                                                             positioning your upper arms directly beside your head
                                                             and grasping the rope behind your head. Press to full
                                                             arm extension, keeping your upper arms in position
                        B                                    beside your head throughout. This exercise emphasizes
                                                             the triceps long head.
                                                                                                       STRENGTH
                                                                                                        MOVES
GROUP A

Strength
Builders
Choose one of these two
exercises, with which you
can lift the most weight.
Keep your form strict to
start, ensuring that the
target muscles are maxi-
mally 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
                                                    A
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,    B
increase resistance with a weight belt.



CLOSE-GRIP
BENCH PRESS                                                 B
>> Another compound
move for triceps, the
shoulder-width grip puts
more stress on the tri’s
than when you work
chest with a normal grip.
Placing your hands any
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 exten-
sion.
                                                                PHOTOGRAPHER’S NAME




124    MUSCLE & FITNESS
                   A




           SIZE
         MOVES

MROLYMPIA.COM     125
GROUP B                                                                                                            A


Size
Builders
Choose one of these two exercises, which are good
choices for building triceps mass. Both moves raise
your arms away from your body, stretching the triceps
long head, meaning it can contract more strongly than
when your arms are fixed by your sides. (Note: Begin-
ners should stop after doing one Group A and one
Group B exercise.)
SETS + REPS: For mass, choose a medium-heavy
weight with which you can perform no more than eight
reps on your first two sets. Reduce the load slightly on
your third set to get two extra reps.


OVERHEAD                                              B
DUMBBELL
EXTENSION
>> Sit erect against a low-
back bench, cupping the
upper-inner edge of a
dumbbell with your arms
extended overhead. Allow
your elbows to bend so
the weight descends
behind your head, con-
trolling the negative so the
weight doesn’t hit your
head. Press back up to full
arm extension.



                                                           LYING TRICEPS EXTENSION
                                                           >> Lie faceup on a flat bench with your back flat and
                                                           your feet planted firmly on the floor. Holding an EZ-bar
                                                           with a narrow grip, push it to arm’s length; this is the
                                                           start position. Keeping your upper arms rigid, bend
                                                           your elbows and slowly let the bar move toward your
                                                           forehead. Stop just short of the bar touching your head.
                                                           Press with your triceps to move the bar back up to the
                                                           start position.
                                                                                                                       PHOTOGRAPHER’S NAME




                                                                                                        REFINING
 A                                                          B                                           MOVES


126    MUSCLE & FITNESS    August 2007
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
                               A
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 exer-
cise sans handle). Raise your upper arm to parallel to
your torso and keep it pressed into your side. Holding
your upper arm in place, kick your lower arm straight
back to full extension. Don’t drop your elbow as you                             B
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 tri’s hard at the bot-
                                                         tom, then slowly reverse
                                                         direction until your fore-
                                                         arms are about parallel to
                                                         the floor. M&F
                                                                                       PHOTOGRAPHER’S NAME




 A                              B


128   MUSCLE & FITNESS