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
The superhighway to thicker arms
requires a workout tune-up. First,
instead of training arms just once over
the course of your split, now you’ll 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),
you’ll hit your biceps and triceps in one
session with a variety of exercises and
rep ranges. In this split, Saturday fol-
lows a rest day. Whatever sequence you
use, make sure your main arm day is
after a rest day so you’re fresh and can
devote full energy to your training.
This enables you to go heavier and
achieve greater intensity.
On Monday, after your chest work-
out, you’ll hit the triceps with a single
bread-and-butter move to finish them
off — after all, they’ve been getting
more than their share of the workload
in heavy pressing moves. The same

TRAINING SCHEDULE 1: BICEPS

BICEPS ON BACK DAY
Rope Hammer Curl/Cable Curl
Perform following your back work-
out. (See exercise descriptions
p. 116)
SETS/REPS
Sets and reps vary from week to
week. See instructions at right.
WEEKS 1-2
Do 10–12 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 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
Follow these coordinates to meaty horseshoes
p. 122
Guide to the Road Map
USE THESE SIX FUNDAMENTALS TO NAVIGATE YOUR WAY TO HUGE ARMS
1 >> Perform a single biceps move
following your back workout for
eight weeks, but alter the style of exe-
cution 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 stimu-
lated in new ways.
3 >> On dedicated arm days, choose
one exercise from each group pro-
vided. 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 (6–8) 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 8–10 reps.
5 >> The third move is a refining or
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).
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).
ROAD MAP TO HUGE ARMS NUTRITION
You need fuel to reach your destination.
Fill up with this meal and supplement plan p. 130
detail exercise (Group C). You usually
don’t go very heavy with these exer-
cises, so it’s best to do them at the
end of your workout. Use even less
weight for slightly higher (10–12) reps.
6 >> For the first two weeks, apply
an advanced training principle (see
below for biceps and page 122 for tri-
ceps). During Weeks 1–2, 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 3–4,
do a drop set on your last set of each
exercise. In Weeks 5–6, make some
WEEKS 5-6
Choose a weight you can lift for
10–12 reps on the rope hammer
curl. When you reach failure, imme-
diately 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 super-
set 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 1–2 for Groups A and C, but
switch to the alternate Group B
exercise. Also make these changes:
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.
adjustments to how you do each exer-
cise, 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 7–8 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.
SUGGESTED
TRAINING SPLIT
Monday: Chest,
triceps (single exercise), abs
Tuesday: Back,
biceps (single exercise)
Wednesday: Legs, calves
Thursday: Shoulders,
traps, abs
Friday: Rest
Saturday: Biceps, triceps,
calves
Sunday: Rest
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 three sets of the same moves you
did in Weeks 1–2 for Groups A and B;
change the Group C move. Do 2–3
partial reps after reaching muscle
failure at the target rep of the last
two sets of each exercise.
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

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.

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

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
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 10–12
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.
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).
Use the same moves you did in
Weeks 1–2 for Groups A and C, but
switch to the alternate Group B
exercise. Also make these changes:
Do three sets of the same moves from
Weeks 1–2 for Groups A and B. Change
Group C move. Perform 2–3 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 (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