112 MUSCLE & FITNESS August 2007

>> SPECIAL SECTION

ARM TRAINING

ROAD MAP

HUGETO

ARMSBY BILL GEIGER, MA, AND JIM STOPPANI, PHD

Arm workouts going nowhere? Green-lightrapid growth with M&F’s eight-week guideto sleeve-busting bi’s and tri’s

BICEPS

Race to the peak for mountainous biceps

p. 116

114 MUSCLE & FITNESS August 2007

FollowtheMap

with veins crisscrossing like a Southern California freewayinterchange — are the ultimate destination for every body-builder. But if your personal road to sleeve-busting bi’s and tri’shas been more like a long series of roadblocks, potholes anddetours than one of green lights and open highways, it’s time tomerge into the fast lane of muscle growth. Our eight-week roadmap provides the fastest route to increased arm size, strengthand muscular detail. And even though you’re a guy, we’ve pain-stakingly mapped out the directions so you get on the fast trackto growth instead of wasting your time driving in circles.

BIG, PUMPED ARMS—THE KIND THAT LOOK LIKE A ROAD ATLAS,

DESTINATION: BIG ARMS

The superhighway to thicker armsrequires a workout tune-up. First,instead of training arms just once overthe course of your split, now you’ll workthem twice. Training muscle groupsmore frequently stimulates genes in the muscle cells that instigate musclegrowth. More frequent workouts (to a

point) keeps those genes stimulatedlonger for better muscle growth.

On Saturday (see training split),you’ll hit your biceps and triceps in onesession with a variety of exercises andrep ranges. In this split, Saturday fol-lows a rest day. Whatever sequence youuse, make sure your main arm day isafter a rest day so you’re fresh and can

devote full energy to your training.This enables you to go heavier andachieve greater intensity.

On Monday, after your chest work-out, you’ll hit the triceps with a singlebread-and-butter move to finish themoff — after all, they’ve been gettingmore than their share of the workloadin heavy pressing moves. The same

Rope Hammer Curl/Cable CurlPerform following your back work-

out. (See exercise descriptions

p. 116)

Sets and reps vary from week to

week. See instructions at right.

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.

BICEPS ON BACK DAY SETS/REPS WEEKS 1-2

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

TRAINING SCHEDULE 1: BICEPS

THE BICEPS WORKOUTSelect one of the exercises listed under each group below and perform

for the sets and reps listed. Choose weights that cause you to reach muscle

failure by the target rep. Make changes by applying intensity principles and

exercise substitutions in your workout depending on which two-week

interval you’re training in. (See exercise descriptions p. 117–120)

Choose one exercise from each

group. Your training partner should

spot you with two extra forced reps

on your last two sets of each

exercise.

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

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

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.

MROLYMPIA.COM 115

TRICEPS

Follow these coordinates to meaty horseshoes

p. 122

ROAD MAP TO HUGE ARMS NUTRITION

You need fuel to reach your destination.

Fill up with this meal and supplement plan p. 130

SUGGESTEDTRAINING 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

Guide to the Road MapUSE THESE SIX FUNDAMENTALS TO NAVIGATE YOUR WAY TO HUGE ARMS

Do the rope hammer curl one arm

at a time, choosing a weight you can

lift for 15 reps. Do six sets per arm

without resting (one arm rests only

while the other performs its sets).

WEEKS 3-4

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.

WEEKS 5-6

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.

WEEKS 7-8

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:

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.

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.

ROPE HAMMER CURL>> Attach a rope handle to a low-pulley cable and grasp

the rope with a neutral (palms-in) grip, your arms

extended down in front of you. Standing with a shoulder-

width stance, curl the rope up, keeping your elbows at

your sides throughout — don’t allow them to come for-

ward as you raise the weight. Slowly lower the rope back

to the start position without letting the stack touch.

CABLE CURL>> Use an EZ-bar or a straight bar with a rotating sleeve.

Grasp the bar with an underhand grip, and keep your

elbows locked at your sides throughout the movement.

The cable keeps constant tension on the muscles

throughout the range of motion, which stimulates more

muscle fibers for greater overall growth.BIC

EP

S

>> Choose one of these moves as the only biceps

exercise you perform following your back workout.

A

A

B

B

116 MUSCLE & FITNESS

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goes for the biceps: On Tues-day, you’ll do a single exer-cise after back training toincrease the blood flow tothe bi’s and engorge them.

GPS TO ARM SIZE

You can overtrain yourarms if you do too muchwork for too long, so returnto your regular trainingsplit after eight weeks.Introducing change intoyour routine in this man-ner creates the opportunityfor improvement, but itdoesn’t continue indefi-nitely. Keep in mind thatyour ultimate arm size isalso related to your geneticpotential, although manyof us never reach it becausewe lack patience, persis-tence and the know-how toget there.

Since it’s nearly impos-sible to build bigger armswhen dieting down, youmust consume enough over-all calories and protein to notonly sustain you duringyour training sessions butguarantee muscle growth aswell. This means not miss-ing meals, following a smartsupplementation plan toensure you get the requiredmuscle-building nutrients,and paying attention to yourpre- and postworkout meals.In tandem with this trainingroutine, follow the “RoadMap to Huge Arms” dietand supplement programthat begins on page 130.

Ultimately, you’ll reachyour final destination of big-ger bi’s and tri’s faster if youfollow a map to get there.While there are no shortcutsfor hard work, at least youwon’t be spinning yourwheels following a randomor haphazard plan. And thatcan only mean a green lightfor growth!

ON BACK DAY

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.

STANDINGEZ-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

the range of motion.A B

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.

GROUP A

StrengthBuilders

MROLYMPIA.COM 117

A BMOVES

SIZE

118 MUSCLE & FITNESS Month 2005

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

doing one Group A and one

Group B exercise.)

SETS + REPS: For mass,

choose a medium-heavy

weight with which you can

perform no more than

eight reps on your first

two sets. Reduce the load

slightly on your third set

for two extra reps.

GROUP B

SizeBuilders

A

ALTERNATING SEATED DUMBBELL CURL>> Sit erect on a bench with your arms hanging straight down, a dumbbell in each hand

and your palms facing your body. Without leaning into the side that’s working, curl the

left dumbbell toward your shoulder. As you raise the weight, turn your palm up. Keep

your elbows at your sides. Reverse direction under control, turning your palm back

down on the negative portion of the rep. Once you return to the starting position, fol-

low the same procedure with the right arm, then alternate until you reach the targeted

number of reps with each arm.

A

ALTERNATING INCLINEDUMBBELL 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.

B

118 MUSCLE & FITNESS

MOVESREFINING

B

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

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

extension, keeping your elbows in line with the pulleys

as you raise and lower the weight.

A

A

B

GROUP C

RefiningMoves

120 MUSCLE & FITNESS August 2007

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

emphasizes the lateral head of the triceps.

>> Choose one of these moves as the only triceps

exercise you do following your chest workout.

A

A

B

ON CHEST DAY

122

Rope Pressdown/

One-Arm Reverse-Grip

Pressdown/

Overhead Cable Extension

Perform following your chest work-

out.

Sets and reps vary week to week.

See instructions at right.

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.

TRICEPS ON CHEST DAY SETS/REPS WEEKS 1-2

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

TRAINING SCHEDULE 2: TRICEPS

THE TRICEPS WORKOUTSelect one of the exercises listed under each group below and perform

for the sets and reps listed. Choose weights that cause you to reach muscle

failure by the target rep. Make changes by applying intensity principles and

exercise substitutions in your workout depending on which two-week

interval you’re training in. (See exercise descriptions p. 124–128)

Choose one exercise from each

group. Your training partner should

spot you with two extra forced reps

on your last two sets of each

exercise.

TR

IC

EP

S

ONE-ARMREVERSE-GRIPPRESSDOWN>> 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.

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

beside your head throughout. This exercise emphasizes

the triceps long head.

A B

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 3-4

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 5-6

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.

WEEKS 7-8

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:

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.

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.

MOVESSTRENGTH

PH

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N

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E

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

set to complete eight reps.

GROUP A

StrengthBuilders

AA

TRICEPS DIP>> Hold your body as vertical as possible to focus the

emphasis on your triceps. Keep your elbows close to

your sides as you lower your body until your upper

arms are about parallel to the floor. Press into the bars

to extend your arms and raise yourself back up to full

arm extension. You can also substitute the machine dip

for this move. If you can do more than six reps per set,

increase resistance with a weight belt.B

CLOSE-GRIPBENCH PRESS>> 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.

124 MUSCLE & FITNESS

B

MROLYMPIA.COM 125

MOVESSIZE

A

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R’S

N

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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.

OVERHEADDUMBBELLEXTENSION>> 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.

GROUP B

SizeBuilders

B

A

A B

126 MUSCLE & FITNESS August 2007

MOVESREFINING

PH

OTO

GR

AP

HE

R’S

N

AM

EP

HO

TO

GR

AP

HE

R’S

N

AM

E

Choose one of these two

exercises, which typically

are done with lighter

weights but can add detail

to your arms, helping you

finish off with a good pump.

Keep your form strict to

start, speeding up the move

a bit as you fatigue.

SETS + REPS: Choose a

weight with which you can

complete 10 reps for two

sets, then drop the weight

slightly and do a third set

for 12 reps.

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

A B

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

return to the start position.B

GROUP C

RefiningMoves

128 MUSCLE & FITNESS

A