Training

Q: The following situation: I am a kickboxer and freestyle fighter and have to maintain a certain weight. I'm currently fighting in the light middleweight class, which goes up to 67 or 70 kilos depending on the sports organization. I like this weight class because I'm not disadvantaged by the size and reach of the fighters in higher weight classes. The question now is how I can manage to increase my strength without gaining mass. Every time I start a training program with weights, I build up a few pounds within a week. At the moment I weigh 68 kilos with a body fat percentage of only 6%! I don't like having to lose weight just before a fight as it reduces my stamina.

Increasing strength without increasing lean body mass is best achieved by using weights in the 1 to 5RM range and taking long rests between sets in the 3 to 5 minute range. This will ensure that hypertrophy only occurs in the higher threshold motor units responsible for power release.

Something you have unfortunately not mentioned is your height. It might be beneficial for you to build up a few pounds of muscle mass and move up a weight class. I know this goes against the instinct of all athletes who compete in a certain weight class. Why would you compete in a higher weight class? Well, some studies show that an increase in muscle cross-sectional area of just 17% can result in an 85% increase in strength. The only downside is a possible loss of endurance, but your cardiopulmonary system should adapt in no time.

Q: It seems clear that there is a correlation between an increase in body weight (whether fat or muscle) and maximum strength. I come to this conclusion from the powerlifting formula and the big difference in world records in different weight classes. I weigh 90 kilos with a body fat percentage of 12% and have finally managed to bench press 140 kilos. What consequences can I expect if I reduce my body fat percentage to 7% or my weight to around 85 kilos? Please keep in mind that I would rather jump off a bridge than not be able to bench press 3 plates.

As for the correlation between body weight and maximum strength, I highly doubt that an increase in body fat will increase your strength, unless your fat has contractile properties due to some weird genetic mutation. Conversely, it is possible to achieve a 7% body fat percentage and continue to bench press the same weight as long as you achieve this fat loss through nutritional manipulation and not by increasing your aerobic workload. There are many martial artists who do this regularly.

Q: A few years ago I read an article of yours about the critical "drop off" point. You said that when a muscle reaches a drop in performance (either in terms of reps or weight), the exercise in question should be terminated. My problem is that I usually reach this point after only 1 or 2 sets! For example, I performed incline bench presses with dumbbells on a Swiss Ball using 110 pounds for 4 reps at a 505 tempo. After 4 minutes rest, I could barely do 2 reps at the same tempo. On the third set, I lowered the weight to 100 pounds and completed 3 reps. On the fourth set, I lowered the weight to 90 pounds and did 3 reps. There was a 4 minute break between each set. The same thing happens regardless of what pace I use.

My question is whether I should continue to do several sets and accept such a reduction in weight or whether I should stop the exercise after just one or two sets.

As for your problem, you should keep in mind that the 7% rule is generally intended for training for maximum strength (85% of maximum weight or more). In classic bodybuilding training, I recommend a drop-off value of about 20%. Nevertheless, considering the long rest intervals, I am amazed that you have such a low ability to use the same weights again. The normal performance drop-off for most people is about 2% per set, but for you it is almost 10%. This indicates a very poor work capacity.

This could be related to two things:

• 1) A genetically determined poor work capacity. It could be that you need to perform more exercises with fewer sets. In other words, instead of doing 4 to 5 sets of 2 exercises, you should try to do 3 to 4 exercises with 2 sets each.
• 2) Inadequate diet. In your case, I would pay attention to nutrients as you may not be eating enough carbohydrates to ensure adequate glycogen storage.

I hope this helps.

Q: You've convinced me to take the pace of exercise seriously. I even bought a metronome, but I have a question. I usually perform all my sets to concentric muscle failure. However, the set tempo implies that I keep the same time under tension for all repetitions. Should I consider a repetition a failure if I can't do it fast enough while maintaining good form? Will I still make gains if I don't push myself hard to force those last slow and painful reps?

A: First, let me correct a couple things. A set tempo implies that you will achieve the same time under tension on all reps. That's definitely the goal, but realistically, the concentric portion of the last reps will always take a little longer. "Should I consider a repetition a failure if I can't do it fast enough while maintaining good form?" No, absolutely not. It doesn't matter how long it takes you to do the last repetition, as long as you do it as slowly or slower as the tempo demands. In other words, at a 402 tempo on the bench press, it would be a big mistake to let the weight bounce off your chest and lift your hips to get past the critical point of the movement, which would take less than a second.

However, if your plan is to perform 6 reps at a 402 tempo and you perform the sixth rep at a 405 tempo, this is perfectly fine.

Q: In a previous FAQ you mentioned one-arm shoulder raises. How do you perform this exercise - especially when using a heavy weight?

A: To maintain balance and proper posture, you should hold onto a bar such as one of the uprights of a power rack with your free hand. Make sure you hold the weight with a hammer grip so that you have a greater range of motion. You should also make sure to keep your sternum high so that your neck is in line with your body.

Q: What types of nutritional manipulations would you recommend for a powerlifter who wants to lose body fat without losing strength?

A: To go into a complete and comprehensive answer to this question is beyond the scope of this column, but here are three very simple, yet effective nutritional manipulations to lose body fat without losing strength:

• 1) Reduce your carbohydrate intake so that it makes up no more than 40% of your calorie intake (if your body fat percentage is quite high, this reduction may need to be even greater)
• 2) Take 2 to 5 grams of glutamine on an empty stomach before going to bed and in the morning after waking up to increase your natural growth hormone release
• 3) Increase your consumption of good fats such as pumpkin seed oil, linseed oil, fish oil, etc. This will help you control your insulin secretion.
• 4) Use a thermogenic supplement such as a good fat burner.

Q: Over the years I've built a pretty good body, but the owner of the gym I work out at says I have Bill Gates' trapezius development. How can I build muscle quickly in this area?

A: Your lack of trapezius development could be due to two things: a neural blockage or a poor training program. The neural blockage could be due to a subluxation in the area of C3 or C4 (the third and fourth cervical vertebrae) or in the area of the supporting nerves of the trapezius. This can be determined by an orthopaedist.

If you have no problems in this area, here is an excellent training program to build mass in your trapezius area:

• 1) Dumbbell shoulder raises seated*: 1 set of 6 to 8 reps using a 202 tempo.
• 2) Pause for 10 seconds
• 3) Standing barbell shoulder raise: 1 set of 10 to 12 repetitions using a 111 tempo (with a pause at the highest point of the movement)
• 4) Pause for 10 seconds
• 5) Hammer neck stretches**: 1 set of 12-15 repetitions using a 202 tempo
• 6) Pause for 2 minutes
• 7) Repeat points 1 to 6 twice more.

* Perform these with palms facing each other and make sure to maintain an upright position for this exercise and for shoulder raises with a barbell.

** Very few people realize that neck stretches will help you make your trapezius thicker. The truth is that when the shoulders are fixed in position, the clavicular region of the upper trapezius pulls the back of the head towards the shoulders. In other words, trapezius involvement is necessary to move the neck.

Q: I would like to try real growth hormones, but I have not been able to due to the cost and lack of availability. There are now a lot of ads for supplements that can supposedly increase growth hormone production. However, I am skeptical about this. Are there any supplements that will boost my body's growth hormone production enough to make a difference? Are these supplements worth the money?

There are indeed some highly hyped supplements out there that are indeed capable of increasing your growth hormone levels, but the dosages needed to really make an impact would be more expensive than the real stuff.

But don't despair, you can also increase your body's own growth hormone production by taking glutamine. The study by Welbourne (1995) showed that taking just 2 grams can increase circulating growth hormone levels. (The only subject for whom this did not work was an obese woman).

Glutamine can certainly do a lot for you in a short period of time. When I was studying for my biology exam twenty years ago, glutamine was just a non-essential amino acid. Today, glutamine is considered a conditionally essential amino acid and I believe that when used correctly, this amino acid can improve your anabolic drive via the following mechanisms:

• 1) Acceleration of muscle glycogen synthesis during the first two hours after an intense workout.
• 2) Regulation of protein synthesis
• 3) Improvement of immune function. In my opinion, there is a strong correlation between the health of the immune system and your ability to build muscle mass and strength.
• 4) A glycogen-sparing effect.

Glutamine levels are used by many special forces to control overtraining. The Canadian Army, for example, began measuring glutamine levels 20 years ago to detect overtraining in soldiers participating in Arctic maneuvers. The Australian elite units followed suit when they began to measure the physiological effects of jungle warfare training. To date, most of the research on the performance-enhancing effects of glutamine has been conducted with marathon runners, but I expect that research with strength athletes will soon follow.

Unfortunately, experts disagree on the proper use of glutamine. Dr. Eric Serano recommends very high doses, while Dr. Marcus Jones advises against high doses. For my part, I prefer an approach that is somewhere in the middle and generally use 4 to 6 grams per day.

Q: I am 16 years old and feel I have low testosterone levels. Is there any reason I shouldn't supplement with a testosterone booster formula? If so, are there other ways to increase testosterone levels and keep them high, such as lower intensity workouts?

Also, I would be interested to know if you would recommend serious (steroid-free) bodybuilding training for anyone under the age of 18?

A: I am not convinced that you should use prohormones such as androstenedione or similar. I have several reasons for this:

• 1) You are only 16 years old. It is possible that you are a late developer. So it could well be that your body will produce more testosterone in a few months.
• 2) Using prohormones can inhibit your body's production of testosterone and depending on your enzyme system, you could be converting a lot of these prohormones into estrogen. Unless you're working towards a sex change, I don't see the point in using products like DHEA or androstenedione.
• 3) It could be that you suffer from a zinc or manganese deficiency. Teenagers from countries like Iran and Iraq, whose soils are deficient in these very important minerals, are known for late onset puberty. You should therefore have your levels of these minerals checked by a doctor.

Of course, there is always the possibility that you already have high testosterone levels. It could also be that you have problems building muscle mass because your cortisol levels are too high. There are a number of things you can do to ensure a desirable testosterone to cortisol ratio. For one, you can regularly drink a post-workout shake that contains roughly 40 grams of protein, 200 grams of carbohydrates and perhaps a teaspoon or two of flaxseed oil.

You can also try supplementing with phosphatidylserine. The optimal dosage to reduce cortisol levels is between 300 and 800 mg.

You also asked if I would recommend serious, steroid-free bodybuilding for anyone under the age of 18. Of course I would. As long as you do the exercises correctly and your workouts don't exceed an hour, you should be able to build muscle mass quickly.

From: Charles Poliquin
Source: https://www.t-nation.com/training/question-of-strength-8 , https://www.t-nation.com/training/question-of-strength-9 , https://www.t-nation.com/training/question-of-strength-10

"Every day I hear someone say 'I'm too fat. I need to lose 10 kilos, but I can't do it. I never seem to improve.' I would hate myself if I had an attitude like that. I can lose 5 to 20 kilos quickly, easily and painlessly by simply focusing on it. By following these principles of strict discipline that bodybuilding has taught me, I can prepare myself for anything."

- Arnold Schwarzenegger
The Education of a Bodybuilder

Arnold Schwarzenegger did many things wrong. He did endless sets of leg extensions because he thought it would define his thighs. He believed that pull-ups would widen the chest and that chin-ups would widen the shoulder girdle by spreading the shoulder blades. He used upper body twists with a broomstick to narrow his waist. He even performed curls with deflections. Early in his career, his post-workout meal consisted of a whole chicken with a pint of beer. Oak would sometimes train for two hours in the morning and another two hours in the evening. And doesn't everyone know how unproductive such training is? Yep, Arnold didn't know what he was doing half the time, did he? With that backward mindset and those archaic training philosophies, it's no wonder he never built an impressive body.

Wait...wait. What the hell did I just say? Schwarzenegger undoubtedly had the best body of his time. If you look at the steroid bloated, unhealthy look of today's "champions", Arnold may very well have had the most impressive body in the history of bodybuilding! But what about all those "mistakes" he made in his training?

This reminds me of the day I was deadlifting in the gym. This little runt came out of his advanced step aerobics class and informed me (during my set) that I should put on a belt before I hurt myself. This prince of atrophy actually wanted to tell me how to exercise. I told him to get his spandex-wearing ass back to the juice bar. And then I thought of Arnold. All these experts love to talk about what he did wrong. In most cases, they're even right. But did those wrong views make any difference to the build of his 57 centimeter upper arms?

Sure, Arnold had the genetics of a Hercules. Yes, he also used steroids. And yes, he made the movie "Red Sonja". But despite all these things and despite all the misguided ideas about training, what Arnold did worked. Today, bodybuilders require dozens of double-blind studies, university-tested scientific analysis and magnetic resonance analysis before trying a new training program. Arnold did it quite simply. And if it wasn't painful enough, he did it another way until it was. Today's guys can't do squats because of their back problems. Arnold knew back in the seventies that those who look for excuses and cite studies are basically just afraid of hard work. One of my favorite pictures shows Arnold doing insanely heavy squats barefoot and without bandages or belts. Poor guy probably hasn't read all those scientific studies!

One of Arnold's favorite methods was to incorporate advanced training principles into his workouts. In his classic "Encyclopedia of Modern Bodybuilding" he describes several methods for increasing training intensity. Many of these strategies, which were designed to shock your muscles into new growth, have been forgotten and ignored by modern exercisers. Maybe these modern guys have read so much about the science of training that they see these techniques as old fashioned and maybe even dangerous...or maybe they're just a bunch of wimpy little girls!

Don't think about it. Just revive some of these training gems and incorporate a few into your next training session.

The 1-10 system

Use this Austrian torture method with barbell curls and bench presses. Load the bar with a weight with which you can perform a maximum repetition. Perform one repetition of curls or presses and then immediately remove enough weight to perform two repetitions. Immediately reduce the weight so that you can do three repetitions. Continue doing this until you have completed a final set of 10 repetitions. That's a total of 55 repetitions. And now look for your left testicle. It will have rolled out of the leg of your shorts halfway through this set.

I Go, You Go

Another 'crafty' way to perform curls that requires a SZ bar and a training partner. Perform a set of curls and pass the bar to your training partner. They will try to exceed your number of repetitions. He then hands the bar back to you and the process continues until you are both performing single repetitions. The bar never touches the floor during the entire set.

The platoon system

This classic is also known as "21s" or "21-ers". When we talk about Arnold, we're talking about biceps, which is why we'll use curls as an example for once more. Perform a series of partial repetitions at the bottom of the range of motion, basically moving the weight up just enough to keep your forearms parallel to the floor. Perform 7 repetitions. Then, without pausing, perform seven more repetitions using only the upper half of the range of motion. Then perform seven repetitions over the full range of motion - again without resting. Don't notice the blood coming out of your ears. Arnold, of course, performed 10 repetitions in each of the three ranges - the old show-off!

Forced negative repetitions

Safety fanatics will wince at this technique. Most of today's exercisers know the importance of eccentric or negative training. Arnie instinctively knew this too, but he took it a step further. Next time you perform curls, bench presses or shoulder presses, have your training partner apply extra pressure to the bar during the negative phase of the movement. Fight the weight throughout the entire downward movement. When you fatigue, the original weight itself will already provide enough resistance, so in a sense you are performing a descending set. Since negative repetitions are the main cause of muscle soreness, forced negative repetitions in the bench press will give you pleasure for days after the workout.

Running the Rack

This is something like the 1-10 method with dumbbells. Arnold used this technique for dumbbell presses. He started with 45 kilos and pressed them until muscle failure. He then switched to 40 kilo dumbbells without a break and trained again until muscle failure. He continued this with all gradations of dumbbells. You can also go in the opposite direction and perform fewer repetitions using heavier weights and then work your way back down.

Rest/pause

Perform a given exercise to muscle failure, pause for a few seconds and then force one or two more repetitions. Pause again for a few seconds to recover and then perform another repetition. Do not put the weight down during the entire set. Arnold also used this technique for pull-ups. He let go of the bar, took a few deep breaths and then continued.

The "flushing" method

Remember when Schwarzenegger told Johnny Carson "having a pump is like having sex - I feel like I've been cumming all day"? Well, neither do I. Hell, I was only 9 years old at the time. However, I was told that this happened. One way to achieve an orgasmic pump involves using a light weight and holding that weight at different points in the movement. For example, Arnold used this technique in the side lift by lifting the weight only about 10 centimeters away from his thighs and holding it there for 10 seconds. You'll know you're doing it right when the build-up of lactic acid makes the pain almost unbearable. A similar method is to pause at several points in the movement during the eccentric phase of pull-ups. By the end of the movement, you'll be shaking like a Parkinson's patient after a roller coaster ride.

The Arnold-style "One Day Arm Cure"

"This was the first time I realized that pain can become pleasure. We benefited from the pain and broke through the pain barrier. We saw this pain as something positive because we were growing. It was a fantastic feeling to grow through pain. The whole idea of pain became a fun trip."

Arnold talks about the results of his training sessions at the weekend near Munich. He and a few training partners loaded up a car with weights and drove into the forest to train. They limited themselves to one exercise, such as squats, and did them all day long. Arnold once trained squats for three hours and performed 55 sets during this period.

Soon these trips to the countryside became a regular habit. He started taking girls with him to cook for him. They trained outdoors, swam naked in the lakes, had sex and then trained some more (you might be wondering what you've done with your life...).

The next weekend, they trained bench press or rowing all day long. The idea was to surprise the body and shock it into new growth. In Arnold's mind, if ten sets of bench presses are good, twenty sets are even better. (Pssst! Hey you! Yeah you, sitting in front of the computer with a copy of "Heavy Duty II" on the shelf. Don't even say it! Is this workout scientific? No. Logical? Not a bit. Has it helped build the most admirable body in the history of bodybuilding? Yes.)

Double split training

"We slept in the trenches under the tanks until we were woken up at six in the morning. But I had another idea - my buddy and I got up at five, opened the tool compartment of the tank where we kept our barbells and trained for an hour before the others woke up. After we finished the day's maneuvers, we trained for another hour. Finding time for your training sessions is simply a matter of motivation and imagination."

So much for the old, worn-out excuse of not having time for training. Arnold came up with the idea of double split training while he was doing his military service in the Austrian army and later attributed much of his success to this system. Today, almost without exception, experts are of the opinion that you should only train for one hour or less per day. At the height of his success, Arnold trained three hours a day, twice a day! Sure, he had godlike genetics and the steroids helped too, but maybe - and only maybe - it was his hunger for growth that set him apart.

A traditional double split program looks something like this:

Morning and evening:

• Day 1: Back and chest
• Day 2: Quadriceps, hamstrings and calves
• Day 3: shoulders and arms

The following modifications are also possible:

• Train the same muscle group in the morning and afternoon
• Train heavy (4 to 6 repetitions until muscle failure) in one training session and light (12 to 15 repetitions) in the other
• Limit the duration of each training session to 40 minutes and train for 2 weeks with a double split program, followed by a week of "traditional training"
• There should be no less than 4 hours and no more than 6 hours between training sessions in a day
• Have a good post-workout shake after each training session

Arnold might have scoffed at short 40 minute workouts, but such a split will probably work better for exercisers with the genetics of a mere mortal and things like a job and the like.

Arnold's ideas on reps and sets

"I lived by my training program. I always wrote my programs down. I knew that once I put a program down on paper, the last thing I wanted to do was let myself down. I knew I had to look in the mirror every day and I knew I couldn't look in the mirror and say to myself, 'You know what? You're a fucking loser. You're not managing to do the kind of sets and exercises you've written down.' I didn't want to get into a situation like that." Although Arnold changed his program regularly, his basic set and repetition scheme consisted of five sets for nearly every exercise, with sets consisting of 15, 10, 8, 6 and 6 repetitions. In other words, the first set served as a warm-up set, while he increased the weight on each subsequent set, decreasing the number of repetitions.

Schwarzenegger believed that five sets were necessary to stimulate all available muscle fibers. But he also used three sets of what he called "power training" - a heavy powerlifting-style workout. For abs, he used sets of 100 repetitions, but before competitions he performed marathon training sessions of Roman chair sit-ups and mega sets consisting of ten different exercises totaling 500 repetitions with no rest. Arnold believed that abdominal training would reduce abdominal fat. We now know that it was probably his diet and the aerobic effect of his training that were responsible for this fat loss.

Priority training and staggered sets

"The resistance you physically fight against in the weight room and the resistance you struggle with in your daily life will build a strong character. Character can be strengthened just like your muscles. The more you struggle with resistance and the more obstacles you overcome, the stronger your character will become." Arnold began his bodybuilding career with weak calves. He ignored this for a while - he even had himself photographed standing in knee-deep water. But he soon tackled this weak point in his typical "all or nothing" way: he cut off the lower part of the legs of his training pants so that everyone could see his weak points. He then concentrated on correcting this weak point.

To achieve this, he used the priority principle, which states that you should train your weak points first during your training sessions (Ian King goes even further and says that you should train your weak points at the beginning of the week). Arnold also used staggered sets. Basically, he performed a set of calf raises after every other exercise he trained. In this way, he performed about 10 sets of calf raises and then only had to perform five more at the end of his training session.

Sets of several exercises

Instead of doing five sets of a particular exercise for one muscle group, do one set of each exercise you know for that muscle group. Don't worry, this is not a mega set or triple set, you will rest between exercises for that muscle group. For example, you could do a set of barbell curls, a set of incline bench curls, a set of Scott curls, a set of cable curls and finish with a set of concentration curls.

The basic idea is to use slightly different angles to train every possible muscle fiber of the biceps. You can also use this technique to prevent stagnation and boredom. Arnold has said that this type of training is not masochistic - it is simply a means to an end.

Final words

You may have noticed that some of these methods sound very familiar. It seems like every modern "expert" has reinvented these techniques and given them their own scientific-sounding names. Of course, most of these techniques can't be traced back to Arnold either, even though he was the first to popularize them. For more on these techniques, see Arnold's "Encyclopedia of Modern Bodybuilding," chapter four.

And listen to Arnold:

"Never be satisfied with your progression, learn to love a challenge, and most importantly, stay hungry." Now enjoy your chicken and beer.

By Chris Shugart
Source: https://www.t-nation.com/training/resurrecting-the-oak-1, https://www.t-nation.com/training/resurrecting-the-oak-2

I think it was Bertil Fox who once mentioned that his upper arms had a circumference of 16 inches (40.6 cm) when he was 16 years old, 17 inches (43.2 cm) when he was 17 years old and 18 inches (45.7 cm) when he was 18 years old. From then on, I can't remember how his growth continued, but I can still remember my growth.

Using Bertil's accomplishments as goals, I was able to duplicate his successes until I too had an arm circumference of 18 inches at age 18 before finally reaching a plateau.

I was somewhat surprised by this plateau.

Up until that point, all I had to do was keep increasing the weight on curls and use progressive resistance. I had worked my way up to 35 kilo dumbbell curls, 85 kilo barbell curls and dips between two benches with seven 20 kilo discs stacked on my lap until my gains finally came to a halt. So how do you turn a well-developed arm into the arm of a real freak? In a strange fit of "luck", my elbows became inflamed due to my continued attempts to increase my training weights. This forced me to train with lighter weights and think about the muscles I wanted to train.

It worked and I eventually reached 19 inches (48.2 cm).

The highest I felt at the time was 20 inches (50.8 cm) of upper arms. I eventually made it, but it took a few more years of using lighter weights and better form, being more creative in my approach. I'm happy to say that my arms eventually reached 21 inches (53.3 cm), which reflects where I am today. Even though I don't train my biceps as often these days, as they are slightly ahead of my triceps in their development, I want to show you some of the things that have helped me take my biceps from 18 to 21 inches. Based on the feedback I've received, I suspect many of you have reached a plateau in your arm development, so I hope the following ideas will be as productive for you as they have been for me.

Key concepts

Arm training is all about the following:

1. Train biceps and triceps together - maximize the pump
2. The exercise sequence
3. Controlled eccentric repetitions and powerful contractions
4. Short rests between sets

Here are the reasons why each of these points is important:

Train biceps and triceps together

There's just something special about getting the maximum pump your arms are capable of. You won't find a better way to achieve this than by training biceps and triceps together.

• You can alternate a set for the biceps with a set for the triceps. For example, perform a set of curls followed by a set of tricep presses. Use this type of exercise rotation throughout your training session.
• You can alternate exercises for the muscle groups, e.g. you can do 4 sets of seated dumbbell curls followed by 4 sets of dips on a bench, etc.
• You can also do a straight line workout where you do all your bicep training first and then all your tricep training.

I prefer to use a combination of the above, but if I had to choose a favorite variation, it would be alternating one set for biceps and one set for triceps.

Exercise sequence - biceps

Train your brachialis first

Pay respect to the brachialis - the forgotten muscle! Make this often overlooked muscle, located between the biceps and triceps, a priority! I refer to this muscle as the "Lee Priest" muscle because his brachialis was so prominent.

One of the things you learn about bodybuilding is that a lot of it is about creating an illusion. Training your brachialis is a great way to help build a massive arm, as the brachialis, when well developed, will push your biceps and triceps further apart, making your arm appear wider.

There are a number of different exercises you can use to train your brachialis.

1. Cross body hammer curls (my favorite) (https://www.youtube.com/watch?v=aXO16owbFSE)
2. Regular hammer curls (a close second)
3. SZ curls or barbell curls with reverse grip (very good)
4. Hammer curls with a cable grip on the cable pulley (use sparingly)

I want you to start your workouts with one of the above exercises - preferably one of the first two.

Here's another key point: grip the dumbbell as tightly as possible throughout the repetition. I got this tip for arm development from Jim Seitzer back when he was assisting Mike Francois. Jim told me that this is crucial to avoiding a rut in arm training, but as with so many training tips of this nature, he couldn't explain why.

Train your lower biceps second

Imagine someone like Vince Taylor who has full lower biceps that extend to his elbow and I can guarantee you that person's arms look monstrous. I'm not saying that you can isolate the lower biceps from the rest of the biceps during curls. However, I am saying that there are exercises that, if performed correctly, will definitely pump blood to that area and work that area much harder.

Scott curls, for example, have always been one of the favorite exercises of the greatest bodybuilders of all time like Larry Scott, the king of full, long biceps.

Here are some options:

1. Scott curls with dumbbell, barbell or SZ bar
2. Any form of hammer curl where you fully extend the arm at the lowest point of the movement
3. Machine curls with the arms resting on a pad (different angles are possible)

I don't like to start my workouts with these exercises as these are exercises that are designed to be performed with a pumped up arm.

A big part of my program design is sequencing the exercises in a way that allows you to stay healthy so that you can train with weights long term. I don't think it's safe to start with a heavy variation of scott curls (especially with a barbell or SZ bar) if your biceps aren't already at least halfway pumped up. I've seen a few people tear their biceps because they did these exercises at the beginning of their bicep training. It was not a pretty sight. These exercises tie in well with the variations of hammer curls I listed above, as these exercises also engage the lower biceps when using a full range of motion. It simply makes sense to start with hammer curls to focus on the brachialis and warm up the lower biceps before pushing them to the max with the following exercise.

Train basic exercises such as barbell and dumbbell curls last

Basic exercises such as heavy barbell curls are like heavy bench presses for the chest: they are best performed when the muscle is pumped full of blood and less prone to strains and muscle tears. The target muscle will most likely give up first in this sequence - not ligaments or tendons.

Now that your arms are fully pumped from top to bottom, it's time to unleash the power of the basic exercises on them. To make this even harder, you should perform these exercises with 3-second negative repetitions.

Use as heavy weights as you like as long as the form of the exercise execution is flawless.

Exercise sequence - triceps

Train your triceps first with a variation of the cable tricep press.
Trainees often complain that lying tricep presses aka skullcrushers and other exercises of this type ruin their elbows. I know this because it has happened to me too. That's why you should always start your tricep training with a variation of the cable tricep press - tricep presses with a rope grip are best - and pump blood into this area.

By warming up and pumping blood to your triceps and elbows, you should be able to perform exercises such as lying tricep presses later in your training session without the accompanying pain that is so common.

Continue your training with a variation of dips

You can also do these as your first exercise, although I prefer to have some blood in my triceps before I bombard my triceps with different variations of dips. I like to use heavy weights with these exercises, so for safety and injury prevention reasons it's probably a good idea to perform these exercises as the second exercise in the program.

Finish your tricep workout with stretching exercises

Up to this point, all of your exercises have been about contracting hard and moving heavy weights. Now that your arms are shaky, it's time to move on to the knockout. At this point, exercises such as lying tricep presses are ideal. Apart from keeping the joints healthy, it's good to finish the workout with an exercise that stretches the target muscles.

There are many different variations of tricep exercises with a stretch that you could have in your arsenal:

1. Lying tricep presses / Skullcrushers with a SZ bar on the incline bench
2. L-extensions (https://www.youtube.com/watch?v=UnjCmuXwTiQ)

Controlled eccentric repetitions and powerful contractions

If you've read my previous articles, you'll know that I'm a big fan of three-second negative reps. Let's take a look at how you can incorporate these techniques into your bicep training.

Use three-second negative reps for biceps

Three-second negative reps work better for certain exercises than others, depending on the muscle group. For biceps, they work for almost every exercise. Here are some general guidelines for using this technique in your bicep workout. Don't overdo them! As you know, the eccentric part of the movement is the part during which much of the muscle damage occurs. Combine this with the fact that the biceps are a small muscle group and you have a perfect recipe for overtraining if you use this technique on all sets. I therefore recommend using the three second negative reps on only one exercise (3 to 4 sets) or only one set per exercise (still only 3 to 4 sets). My personal favorite is to use this technique on a basic exercise like barbell or dumbbell curls at the end of the workout when I already have a strong bicep pump. You won't be able to use as much weight as usual in this case, but you'll feel this exercise like never before.

Use heavy negative repetitions on the dips machine for triceps

I love performing this exercise variation. It's a great, safe way to overload your triceps with heavy weights.

Use deliberate, powerful contractions

For some muscle groups and exercises, I like constant tension, rest-pause, etc. When it comes to biceps and triceps, I think a lot of the work done should involve a powerful, deliberate contraction at the end of each repetition. Try to use this technique more at the beginning and middle of your biceps workout and at the beginning of your triceps workout. The hard contraction will pump blood into the muscles and further enhance the effect of the three second negative repetitions or the heavy negative repetitions that will follow later.

Intuitively, I believe this technique works better with repetition ranges of 6 to 8 rather than say 12 to 15 repetitions. This is similar to performing concentration curls with a really light dumbbell - you can feel a contraction, but not a "hard" contraction. It's also important that you don't sacrifice the correct form of the exercise for heavier weights.

For the biceps, incline bench concentration curls (https://www.youtube.com/watch?v=3Y7wWx8xGAw) are a good exercise in which you can consciously contract your biceps to the maximum at the highest point of the movement. For triceps, all variations of the tricep press on the cable pulley work extremely well when it comes to strong, powerful contractions.

Short rest intervals

I really don't see the value in taking long breaks between sets for small muscle groups. If you're completely knackered after 8 reps of barbell curls and threaten to pass out, then your fitness is just a joke. If you do some research, you'll find many studies showing increased hypertrophy from short rest intervals.

Here are some of the benefits of short rest intervals:

• Increased intensity: shorter rest intervals are an easy way to increase training intensity.
• Increased blood flow: Shorter rest intervals will help you achieve a stronger pump.

I know this is a controversial topic as many believe that the pump is overrated. I disagree with this. Over the years I have achieved the best arm training results when I have also achieved the best pump. I'm sure that proper nutrition, pre and intra-workout supplementation and other factors also play a very big role, but I'm convinced that short rest intervals in arm training will pump up your arms tremendously if you use good form and a controllable weight.

How long should these intervals be? Here are a few things you should try:

1. 10 second pauses. Use these occasionally in your arm workouts. For example, perform 4 sets of 8 reps of SZ curls with a 10 second rest between sets. It won't take much weight to completely destroy your biceps. This technique is best for shocking your muscles.
2. 30 second rests. This is the pause interval I usually use during competition preparation. 30 seconds is enough time to recover for your next set, but it's not so long that you lose focus. If you alternate between biceps and triceps exercises, the timing should work itself out. Simply switch back and forth between the exercises and perform your sets.
3. 45 second rests. This is the standard time I use between sets for the arms during the off-season. I see no reason to use longer rests in any arm workout.

Note: I don't sit down and stop my rest times and neither should you after you've done a few workouts and gotten used to a tighter pace. It's called autoregulation - and it works.

Training volume

The volume for biceps and triceps is lower than for larger muscle groups such as legs and back. With these intensity techniques, a higher number of sets is simply not necessary. As with all muscle groups, I would gradually increase the volume for the arms, train at this volume for six weeks or so and then reduce the volume again. The intensity doesn't change, but the difference in volume provides a built-in periodization.

My 12 week program for arms looks like this:

• Phase 1: - Weeks 1-3: Use a medium volume approach. The total number of sets ranges from 6 to 8 for biceps and 8 to 10 for triceps. Concentrate on two or maybe three exercises.
• Phase 2 - Week 4-9: Use a high volume approach. Now we start to increase the volume each week. Your body will adapt to the intensity with which you challenge it, so over the course of six weeks, we'll throw it off balance by increasing the total volume and total tonnage. The total number of sets will typically range from 9 to 12 for biceps and 12 to 16 for triceps, with more high-intensity sets added each week. Typically we use three to four exercises. You will work very hard for 6 weeks during this phase.
• Phase 3 - Weeks 10-12: Use a low to moderate volume approach. Sets will range from 4 to 6 sets for biceps and triceps. The overall volume is now lower in terms of the number of sets, but the sets you perform will be the hardest sets you have ever performed in your life. We generally use two exercises during this phase.
• Unload phase - 2 weeks: As with any hard program, there is an unloading phase that will benefit you in the long run by alleviating the cumulative neural fatigue that accompanies high-intensity training. Everyone is different. I've had people who have scheduled a de-loading phase after just 6 weeks, while others have trained at an insane intensity for over 30 weeks and still made steady progress. In general, I would recommend two weeks of light training after 12 brutal weeks.

Example training sessions

Let's take a look at two example workouts.
Here is a typical arm workout from Phase I of my program.
This phase consists of 8 sets for biceps and 10 sets for triceps. Pause for 30 seconds between sets for all exercises.

• Cross body hammer curls: 3 sets of 10 repetitions. First perform 2-3 warm-up sets of 10 repetitions. Perform 3 work sets of 10 repetitions and remember to consciously tense your muscles hard with each repetition. Grip the dumbbells with a firm and hard grip. Lower the weight completely on the downward movement to warm up your lower biceps.
• Scott curls with a SZ bar: 3 sets of 8 repetitions. Again, I want you to consciously tighten your muscles hard at the highest point of the movement. Lower the weight down to 90% but don't fully extend your arms as this is the perfect recipe for injury.
• Barbell curls or SZ curls with 3 second negative reps: 2 sets of 8 reps. The key is to lower the weight with a 3 second cadence. Try to use the heaviest weight you can move with perfect form.
• Tricep press on cable pulley with a rope handle: 4 sets of 12 reps. Consciously contract your muscles hard for 1 second at the lowest point of the movement. Keep your elbows close to your body to achieve a better stretch.
• Dips on a bench: 3 sets until muscle failure. Use extra weights on your lap for each repetition. The goal is to reach the point of muscle failure after 8 to 12 repetitions. You don't need to hyperextend your elbows or consciously tighten your triceps - focus more on maintaining a constant tension as you move up and down with the heavy weight.
• Tricep presses on the incline bench with a SZ bar: 3 sets of 15 repetitions. Try to lower the weight a little further behind your head with each set. Pause for a second in the stretched position. You won't need much weight for this - trust me.

Here is a typical arm training session from Phase II of my program

This workout consists of 12 sets for the biceps and 16 sets for the triceps. I would consider this high volume for small muscles like biceps and triceps. Rest 45 seconds between sets for all exercises unless otherwise stated.

• Reverse curls with a SZ bar: 5 sets of 10 reps. After a few warm-up sets, I want you to train hard. Use only 10 seconds rest between sets. So do 10 reps, put the weight down, count to 10 and repeat. Do 5 sets. This might sting a little. Your brachioradialis and brachialis will be crying.
• Cable tricep press with a rope grip: 5 sets of 10 reps. After a few warm-up sets, you'll do the same here. I want you to rest only 10 seconds between sets. You may have trouble using the same weight for all sets, so it's okay to reduce the weight slightly as the sets progress.
• Scott curls on the machine: 3 sets of 12 reps. I want you to do these with heavy weights. Choose a weight heavy enough that you can only do 6 reps with that weight and then have your training partner help you with the last 6 reps. For the first 6 repetitions, consciously tense your muscles hard at the highest point of the movement and simply move the weight during the last 6 repetitions. Your fatigued brachialis and brachioradialis won't really be heavily involved in this exercise, so your biceps will take the brunt of the load.
• Dips on the machine: I love this exercise. First perform 3 heavy sets of 8 reps. Use 3 second negative reps and perform the concentric reps powerfully. Perform heavy negative repetitions on the fourth and final set. Use a weight that allows you to do just 6 reps. This machine is probably my favorite exercise for using negative reps. Perform a total of 4 sets.
• Incline bench concentration curls: 2 sets of 8 reps. Tense your muscles at the highest point of the movement with everything you have to give. Your arms will be pumped full of blood, so you should stretch them for a good 20 to 30 seconds per bicep at this point
• L-extensions: 4 sets of 15 reps for each arm.
• Dumbbell curls seated with 3 second negative reps: 2 sets of 8 reps. This will finish off your biceps.
• Close bench press with a SZ bar: 4 sets of 8 reps. Slowly lower the weight more towards your chin than your chest. This is kind of a modified version of a Westside basic exercise, the JM Press. You won't be able to use a ton of weight but the isolation and stress your triceps receive will do the trick.

Bonus!

Want to try something that looks weird but gives your biceps a run for their money? Try Bamboo Bar Curls (https://www.youtube.com/watch?v=LHgIYQP_c88) I don't know how to put into words how well this exercise works. You won't feel anything in your elbows and when you move the weight up you'll feel a nasty contraction.

Armed and dangerous

Those who have already followed my previous programs will probably notice a trend - namely intensity, volume manipulation, perfect form and creativity. While it's true that the basics are the basics for a good reason (i.e. they work), there comes a time in every bodybuilder's training career when the basics just don't deliver results at the same rate they once did. When this happens, you have a choice: you can either keep doing what you've been doing and expect new and better results, or you can change things up and move to the right side of the adaptation curve.

The decision is yours and you now have all the tools you need to make the most of that decision.

By John Meadows
Source: https://www.t-nation.com/training/mountain-dog-arms