Lets blast those guns



  • Hey guys,

    Have been perusing your links on weight training with great interest and thought I would post this....I was sceptical at first but give it a go, it is an absolute KILLER if done correctly and if you sift through the usual bodybuilding bullshit it has some great advice. I don't have access to a chinup bar so instead I loaded up the bar bell and did a bicep curl. Let me tell you when you are lifting that slow you get some serious shakes if you have a lot of weight there. Give it a go and let me know how you "enjoy" it !!Â

    Arm Training
    Are you dissatisfied with the size of your arms? Gee, that narrows you down to just about every bodybuilder who ever lived!

    Well, of course you can only work with Ma Nature gave you. And the likelihood that you'll get those 20" guns that bodybuilders CLAIM (many falsely) to have isn't too great.

    However, there is good news! The following routine has NEVER failed to produce significant improvements in muscular size and strength. This special arm program is brief, efficient and productive. And...it takes only 5 minutes! Yup, you read right - 5 minutes. But if DONE RIGHT (and I must emphasize that part) these will be perhaps the most painful 5 minutes you've ever spent in the gym. Originally tested at the Nautilus Research Center in Lake Helen, Florida by that wild and wacky guy, Arthur Jones.

    Now, if you progress in your workouts as directed and get adequate rest, you will be rewarded with measurable increases in the circumference of your upper arms. Dr. Ellington Darden has said, "Most bodybuilders can expect to add 1/2 inch of muscle mass to their upper arms in a week and a full inch after a month". Yeah, I know - he drinks. But according to Matt Brzycki this actually does work. And his buddy, Tom Laputka (ex-NFLer) has used it as well with great success.

    Okay, no more wordy bastardese and on with the program!

    Oooh this is such a killer....sorry I just had to say that. You perform ONE (which is a number, so I can really say all HITers perform "a number of sets" HAH! We use that one when we sell work in consulting all the time....oops) set of four different exercises, two for the biceps and two triceps:

    One repetition Chin-up (30-60 seconds raising and 30-60 seconds lowering...yes you heard right, that's no typo), IMMEDIATELY followed by
    Biceps Curl (machine or free weight) + forced negatives Rest for one minute max.
    One repetition Dip (30-60 seconds raising and 30-60 seconds lowering, again no typo), IMMEDIATELY followed by
    Triceps Extension (machine or free weight) + forced negatives.
    One rep Chin-up: From a hanging, underhand position with arms straight, take as long as possible to get your chin over the bar. Try to move a fraction of an inch and hold, another fraction of an inch and hold, and so on. Remain in each position briefly (without lowering) and move up inch by inch until your chin is above the bar. Have your training partner (who has a watch, I hope) call out the time in seconds (5, 10, 15, 20, etc.) to you as the exercise progresses. Once you've reached the top position, lower yourself in exactly the same manner. Again, your training partner should call out your time in seconds. Begin this movement with 30 seconds up, and 30 seconds down. Add 5 seconds to the positive and negative phases every workout. When you can perform 60 seconds up and 60 seconds down, first, I'll be impressed, but most importantly, use a weight belt or hold a dumbbell between your legs to make the movement harder.

    Biceps Curl: If you do curls IMMEDIATELY after the one rep shin-up will reduce your level of strength in the curl by approx. 50%. So you should use about half the normal weight your would normally handle for whatever amount of reps (e.g., 8-12) you can handle. Perform as many reps as you can WITHOUT CHEATING! It's hell, but you've got to keep good form. Go to failure, and then, have your partner give you a forced rep. Then, have your partner help you do forced negatives, i.e., he/she lifts the weight for you, and you lower the weight in about 6-8 seconds. Continue this till you can't control the descent any longer.

    Okay, now I'll let you have a break and drink your Gatorade or whatever for about one minute's worth of rest.

    One-rep Dip: Do this the same way as the one-rep chin. Triceps Extension: Same way as Biceps Curl.

    I know one person who tried this routine, and they couldn't move their arms afterwards! It was a woman, BTW, and I'm telling you that to insult the guys' egos. I notice women seem to have better form then men, and also can go to failure just as easily as men.

    Do not continue to work your arms like this for more than one month. No way! If you do you'll definitely overtrain. I'd say even two weeks is plenty (which probably works out to 3 workouts for your HITers).

    Your training partner is also really important here. They've gotta watch your form and help you move from one exercise to the next FAST! Also make sure you write down what you did, so you know for the next workout.

    BTW, there has been only ONE man who did a 60/60 chin and dip the FIRST time he ever tried. And not only that, he did this as the END of his workout, after his arms were obviously tired. That man was Boyer Coe.



  • I've done an arm workout in the past that the next day I couldn't straighten my arms - I think this would end up the same eh!!

    Might have to give it a go at some stage, nice!



  • Holding it for 30 or so seconds each way is seriously tough. Its like the stopwatch stands still  :shocked:

    I suppose it is a similar philosophy to supersets when you do about half of what you normally lift straight after and your arms feel like they're about to explode over the room. 5 minutes it may be but BY GOD you work hard in those 5 minutes !



  • Sounds ace :nta If only I could actually do a chinup :shifty:



  • Do a bicep curl instead with the applicable weight, that'll sort ya ! 😁



  • Been doing a bit of reading about arms lately. I particularly like these combo sets which stimulate both testosterone release and Growth Hormone release

    Its about combining a heavy squat or deadlift (in a very heavy weight and low rep range) with a single-joint exercise for the biceps or triceps (in a higher-rep "pump" style fashion).

    Alternating sets (exercise 1a, rest 30-60 seconds, exercise 1b, rest 30-60 seconds, repeat for all sets)

    combo 1 -
    1a Barbell back squats -- heavy challenging weight - 5 sets of 3-4 reps/set
    1b Barbell or dumbbell curls (or any bicep single-joint exercise) -- 5 sets of 12-15 reps/set; going for "pump"

    combo 2 -
    1a Barbell deadlifts -- heavy challenging weight - 5 sets of 3-4 reps/set
    1b Triceps single-joint exercise (lying dumbbell extensions, cable pressdowns, etc) -- 5 sets of 12-15 reps/set; going for "pump"

    Do on alternating days of course. I rest for 30secs max working a sweat in the process.

    Try for something different



  • I'm going to rejoin the gym in a few weeks, aiming to lift up from a fittish 80 to 86+kg with less fat over 3 months. I'll definitely use these principles for all muscles/exercises when designing the workout. Thanks for the tips.

    I'll be Mon Tue Fri in the gym, mornings hard workout, night short workout. Rest Wed/Thur/Sunday. then Saturday hard cardio for 90 minutes continual stair climbing reps 2 steps at a time mixed with chin up bar knee lifts, squats and curls. I do this Saturday workout at the moment.

    Also intend to get a lot of legal nutritional supplements to help recovery.

    Bart, btw, excellent effort and commitment, good luck for the Nationals! xzxgood



  • Kea - I recomend geting a trainer - not someone who is there while doing your workout, but someone to measure your progress and get your dirt / nutrition sorted out, that's been the key for me and the Mrs - and thanks!



  • cheers Bartman, since the small-convenient gym doesn't have much in the way of support-I'll probably join bodybuilding.com for traing/diet advice. I've picked some knowledge and have a decent food plan worked out. Main thing for me will be getting enough sleep-I often get by on 2-3 hours so need to sort that out. Became a bit lazy in the last month so have already started recovering that fitenss first before the gym.



  • [quote name='Kea']cheers Bartman, since the small-convenient gym doesn't have much in the way of support-I'll probably join bodybuilding.com for traing/diet advice. I've picked some knowledge and have a decent food plan worked out. Main thing for me will be getting enough sleep-I often get by on 2-3 hours so need to sort that out. Became a bit lazy in the last month so have already started recovering that fitenss first before the gym.[/quote]

    Sleep is a tough one. The boy still gives me the odd interupted night when his teeth are hurting but I'll be sure to have a bit of a lie in on saturday and/or sunday and also have a good old doze on the couch on both of those days. Every site I visit encourages heaps of sleep but 10 hours a night is a bit tough !


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