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We’ve discussed Arnold’s biceps peak and his full-range workout—standing curls, incline curls, concentration curls—a few times in this newsletter.
While most bodybuilders did concentration curls seated with their arm braced against the inside of their thigh, Arnold preferred a standing version… [Read more…]
Even fully clothed, Arnold could throw his arm up into a flex and make jaws drop. What a peak! And it was no accident… [Read more…]
Q: I was going through some old IRON MAN magazines to give to my nephew, and saw Jonathan on the cover of the March ‘09 issue. Unbelievable biceps! I couldn’t find an article on his arm training in that issue, though. What arm workout did he use to build those incredible peaked bi’s?
A: Full, peaked biceps are only possible if you have the genetic propensity to build thick, high bi’s. That’s not to say you can’t do it; you’ll never know till you try—and full-range training will bring out your full muscular potential… [Read more…]
Q: I have learned an incredible amount from your X Arms e-book. My question has to do with emphasizing the biceps heads. You suggest total focus on one head at each workout. Instead, I want to use two sets in each position of flexion, with each set focusing on a different head. For example, for the first exercise (midrange), I’ll do one set of close-grip preacher curls for the outer biceps heads; then follow with one set of wide-grip dumbbell curls for the inner heads. I’ll do that for the stretch-position exercise and the contracted position exercise, using the specific movements in your e-book, one set for each head in each position. I plan to use that biceps routine every arm workout. I’ll use the same two-sets-for-each-position idea for triceps too. What do you think?
A: Let’s see, two sets in each of the three positions of flexion, one set for inner-head emphasis, the second for outer-head emphasis. Interesting. That’s a different strategy from what we outline in X-traordinary Arms, which is to focus on one head of the biceps at one workout, then focus on the other head at the next to build awesome arms. [Read more…]
One of the most motivating pics we ever saw when it comes to arms is Arnold’s biceps shot on the cover of his best-selling book Education of a Bodybuilder. Holy sky-high bi’s! It doesn’t look real—but it is (no PhotoShop back then).
[Read more…]Q: I’m a big believer in your Positions-of-Flexion workouts. I have gotten more growth with that [3-exercise approach] than with anything I’ve tried. One exercise I often have a problem with is incline curls [the stretch move for biceps]. Is there a substitute?
A: Thanks for the POF props. A lot of trainees find the simplified 3-way full-range approach a logical way to more size and muscle fullness. It’s an efficient method for picking exercises to train a muscle completely with just a few exercises. You get muscle synergy, stretch overload, continuous tension/occlusion, and anabolic hormone release as well as full-range fiber activation…
[Read more…]Q: I have X-traordinary Arms and really appreciate the “in-for-out, out-for-in” rule. My question
A: Yes, switching the order of the exercises in Positions-of-Flexion protocol can positively affect a target-muscle’s development. Biceps is a perfect example.
[Read more…]Q: My gym always seems to be crowded—and people “camp out” on equipment. It’s hard to work in because I’m using the 4X method and rest only 30 seconds between sets (I love the Positions-of-Flexion version). Should I just lengthen my rest times to work in on a piece of equipment?
A: If you can’t beat ’em, join ’em. In other words, you can “camp out” on equipment too—sometimes you can do your entire POF 4X bodypart routine in one spot. For example…
[Read more…]Q: I keep reading that the shape of your biceps is genetic and you can’t change it, but in the X-traordinary Arms e-book that came in my Anabolic After 40 package (which I love, by the way!) you say you can change the shape of your biceps. I’ve even seen respected scientists say that changing the shape of a muscle can’t be done. How do you respond?
A: What those scientists are referring to is the length of a muscle. For example, if you have a short biceps, with a gap between the lower part of the muscle and the elbow joint when it’s flexed, you can’t fill in that gap. You’ve simply been born with a high biceps insertion point (like a high calf muscle). To fill in the gap would require muscle reattachment surgery, which we obviously don’t recommend.
[Read more…]Q: I’m following the arm-specialization programs in your X-traordinary Arms e-book (I ordered the Anabolic After-40 package to get it free!). I like starting my biceps workout with cable curls, as you suggest, because I can add X Reps at the end of the last set. Many of the pro bodybuilders say free weights are better for growth, so I’m worried I’m not getting the most size stimulation. Are free-weight barbell or dumbbell curls better?
A: Not necessarily. The only problem with cable curls is weight-stack drag, which makes the negative, or lowering, stroke slightly easier; however, you get much better continuous tension with a cable curl as opposed to barbell or dumbbell curls. That’s very important for max-growth stimulation. There’s also another BIG benefit… [Read more…]
