It never took much to get Arnold to throw his arm up into a jaw-dropping flex—like this shot at the old Gold’s Gym in Venice, California. Incredible, unreal peak—no Photoshop necessary. [Read more…]
Q: I was browsing through old training articles on your site and noticed that you guys sometimes include dumbbell pullovers in your triceps routine. What’s up with that?!
A: While the dumbbell pullover is an excellent stretch-position move for the lats in Positions-of-Flexion mass training, it’s also one of the best exercises for the long head of the triceps. That’s the section that really fills out the back of the upper arm and gives it that eye-popping sweep when it’s down by your side or up flexing your peak. [Read more…]
Sergio Oliva’s monster mass, wasp waist, and incredible proportions are legendary—and his physique is still shocking, even by today’s over-drugged standards…
Q: I’m using the Direct/Indirect 4X Mass Workout [pages 30-32], so do I only do delts/arms once a week on Wednesday. My arms lag, and I think they need more. I’ve seen you recommend another arm workout on the weekends. I can’t do that, so I’m thinking about adding a biceps and triceps exercise to my Monday and Friday workouts, pushdowns after chest, and concentration curls after back. What do you think?
Even in his early bodybuilding days, Arnold knew how to impress the ladies. With arms like his, and that charisma, it didn’t take more than a flex and a smile. [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…]
Do you do every set the same way? You know, same rep tempo, same hand spacing same rest between sets?
Our motto is “change to gain” because it takes something unique to add more mass to your physique. Here’s a good example of making a change on each set. On seated biceps concentration curls…[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 on The Ultimate Power-Density Mass Workout [pages 25-28 of that e-program], and I look and feel much bigger already. Thank you! My problem is that on some of the last isolated exercises I lose touch with the muscle, like on concentration curls for biceps. Arms have always been a problem area for me. Should I do a second double-drop Density set for that exercise?
A: Interesting that you should mention concentration curls, as we’ve found that getting the best Density effect on the contracted-position exercise for many muscles, like biceps, works best with a cable move.
What? Aren’t free weights best because they have more negative resistance due to zero weight-stack drag? Well, free weights are usually best for the big midrange exercises that trigger the max-force mass-building component—like presses and rows…[Read more…]