Larry Scott was the very first Mr. Olympia, and while his entire physique was excellent, it was his arms that had people shaking their heads in disbelief… [Read more…]
Skull Crushers
Q: The lead-off exercise for the triceps sweep workout [in the X-traordinary Arms e-book] is lying extensions, or skull crushers. You describe the best grip width and how to use an EZ-curl bar for more long-head involvement, but I don’t like dragging a bar over to a flat bench. Can I use dumbbells for lying extensions instead of a bar?
A: Magnetic resonance imaging shows that lying extensions on a flat bench with a bar (skull crushers) mostly stress the triceps’ long head, so we classify it as a sweep exercise in the X-traordinary Arms e-book. You would think using dumbbells would be the same—but that’s not the case. [Read more…]
Moment of Bodybuilding Zen 87: Lee Haney Flawless Mass
We’re not sure who took this photo of Lee Haney, but it’s from of one of his eight Mr. Olympia wins—a flawless double-biceps pose… [Read more…]
Moment of Bodybuilding Zen 76: Steve Reeves Double Biceps
This photo taken in the ’50s shows the classic lines of Steve Reeves that made him a perfect movie Hercules. The man had excellent genetics, and not just in the looks department. Check out at his wide V taper, small waist and long calves… [Read more…]
Moment of Bodybuilding Zen 72: Arnold’s “Dangling” Concentration Curls
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…]
Moment of Bodybuilding Zen 69: Arnold Gym Flex
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…]
Weird Exercise for Massive Tri’s
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…]
Moment of Bodybuilding Zen 38: Sergio Oliva’s Biceps
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…
[Read more…]
Huge Arms: Quick Hits for New Size
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?
A: For readers unfamiliar, let’s first outline the Direct/Indirect 4X Mass Workout split and how we use it… [Read more…]
Moment of Bodybuilding Zen 15: Arnold’s Sexy Arms
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…]
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