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Avoid Adaption with Alternative Exercises

Q: Alternating arm routines at every workout is working great for me! My guns are looking large and in charge! I’m using [the arm-specialization routines] in the 3D HIT program [as outlined in the X-traordinary Arms e-book], and I notice that on many non-arm exercises you have an alternate listed as well. Like on delts for the stretch-position exercise, you have one-arm cable laterals or incline one-arm laterals. Since alternating arm exercises is working so well, can I alternate all the exercises that have substitutes listed?

A: That was a perfect question to go with the first one—and based on our discussion of adaptation, absolutely. Shake things up! In fact, we do that often for many muscle groups. Doing something a little different can be a killer get-bigger trigger! One of our favorites is what you list—alternating one-arm cable laterals with incline one-arm laterals at every other delt workout. It’s a great way to get some variety into your routine and hit the muscle with a slightly different stimulus—cable vs. dumbbell—in the stretch position. [Read more…]

Arm Specialization for Size Creation

Q: I want to specialize on my arms now [while I’m training at home] so they look much more impressive. I’m hoping to really shock people the first time I wear a tank outside. My question is, using your arm-specialization programs [listed in X-traordinary Arms], is it okay to mix up the exercises. What I mean by that is do a biceps-peak exercise for midrange, then the stretch move followed by a contracted-position biceps exercise for width. I like the idea of training for width and peak/sweep at every workout rather than emphasizing one over the other at alternating workouts.

A: We always applaud experimentation. We believe it’s necessary for anyone interested in gaining the most muscle possible as quickly as possible. Your idea has merit because no matter what arm exercise you choose, you’ll affect all heads of the muscle to some degree. In other words, you can’t work the inner biceps head while the outer head takes a nap or vice versa; however, you can stress one over the other, as we explain in X-traordinary Arms. [Read more…]

Dumbbells or Bar for Triceps?

Q: The leadoff 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 loading up and dragging a bar over to my flat bench. Can I just use dumbbells for lying extensions instead of a bar?

A: Magnetic resonance imaging shows that lying extensions on a flat bench with a bar mostly stress the triceps’ long head, so we classify it as a sweep exercise in the X Arms e-book. You would think using dumbbells would be the same—but that’s not the case. [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…]

Curls for the Girls: Size Matters!

Q: I’ve been dating someone for about six months, so my training has been off and on. My arms shrink the fastest, but I’m starting to wonder if muscles even matter. I’ve been at this smaller size since I met her, and she says she’d rather I not work out and spend more time with her. Should I just train every so often to maintain what little size I have left? Any insight?

A: Not to sound like sexist pigs, but sometimes (most of the time) women don’t say what they mean—or maybe they just say what they think is nicer for your to hear. When it comes to girls and muscles, Steve has a story that’s similar to yours—but with a surprising end that may help you with your dilemma… [Read more…]

Grow Gargantuan Guns!

Q: Your Power-Density Mass Workout 2.0 [with Super TORQ] is the most riveting bodybuilding e-book I’ve read lately. I tried Super TORQ, and my pump was off the charts, with a lot of new soreness. I’m hoping it will add mass to my lagging arms, which brings me to my question: The workout split in that e-book, and 4X as well, has arm training only once a week (Wednesday). Can I add an arm day on Saturday? I don’t mind training five days a week if my arms grow.

A: You could try that. It would mean your arms get hit directly on Wednesday and Saturday, with indirect work from chest and back on Monday and Friday (like Week 1 below but with an added arm day on Saturday). [Read more…]

Moment of Bodybuilding Zen 27: Arnold’s Secret

In our Zen 3 newsletter, we talked about Arnold’s biceps peak and his full-range workout (POF: standing curls, incline curls, concentration curls).

But Arnold’s secret to eye-popping bi’s: He trained his brachialis muscles directly. Those lengthy muscles snake under the biceps and connect down on the forearm. When the brachialis are beefed up underneath, they push the biceps higher when flexed—sky-high peaks. [Read more…]