By Pete Sisco - Developer of Static Contraction Training
Every guy wants bigger arms! There really is no bodypart
that says "big and powerful" as clearly
and obviously as a big pair of python arms. I get a ton of e-mail from guys wanting to maximize
their arm training. I've created optimized routines
for many but if you want a 'quick and dirty'
method that delivers high intensity overload and results
that you've never experienced before... here
it is.
The Big Hurdle
First I have to tell you the biggest hurdle most
people face when wanting to increase their workout
intensity and their progress in the gym. This first
step results from the fact... yes fact... that
over 90% of the regular trainees in your gym are overtraining.
And once your body is in an over trained condition
no routine can help you.
The first priority of your body is to fully recover.
Then, and only then, will it go to work creating new
muscle. So step one of my Add One Inch to your Arms
Workout is to take two weeks off all strength training!
I can hear the groans now. "But I "need"
to work out 3 times a week." No you don't.
More likely you've turned a love of the gym
into a too-frequent training schedule. Hey, if I liked
getting my hair cut it wouldn't help me to go
to a barber 3 times a week. Growth takes time. That's
a fact you need to face if you want to train rationally.
So if you lack the mental toughness to handle the
above hurdle, you might as well stop reading this.
This routine won't do anything for guys in an
over trained state. These are the guys who haven't
added any size to their arms in months. But they train
more than anyone else. See the connection? The exception,
of course, is for guys just starting out and for guys
who understand training frequency and have adjusted
their training days to compensate for their ever-increasing
intensity of workouts. Those wonderful people can
do this workout today.
The Workout
Years ago I conducted a study to measure the relative
intensity of all the common arm exercises. (And other
body part exercises, by the way.) This brief article
won't permit the space to explain all that was
measured and analyzed so I'm going to give you
the conclusions. These exercises will add the most
muscle to your biceps, triceps and forearms. Guaranteed.
Biceps
Seated Biceps Curl: Sit on a bench and rest a barbell
in your lap. Take a shoulder-width underhand grip
on the bar and curl it upward toward your chin. Use
a weight that is so heavy you can only perform eight
reps. This exercise allows you to use more weight
than you normally would because the seated position
limits the range of motion. Try to curl 150% of your
normal biceps curl weight. Perform one set of eight
reps, rest 30 seconds then increase the weight 10%
and perform as many reps as you can.
Triceps
Close-Grip Bench Press: Do yourself a big favor and
perform this exercise in a power rack or on a smith
machine. Limit the range of motion to the top third
of your range. By limiting the range of motion you
will be able to hoist a much heavier weight and it's
that big weight - not the range of motion - that triggers
new muscle growth. Grip the bar with your hands spaced
about six inches apart and contract your triceps to
lift the bar off the support and to full extension.
Use a weight that is so heavy you can only perform
eight reps. Again, with this restricted range you
should be able to use at least 50% more weight than
normal. Perform one set of eight reps, rest 30 seconds
then increase the weight 10% and perform as many reps
as you can.
Forearms
Forearms tend to be neglected in most workouts but
these two exercises are fabulous at generating an
awesome intensity of overload to these highly visible
and impressive muscles.
Seated Wrist Curls: These are performed from the
same position as the biceps exercise, above. With
an underhand grip on a barbell, rest your wrists on
your knees so your hands extend beyond your knees.
Allow the weight of the bar to force your wrist toward
the floor. Use your forearm muscles to power the weight
back up. Perform one set of eight reps, rest 30 seconds
then increase the weight 10% and perform as many reps
as you can.
Wrist Curls Behind the Back: These are performed
by holding a barbell behind your back with your palms
facing backward. It helps to have the bar on a rack
to start or to have a training partner place the bar
in your hands. The heavy bar will naturally hang down
and your wrists will be in a relaxed position. Use
your forearm muscles to power the weight up by bending
your wrists. You can use a lot more weight on this
exercise than you think you can. Go heavy. Don't
worry about getting a full range of motion. Perform
one set of eight reps, rest 30 seconds then increase
the weight 10% and perform as many reps as you can.
Each time you perform the four exercises in this
arm workout try to increase your weights by 15-25%.
Doing the same workout each time gets you nowhere.
It's all about making progress. Progress drives
new muscle growth.
Go Buy Some Bigger Shirts
Perform the above workout three times over the next
twelve days. Avoid any other arm training during this
time. You can also train your other muscle groups
and you can perform all the low intensity aerobics
you want during this time. But remember, if you started
this program in an overtrained condition you won't
see results.
Done the exact way described, this routine will add
new muscle strength and very significant size to even
the most developed arms.
