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Hitting Arms Heavy Style

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Biceps and TricepsMy Arm Experiment

Most people don't “waste” a day on arm training, but I have different goals and objectives, so I have one day each week dedicated to my arms. The reasoning is really quite simple: no matter how hard I hit my arms they don't grow easily. I figured out in my last preparation cycle that my arms need encouragement to grow. As a result, I have come up with a program along with my trainer, Ken Turchek, that has helped add some size and definition to both my biceps and my triceps.

The plan is quite simple. I train my biceps on my back day and use lighter weights and higher repetitions for my biceps on that day. This is aimed at getting a pump. This pump workout for biceps actually happens 2 times a week because I do a back trainig aimed at thickness and another aimed at width. My triceps are trained with my chest and that also occurs twice a week. I use the pump workout for the triceps as well. Finally, I include a dedicated arm day where I train my biceps and triceps together. I use the heaviest weight I can move with proper form and keep the repetitions low.

The results of this type of training program have been amazing. While it originally was contrary to what I believed about training (the volume was way too high for my liking) I have to admit that my stubborn arms are now growing. I actually get compliments on my arms, something I never got before.

How You Can Grow Your Arms

If your arms are responsive like most people, you can probably get decent growth by just splitting your biceps and triceps up into different workouts combined with other body parts. You can then slam them as you wish.

However, if your arms are stubborn like mine you will need to understand the principles behind what I am doing so that you can apply them properly.

Pump Day

The pump days are for a very specific reason — get the blood flowing into the arms and force them to “puff up” and tear muscle fibers. Make sure that on pump days you get a great squeeze. Pay special attention to the biceps squeeze because most people do it completely wrong. It is about rotating your pinky towards your face so that your thumb pushes out and away from your body as you reach the top of the motion when using dumbbells. When using  a barbell simply imagine tearing the bar apart at the top of the motion. Both things will give your biceps a great pump. For the triceps, when using dumbbells rotate the thumbs in towards your body at the end of the motion. As with biceps, when using a barbell or other bar attachment, imagine tearing the bar apart. That's going to give your triceps a great squeeze.

Heavy Day

Heavy day is included to force the muscles to grow. Your biceps and triceps will be expecting the pump style workout, but you will trick them into growing with the heavier weights. You will feel the results of this training in two ways: (1) soreness deep in the muscles; and (2) increased size that lasts for at least 24 hours because of the massive amount of blood that flows into the muscles.

Conclusion

I always tell you that bodybuilding is an Experiment of One and this is no different. You have to determine what makes your muscles respond. If you want impressive arms you are going to have to do whatever it takes to get there. I have prepared the following video that just explains how I felt after my heavy biceps and triceps training session. Enjoy!

Heavy Arm Day Aftermath – The Video

[pro-player width='560′ height='315′ type='video']http://www.youtube.com/watch?v=3eZuf8ngsY8[/pro-player]

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Operation Get Swole Training Log: March 28, 2013

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Operation Get Swole started as a short term project, but now it will be morphing into something much bigger as 2013 progresses. I will continue to make my attempt at Getting Swole by April 21, 2013, but after that I am going to pack on serious muscle for the final 8 months of 2013. I am looking for big results. I will not be driven by any particular contest goal until I feel I am ready to compete at a high level. I have wanted this for ages and with all the changes in my life this past year, I am going for it.

I trained biceps and triceps. That may seem odd, but I have a method to my madness. I need to bring up my arms. My coach, Ken Turchek, and I discussed the need to possibly train my arms more frequently and with varying intensity. Thus, we are training them 3 times a week with two days being pump days and one day being heavy weights. The heavy day is a combined biceps and triceps training session.

Exercise Weight/Repetitions
BB Curls 90 x 8
90 x 8
90 x 8
DB Curls 45 x 8
45 x 7
45 x 6
Hammer Curls 55 x 7
55 x 7
55 x 6
Cable curls 100 x 5
100 x 5
100 x 5
1 arm DB Preacher curls 40 x 8
40 x 8
French Press 100 x 6
100 x 6
100 x 6
100 x 6
DB extension 65 x 8
65 x 7
OH Cable Triceps Extension 110 x 6
110 x 6
110 x 5
Triceps push down 180 x 5
190 x 5
200 x 5
200 x 5
Cable crunch 150 x 15
150 x 15
Leg lifts 15
15

I was feeling the effects of my shoulder decimation and it took a bit of warming up for my arms to feel ready for this session. I love going heavy and would probably do it all the time if it wasn't for my age (48). It is amazing to push around heavy weight and it makes me feel like a beast.

In this workout I focused on moving the heavy weight and getting a great squeeze on the muscle. I rotate my wrists to the outside at the end of dumbbell curls to get that pump and squeeze in the bicep. I tear the bar apart on all triceps movements. It is an intense way to train arms, but I have seen some major changes in my triceps because of it. Again, Ken Turchek has given me the tools I need to grow and grow I will. My training is not going to get interrupted by life any longer. Life is about getting what you want and this is what I have wanted for such a long time. I am thankful to have someone in my life who supports me in this endeavor and I will not let anyone, especially myself, down.

I will be reorganizing some of the posts on this site to simplify the navigation. Stay tuned for that change coming soon!

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Operation Get Swole Training Log: March 27, 2013

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Today was a shoulder training day. I used to hate these days, but after programming a pretty good shoulder training with expercises in a very specific order, I am very pleased with these workouts now. I have been able to increase the intensity and work the shoulders very hard with a lot of intense squeezing.

Exercise Weight/Reps
Hammer Strength Overhead Press

140 x 12
150 x 12
150 x 8
150 x 5
 
 DB front laterals

12.5 x 15
12.5 x 15
12.5 x 15
12.5 x 15
 DB side laterals 12.5 x 15
12.5 x 14
12.5 x 12
12.5 x 10 
DB bent laterals  12.5 x 13
12.5 x 12
12.5 x 10
12.5 x 10 
Incline Bench Laterals  10 x 10
10 x 10
10 x 7
10 x 7
Face Pulls 90 x 15
80 x 15
70 x 15
60 x 15
Upright Rows  65 x 10
65 x 8
65 x 7
65 x 5 
Bench Leg Lifts  95 x 15
95 x 15 
Bench Reverse Curls  15
15 
Cable Crunch  120 x 15
120 x 15 

I used strict form on everything except the upright rows where I allowed a small amount of cheating. On the upright rows I used a wide grip and a slight (very slight) swing of the upper body. I made sure to get a strong squeeze on every repetition. My shoulders were pumped.

Pre-workout I used Horse Power X pre-workout formula and took 5 grams of BCAAs. I then drank BCAAs and creatine during my training. I finished off with a protein shake with maledextrin and vanilla whey protein when the training session was completed. I also downed 5 grams of BCAAs with my protein shake. I will do cardio in the morning to burn fat. Tomorrow will also be a biceps training day, so watch for the training log on that workout as well.

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But he uses steroids!

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Anabolic-Steroids

I hear that exclaimed all the time about someone who is jacked — “But he uses steroids!” Like somehow that negates the hard work he has done to get to where he is.  People seem to be of the belief that all you do is take some drugs and grow like a weed. People seem to think that the training and diet are secondary to the drugs. That simply isn't true. I will attempt to give you a very brief overview of anabolic steroids and their effects in this article.

What Are Anabolic Steroids?

Anabolic steroids are steroid hormones based on androgen testosterone. They are also known as AAS (anabolic androgenic steroids). AAS is also known as performance enhancing drugs.

What Anabolic Steroids Do

Anabolic steroids increase protein synthesis. This means that the body is more easily able to utilize the protein you feed it. In addition they emphasize masculine characteristics like hair growth and vocal chords. 

How Anabolic Steroids Work

Anabolic steroids have an effect on muscle mass and strength through two processes. AAS will cause an increase in the production of proteins, which are the building blocks of muscle. AAS will also block the effect of the hormone cortisol on muscles. This will cause existing muscle to be broken down at a slower rate. This is known as a muscle saving tendency. AAS will also lead to cells differentiating into muscle more readily than fat. In a nutshell, AAS will encourage muscle growth.

The Magic Pill Syndrome

The reason, in my opinion, that so many people think that all you have to do is take “steroids” and you get big is that they want that “magic pill” that solves all their problems. I am here to tell you that pill does not exist in any form. Yes, AAS will give you an edge you might not have had, but it doesn't come without risks (risks I cannot go into in this article, but will in a future article). However, you still need to eat clean and train hard in order to see gains. In fact, in my opinion, if you use AAS and you do NOT eat clean and train hard you are wasting your time completely. 

Stop looking for a magic pill. You can take an AAS and grow, but you aren't going to do it with the AAS alone. Get yourself into the gym and get back to the basics. That's what works. It worked for the old time bodybuilders and it will work for you as well. 

 

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Secrets of Getting a Wider Back

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widebackWhen training the back, most people forget that the goal is to get a wide back as well as a thick back. These two things are accomplished in different manners. Today I want to share with you the secrets of getting a wider back. At another time I will share with you the secrets for getting a thicker back.

Lats Are the Key

If you want a wide back you are going to have to target the lats. A nice lat spread gives you a really wide looking back. Hitting the lats with intensity is going to be the key to getting the wide back you desire.

Pull-ups for a Wide Back

The first exercise for achieving a wide back is a pull-up. If you cannot do a pull-up either have a friend help you or use an assisted pull-up machine. Use a medium grip to get a good range of motion. Lower yourself slowly and pull yourself up with explosiveness. Make sure not to use a supinated (hands facing) grip on this one (that's a chin up anyway). 

Pull Downs for a Wide Back

The next exercise for achieving a wide back is the lat pull down. You will want to use a moderate weight and a wide grip. Don't rock back and forth. Make sure your lats are isolated when performing this movement. Squeeze hard at the bottom of the motion and control the weight stack on the way back up.

Deadlifts for a Wide Back

The final exercise for achieving a wide back is the deadlift. While this exercise will honestly build both width and thickness, I like to use it on my width day. I use a rack pull on my thickness day. Yes, I split my back training into two days–one for width and one for thickness.  Make sure to set up properly for the deadlift. You will want to take a shoulder width stance with your hands close to your legs. Use as heavy a weight as you can get 10 reps with. Keep the bar close to your body the entire time you are doing the deadlift. Pull the weight off the floor using your legs. It should feel as though you are pushing the floor away from you. You will be amazed at how much you can deadlift when you get the form correct.

Conclusions

You will love the results you get just by including the pull-up, pull down and deadlift into your routine. In addition, you can add bent rows and one arm rows to your routine if you don't want to split your back training into two sessions like I do. If you focus on form and the tight contraction at the top of every movement you will see a major change in your back in a very short time. Comment below for any questions or other tips for back training.

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