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Why You Need Arm Development |
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Why
You Need
Arm Development
...How
to Get
It!! |
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Let
me take
you
back
to 1994.
It is
mid-July
and
I am
heading
to South
Beach…Miami,
FL.
Mind
you,
I am
with
3 of
my Ranger
buddies
and
we are
on leave
from
the
75th
Ranger
Regt.
in Ft.
Benning,
GA.
I am
about
6 weeks
out
from
the
Armed
Forces
Bodybuilding
Championships,
which
I was
preparing
for,
so I
have
been
dieting
for
10 weeks
by this
time.
We are
heading
to South
Beach
to tan
and
check
out
the sites.
(if
you
know
what
I mean)
Well,
we arrive
at the
Clevelander
Hotel
on South
Beach
late
in the
evening,
but
I still
need
to train.
I am
tired,
but
I still
have
cardio
and
shoulders
to do. |
I
head
upstairs
to the
second
floor,
where
they
have
an awesome
gym
in the
hotel,
so I
can
get
my shoulders
blasted
and
my dreadful
last
cardio
session
knocked
out
for
the
day. |
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It
is
10:00
am;
I
finished
my
cardio
and
my
oatmeal
with
egg
whites
(yummy),
so
I
head
down
to
the
beach
where
my
buddies
are
already
set
up.
As
I
stroll
across
Ocean
Drive,
I
can’t
help
to
notice
the
remembered
sites
of
South
Beach.
You
must
realize
I
am
six
weeks
out
and
looking
for
some
heads
to
turn
to
verify
my
conditioning.
(Vanity…huh?!)
Ah,
I
get
a
look
from
a
hottie
sitting
in
her
car…yeah…I
needed
that,
so
I
can
keep
up
the
dreadful
dieting
and
cardio.
I
finally
get
to
the
beach
with
my
ego
in
check.
Ha!
Ha!
I
find
my
buddies
sitting
close
to
the
water
break
with
there
towels
spread
out
across
the
sand
and
there
white
as
a
ghost
bodies
laid
out
all
over
the
place.
I
guess
last night
was
a
rough
one.I
find
my
spot
in
the
sand…drop
my
beach
chair…my
buddies
are
obviously
rookies
to
the
beach
scene.
Now
understand,
I
am
six
weeks
out
and
at
around
250
lbs.
at
this
point
and
fairly
lean…not
shredded…but
lean.
I
am
feeling
good
here,
because
my
ranger
buddies
are
all
5'
7"
or
so
and
maybe
170-180
lbs,
but
they
can
run
like
a
deer
and
cardio
forever…you
know
the
type.
I
was
once,
but
I
caught
the
get
big
bug.
Well,
we
are
chilling
out
and
acting
cool,
looking
good,
and
roasting
our
butts
off
in
the
hot
Miami
sun.
Then
it
happened…!!!
Here
it
goes…
Just
as
I
am
reaching
for
my
cooler
of
food,
one
of
my
buddies
says…”Hey
look
at
this
guy”
Another
says
“Dude
he
is
big”…and
the
other
says
“Yeah,
he
looks
good”.
I
am
just
pissed,
not
because
they
are
not
saying
those
things
about
me,
but
because
the
guy
was
just
irritating.
Allow
me
to
explain…
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He
was
walking
along
the
shoreline
in
his
Speedo,
but
that
was
not
what
was
killing
me.
What
was
taking
me
over
the
top
was
my
buddies
were
saying
this
guy
was
big
and
looked
good,
because
he
had
good
arm
development.
Of
course,
he
left
his chest,
shoulders,
back
and
especially
his
legs
at
home.
He
had
to
have
left
them
at
home,
because
no
way
could
he
have
these
well
developed
arms
without
anything
else.
Could
he?
I
mean
flat
chest,
no
back,
no
shoulders
and
absolutely
no
legs
at
all…none.
Big
bird
had
better
legs!!!
Now,
I
am
on
a
mission,
because
I
realize
I
do
not
have
the
best
arms.
They
can
be
definitely
better…a
weakness
for
quite
sometime
for
me.
But,
I
was
not
going
let
these
arms
slack
anymore.
So,
I
started
my
research
and
my
quest
for
the
ultimate
arm
workout
to
get
the
best
arm
development
possible.
I
began
by
talking
to
some
of
the
best
strength
coaches
in
the
business
and
the
pro
bodybuilders
with
the
best
arm
development.
The
list
was
long
and
prestigious.
I
spoke
with
Ian
King,
Charles
Poliquin,
and
my
favorite
Brian
Bacheldor.
These
guys
in
my
opinion were
and
still
are
the
innovators
of
the
strength
training
business.
I
also
spoke
with
Vince
Taylor…one
of
the
all
time
best
arms
ever.
I
had
a
sit
down
with
Dorian
Yates…the
master
of
hard
training
and
the
riening
Mr
Olympia
at
the
time.
My
thoughts
were
to
see
what
each
guy
had
in
common
and
what
each
guy
did
different.
I
wanted
to
pen
what
I
found
and
what
I
did
different
to
get
me
to
that
20-inch
mark.
Yes,
I
made
it…the
20-inch
mark.
I
often
wondered
what
it
was
like
and
when
I
measured
with
everyone
in
the
office
looking…brother
it
made
my
day!!!
Here
is
how
it
went
down… |
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The
one thing
everyone
had in
common
was training
heavy
at least
one session
per week
or every
other
session.
The other
was a
variety
of movements,
which
I felt
in some
cases
were not
as necessary,
but I
really
did not
feel I
was in
any position
to argue
with this
group
of gun
carriers.
After
putting
the data
together,
the following
workout
is what
I have
found
to be
very effective
and obviously
effective
for others
in the
arms race.
(I stole
that from
Charles
Poliquin’s
book…haha)
The complete
guide
to bigger
arms and
well developed
arms…
My
training
split
looked
like
this:
Monday
– Chest
&
Biceps
Tuesday
– Shoulders
&
Triceps
Wednesday
– OFF
Thursday
– Legs
Friday
– Back
&
Arms
(Bi’s
&Tri’s) |
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Now,
I
want
you
to
understand
why
my
split
was
as
is.
I
was
always
well
developed
in
my
back,
so
I
put
it
at
the
end
of
the
week.
I
also
did
not
have
any
problem
with
legs
either,
so
I
moved
it
towards
the
end as
well.
The
idea
was
to
focus
on
arms
with
out
losing
my
focus
on
my
other
weak
points
and
chest
was
definitely
one
of
those.
I
now
had
my
training
split
put
together
and
I
am
ready
to
plan
the
exercises,
sets,
and
reps.
I
want
to
remind
you
also,
that
a
program
without
an
end
is
not
a
good
program,
because
we
have
to
find
a
point
to
evaluate
the
program. The
program
will
be
for
8
weeks
and
then
we
will
make
a
determination
of
our
progress.
The
goal
here
is
to
increase
arm
size
and
overall
development,
so
I
had
a
friend
measure
the
arm
with
a
tape
measure…flexed
and
unflexed…cold
and
warm
(before
training
&
after
training). |
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You
can
not
tell
me a
program
has
worked
for
you
unless
you
have
some
statistics.
I often
hear
guys
in the
gym
say
”man
this
workout
is awesome
I got
huge
off
of it",
but
you
know
the
guy
looks
the
same
as he
looked
a year
ago.
Take
the
time
and
do the
measurements!!!
Below
is the
program
I followed
and
received
awesome
results.
You
will
notice
that
we are
doing
3 sets
per
exercise
for
most
of the
movements,
but
that
is not
including
the
warm
up.
I do
not
agree
with
stating
an exact
warm
up,
because
we have
found
that
most
individuals
will
vary
in their
need
for
warm
up time.
The other
reason
is we
have
found
that
most
individuals
(believe
it or
not)
will
warm
up too
much
and
miss
their
work
sets.
The
sets
stated
in this
program
are
all
work
sets…no
warm
up included. |
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| Monday: Biceps & Chest |
| Barbell curls
(shoulder
wide
grip) |
3 sets |
6-8
reps |
| Preacher curls (machine) |
3 sets |
6-8
reps |
| Hammer curls (standing) |
3 sets |
6-8
reps |
| Bench press (free
weights,
barbell) |
3 sets |
6-8
reps |
| Incline press (free
weights,
barbell) |
3 sets |
6-8
reps |
| Flat Bench Flies (free
weights,
light
weight) |
3 sets |
12 reps |
| Tuesday: Triceps
&
Shoulders |
| Rope Triceps pushdown |
3 sets |
6-8
reps |
| Lying triceps press
(free
weights,
EZ-barbell) |
3 sets |
6-8
reps |
| French curl triceps
press |
3 sets |
12 reps |
| Behind the neck press
(free
weights,
barbell) |
3 sets |
6-8
reps |
| Standing upright rows
(free
weights,
EZ-barbell) |
3 sets |
6-8
reps |
| Dumbbell Lateral raise |
3 sets |
12 reps |
| Wednesday:
Off |
| Thursday: Legs |
| Squats (free weights,
barbell) |
3 sets |
6-8
reps |
| Leg press (machine) |
3 sets |
6-8
reps |
| Leg Extensions |
3 sets |
12 reps |
| Lying Leg Curls |
3 sets |
12 reps |
| Friday: Back &
Arms
(bi’s
&
tri’s) |
| Front Lat pull down
(machine,
shoulder
wide
grip) |
3 sets |
6-8
reps |
| Barbell rows (one
arm
at
a
time) |
3 sets |
6-8
reps |
| Seated cable rows
(machine,
narrow
grip) |
1 set |
12 reps |
| Dumbbell curls (seated) |
3 sets |
12 reps |
| Concentration curls
(dumbbell) |
3 sets |
12 reps |
| Overhead triceps dumbbell
press |
3 sets |
12 reps |
| Dumbbell Kick backs |
3 sets |
12 reps |
| Forearm barbell curls
(wrist
curls) |
2 sets |
12 reps |
| Saturday: Off |
| Sunday: Off |
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The
idea
here
was
to split
my week
of arm
training
into
a heavy
day
(low
to average
rep
range)
and
a light
day
or a
shaping
day
(higher
rep
range)
if you
will.
I also
wanted
to prioritize
the
arm
training
during
the
split
as well.
I have
thrown
in some
forearm
work
for
you
guys
that
actually
train
that
area,
but
I will tell
you
that
I have
never
done
forearms
due
to the
indirect
training
they
receive.
Note:
My arms
measured
at 18
inches
when
I started
this
program,
but
I followed
this
program
for
8 weeks
and
then
4 weeks
of SAIS
Mass
training
and
8 weeks
of this
program
again.
The
results
were
astonishing
for
me,
because
like
I said
earlier
I never
had
good
arms.
I have
measured
my arms
at 20
inches
on many
occasions
since
then
and
I can assure
you
it makes
a big
difference
in my
overall
physique.
I will
tell
you
something
else
that
has
helped
me and
will
continue
to be
in my
arsenal…Vitargo
CGL.
Before
each
arm
training
session
I mix
up one
full
serving
of Vitargo-CGL
in 20
ounces
of water
and
start
sipping
on this
power-drink
between
my arm
training
sets.
Vitargo-CGL
gives
me a
massive
amount
of energy
and
an out
of this
world
pump
as it
super-charges
my muscles
with
glycogen.
When
I am
done
training
arms
I feel
like
my muscles
and
veins are
ready
to pop
through
my skin.
However,
I don’t
feel
tired
or exhausted
after
my arm
training
because
Vitargo-CGL
replenishes
my energy
so quickly.
The
day
after
training
arms
my guns
look
almost
grotesquely
full
and
they
always
feel
hard
like
a rock. |
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