one more rep
TRANSCRIPT
SILK AMINO ACIDS (SAAs)
SAAs are a precise, well calculated,scientific breakthrough for adding
strength, building muscleand enhancing performance.†*
*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
† When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings.
AVAILABLE AT
THE MOST ANTICIPATED BREAKTHROUGH OF THE NEW YEAR
When I used to train back in the day at
Gibson’s Gym in Manchester, Connecticut,
one of the slogans on the back of the
Gibson’s Gym T-shirts read, “It doesn’t
matter what kind of car you drive. What
matters is the size of the arms hanging out
of the window.”
Big arms not only symbolize masculinity,
but they’re also the most visible body part
you have, and it’s the one that essentially
announces to the world that yes, you are
strong and muscular, and yes, you are a
weight lifter. So it’s no surprise that big
arms seem to be what every guy, and even
many women, want. So given that getting
big arms is a common goal that almost all of
us have, I figured that it made perfect sense
to give you a booklet on building them.
Jim Stoppani, PhD
Regardless of where you’re starting from, this six-week program will put a noticeable amount of size on your arms. Many of you guys can expect to put on an inch or more on your arms by the end.
GROW BIG ARMS IN JUST 6 WEEKS
TRAININGChest, Triceps, BicepsLegs, Calves, Back, AbsShoulders & Traps
NUTRITIONSecrets to get you Bigger & Stronger. Diet & Supplements for Growing Bigger Arms
SCIENCEThe Truth about Silk Amino Acids
INSIDE CONTENTS
COVER DESIGN: Omar RamirezPHOTOGRAPHER: Mike McErlane
EDITOR: James GrageCREATIVE DIRECTOR: Silvia CortesGRAPHIC ARTIST: Omar Ramirez
WRITER: Dr. Jim StoppaniCONTRIBUTORS:
The Team at BPI Sports
PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsibility
for injury sustained as a result of following the advice or suggestions contained within the
content of this manual.
Jim Stoppani, PhD
SIX WEEKS TO SICK ARMS BREAKDOWNThis six-week program is a progression that ramps up
the training frequency (how often you train arms each
week) weekly until week 6 when you back off again.
THE BREAKDOWNWEEK 1 • ONCE PER WEEKANNIHILATES YOUR BIS & TRIS WITH NEGATIVE REP TRAINING TO DESTROY EVERY SINGLE MUSCLE FIBER IN THE ARMS. REQUIRES A FULL 7 DAYS TO RECOVER.
WEEK 2 • TWICE PER WEEKUSES LIGHT WEIGHT & HIGH REPS, BUT LOW VOLUME TO HELP YOUR ARMS TO BETTER RECOVER FROM THE WEEK 1 AND GET THEM READY.
WEEK 3-5 • THREE TIMES PER WEEKTO CAUSE OVER REACHING.
WEEK 6 • ONCE PER WEEKSTOPS THE OVER REACHING FROM BECOMING OVER TRAINING AND THE ARMS GROW DRAMATICALLY DURING THE RECOVERY.
WEEK 7 • ONCE PER WEEKYES, THIS IS A 6-WEEK PROGRAM, BUT WE SUGGEST YOU ALSO TAKE IT EASY THE WEEK AFTER TO ALLOW YOUR ARMS TO RECOVER AND GROW BIGGER.
OVER REACHINGEXPLAINEDOver reaching refers to training to
deliberately push the muscles close to
a state of being overtrained. The key is
to pull back on the training just before
overtraining occurs. This was also known
as supercompensation training, which
was used by Eastern Bloc athletes.
Research from the University of
Connecticut confirms that this
method results in significant
increases in muscle size and
muscle strength during the
recovery phase from
overreaching.
NORMAL TRAINING GAINS
TIME
OVER REACHING
OVER TRAINING
BASE LEVEL OF STRENGTH OR POWER
REBOUND OR SUPERCOMPENSATION
FORCE PRODUCTION (STRENGTH)
PHASE 1PHASE 2
SHORT HEAD BICEPSShort head of the biceps (inner head): It originates on the front side of the scapula. There are two main ways to focus more on the inner head of the biceps.
1) Do curls with the arms in front of the body, such as preacher curls and machine curls.
2) Do curls with the upper arms turned out, such as high cable curls, wide-grip barbell curls, or dumbbell curls bringing the dumbbells out toward your sides.
BRACHIALISIn addition to the biceps, there is also a deeper muscle located on the front and outside of the arm beneath the biceps known as the brachialis. It attaches to the lower part of the humerus (upper arm bone) and crossesthe elbow joint to attach to the ulna (forearm bone). The brachialis flexesthe arm, such as during hammer curls and standard curls, but gets the most focus when you curl your arm with a neutral grip, such as hammer curls, or rope hammer curls, and when you curl with an overhand grip, such as reverse-grip curls.
LONG HEAD BICEPSLong head of the biceps (outer head): It’s considered the long head because it originates higher on the shoulder (the back side of the scapula, or shoulder blade) than the short head. This is the biceps head that makes up the biceps peak when you flex it, so it’s critical to target it when you train. There are several ways to place more focus on the long head:
1) Do curls with your arms behind your body, such as incline dumbbell curl and behind-the-back cable curls.
2) Do curls with the upper arm turned in toward your body, such as concentration curls and close-grip barbell curls.
3) Use more of a neutral grip on curls, such as hammer curls, rope hammer curls and EZ-bar curls.
BIG BICEPS ANATOMY
TRICEPS LATERAL HEADThis head makes up the mass of the triceps on the side of the arm to form part of the “horseshoe”. The lateral head gets the most focus when you do exercises with the arms at the side or in front of the body, such as triceps press downs, triceps kickbacks and lying triceps extensions.
TRICEPS LONG HEADThis head makes up the majority of the mass of the triceps high up and on the back of the arm. Unlike the lateral head and medial head, which start on the humerus bone (upper arm bone), the long head actually starts on the scapula (shoulder blade). The attachment of the triceps long head to the scapula is the reason that you focus more emphasis on the long head when you do triceps extensions with your arms overhead, such as with dumbbell overhead triceps extensions or cable overhead triceps extensions. Bringing the arms overhead stretches the long head. When you stretch a muscle it contracts with more force, which allows the long head to take the brunt of the load during overhead extensions.
BIG TRICEPS ANATOMY
TRICEPS MEDIAL HEADThis head makes up the mass of the triceps on the lower inside part of the arm and is best seen on the lower part of the arm during a front biceps pose. The medial head gets hit better when you do triceps exercises with an underhand grip, such as reverse-grip triceps extensions.
Although three triceps heads start from different locations, they all converge onto one common tendon, which crosses the elbow joint so that the three heads can cause extension at the elbow when they contract.
TRAINING SPLITS
WEE
K 1
USE THIS TRAINING SPLIT DURING WEEK ONE:MUSCLE GROUPSChest, Triceps, BicepsLegs, CalvesOffBack, AbsShoulders, TrapsOffOff
DAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
WEE
K 2
USE THIS TRAINING SPLIT DURING WEEK TWO:MUSCLE GROUPSChest, Triceps, BicepsLegs, CalvesOffBack, Biceps, TricepsShoulders, Traps, AbsOffOff
DAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
WEE
K 3-
5
USE THIS TRAINING SPLIT DURING WEEK THREE, FOUR & FIVE:MUSCLE GROUPSChest, Triceps, BicepsShoulders, Traps, AbsBack, Biceps, TricepsOffBiceps, Triceps, Legs, CalvesOffOff
DAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
WEE
K 6
USE THIS TRAINING SPLIT DURING WEEK SIX:MUSCLE GROUPSChest, AbsBack, CalvesOffShoulders, TrapsBiceps, Triceps, LegsOffOff
DAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
To properly hit your arms during these 6 weeks, you’ll need to alternate your training split. Each week you will follow a four-day training split. However, based on the week and number of times you are training arms, you will be training on four different days of the week and pairing up different muscle groups each week. Use the following training splits for each week of the Six Weeks to Sick Arms program.
LOWER CORTISOL LEVELS“While Silk Amino Acids increase testosterone levels during
excercise, they cut Cortisol levels almost in half. Since cortisol interferes with testosterone’s anabolic actions,
lower cortisol further facilitates the muscle strength and growth promoting properties of testosterone.”
Dr. Jim Stoppani 1
Since you’ll be training arms pretty
much every other day during weeks
three, four and five, you may be
worried about your arms still being
sore when you train them. Don’t be.
Research from Japan shows that
when subjects workout intensely
to cause muscle pain and train that
muscle again just two days later
and again four days later when the
muscle is still sore, it does not impede
recovery. Plus this can actually help
them grow. One study found that when
subjects trained the same muscle
group just two days later, the catabolic
hormone cortisol was lower. Since
cortisol increases muscle breakdown
and competes with testosterone,
having lower cortisol levels during and
after workouts can make you more
anabolic and allow your testosterone
to better enhance muscle growth.
1 Dr. Jim Stoppani is a contributing writer for BPI SPORTS Magazines & Promotional Pieces.
NO PAIN,NO GAIN
LOWER CORTISOL LEVELS“While Silk Amino Acids increase testosterone levels during
excercise, they cut Cortisol levels almost in half. Since cortisol interferes with testosterone’s anabolic actions,
lower cortisol further facilitates the muscle strength and growth promoting properties of testosterone.”
Dr. Jim Stoppani 1
CHEST, TRICEPS & BICEPSMONDAYEXERCISEBENCH PRESSREVERSE-GRIP BPINCLINE DUMBBELL FLYCABLE CROSSOVERCLOSE-GRIP BP(NEGATIVE REPS)*
CLOSE-GRIP BP
SEATED DUMBBELLOVERHEAD TRICEPSEXTENSION
TRICEPS PRESSDOWNBARBELL CURLS(NEGATIVE REPS)*
BARBELL CURLS
INCLINE DUMBBELL CURLS
EZ-BAR PREACHER CURL
MUSCLE GROUPSETS33333
3 #
3 ^
3 ^3
3 #
3 ^
3 ^
REPS8-108-108-1010-12
3-5
6-8
6-8
6-83-5
6-8
6-8
6-8
REST1-2 MIN1-2 MIN1-2 MIN1-2 MIN2-3 MIN
2-3 MIN
2-3 MIN
2-3 MIN2-3 MIN
2-3 MIN
2-3 MIN
2-3 MIN
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.
# Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.
^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
LEGS & CALVESTUESDAYEXERCISESQUAT
LEG PRESS
LEG EXTENSION
ROMANIAN DEAD LIFT
LYING LEG CURL
STANDING CALF RAISE
SEATED CALF RAISE
SETS3
3
3
3
3
4
4
REPS8-10
10-12
12-15
8-10
12-15
12-15
12-15
REST1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1 MIN
1 MIN
MUSCLE GROUP
WEEK 1
SHOULDERS & TRAPSFRIDAYEXERCISEBARBELLSHOULDER PRESS
DUMBBELL UPRIGHT ROW
DUMBBELL LATERAL RAISEDUMBBELL BENT-OVER LATERAL RAISE
BARBELL SHRUG
SETS4
3
3
3
4
REPS8-10
8-10
10-12
10-12
8-10
REST1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
MUSCLE GROUP
THURSDAYEXERCISEBENT-OVERBARBELL ROW
WIDE-GRIPPULLDOWN
REVERSE-GRIPPULLDOWN
STRAIGHT-ARMPULLDOWNSEATED CABLE ROWHANGING LEG RAISE
STANDING CABLE CRUNCH
SETS3
3
3
3
3
3 3
REPS8-10
8-10
8-10
10-12
10-12
TO FAILURE10-12
REST1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN1 MIN
1 MIN
BACK & ABS
MUSCLE GROUP
WEEK 1 • ONCE PER WEEKANNIHILATES YOUR BIS & TRIS WITH NEGATIVE REP TRAINING TO DESTROY EVERY SINGLE MUSCLE FIBER IN THE ARMS. REQUIRES A FULL 7 DAYS TO RECOVER.
CHEST, TRICEPS & BICEPSEXERCISEINCLINE BENCH PRESS
REVERSE-GRIP INCLINE DUMBBELL PRESS
DUMBBELL FLY
DECLINE DUMBBELL FLY
TRICEPS PRESS DOWN
LYING TRICEPS EXTENSION
INCLINE DUMBBELL CURL
DUMBBELL PREACHER CURL
DUMBBELL HAMMER CURL
SETS3
3
3
3
3
3
3
3
3
REPS8-10
8-10
12-15
12-15
15-20
15-20
15-20
15-20
15-20
REST1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
MONDAYMUSCLE GROUP
TUESDAYEXERCISEFRONT SQUAT
HACK SQUAT
LEG EXTENSION
SEATED LEG CURL
DUMBBELL ROMANIAN DEAD LIFT
SEATED LEG CURL
LEG PRESS CALF RAISE
SETS3
3
3
3
3
4
4
REPS8-10
8-10
8-10
8-10
8-10
20-25
15-20
REST1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1 MIN
1 MIN
LEGS & CALVESMUSCLE GROUP
WEEK 2
HIGHERTESTOSTERONE
LEVELS“Research has shown that supplementing
with silk amino acids can boost testosterone levels by more than
double during exercise. Having higher testosterone levels during workouts
can increase muscle strength and growth.”Dr. Jim Stoppani 1
1 Dr. Jim Stoppani is a contributing writer for BPI SPORTS Magazines & Promotional Pieces.
TECHNIQUE #1: NEGATIVE REP TRAINING
To do negative reps use a
weight that is about 20%
heavier than your
one-rep max and have a
spotter help you through
the positive portion of the
rep. You should be able
to slowly lower the negative rep for
3-5 seconds. Negative reps place
more stress on the muscle fibers to
cause more muscle damage. When
you damage muscle fibers they
are replaced with new ones called
satellite cells (basically muscle stem
cells) that grow bigger and stronger
than the older fibers.
HIGHERTESTOSTERONE
LEVELS“Research has shown that supplementing
with silk amino acids can boost testosterone levels by more than
double during exercise. Having higher testosterone levels during workouts
can increase muscle strength and growth.”Dr. Jim Stoppani 1
THURSDAYEXERCISEPULL-UP
ONE-ARMDUMBBELL ROW
WIDE-GRIP PULLDOWN
SEATED CABLE ROW
STRAIGHT-ARM PULLDOWN
EZ-BAR CURL
HIGH CABLE CURL
BEHIND-THE-BACKCABLE CURL
TRICEPS DIPS
CABLE OVERHEAD TRICEPS EXTENSION
ROPE TRICEPS PRESSDOWN
SETS3
3
3
3
3
3
3
3
3
3
3
REPSTO FAILURE
8-10
10-12
10-12
12-15
20-25
20-25
20-25
TO FAILURE
20-25
20-25
REST1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1 MIN
1 MIN-
1 MIN
1 MIN
1 MIN
BACK, BICEPS & TRICEPSMUSCLE GROUP
WEEK 2WEEK 2 • TWICE PER WEEKUSES LIGHT WEIGHT & HIGH REPS, BUT LOW VOLUME TO HELP YOUR ARMS TO BETTER RECOVER FROM THE WEEK 1 AND GET THEM READY
James Grage
James GrageSHOULDERS, TRAPS & ABSFRIDAYEXERCISEDUMBBELL SHOULDER PRESS
MACHINE LATERAL RAISE
SMITH MACHINEUPRIGHT ROW
MACHINE REAR DELT FLY
DUMBBELL SHRUG
REVERSE CRUNCHsuperset withCRUNCH
MUSCLE GROUPSETS3
3
3
3
4
3
3
REPS8-10
12-15
12-15
12-15
10-12
TO FAILURE
TO FAILURE
REST1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
-
1 MIN
Jim Stoppani, Ph.D. Received his doctorate in exercise physiology from the University of Connecticut, where he also minored in biochemistry.
After I graduated, I served as a post-doctoral research fellow at Yale University School of Medicine, in the John B. Pierce Laboratory and Department of Cellular and Molecular Physiology. Great place to cut my teeth! I learned a lot and all that training even earned me the Gatorade® Beginning Investigator in Exercise Science Award from the American Physiology Society.
“The R&D team at BPI Sports are the first to realize the
potential that SAAs have for those of us who are interested in building more muscle, more strength, and more endurance,
not to mention losing more body fat.”
I’m not telling you all this to make myself sound like the smartest guy in the world. It’s that I’ve been fortunate to have worked with the best and brightest researchers and scientific leaders in the world and, pick up a whole lot of knowledge and experience along the way. One of the things that I learned early on from my academic training and research background was to be skeptical – sometimes very SKEPTICAL, especially of things
touted as “breakthrough”, “state-of-the-art”, “best in class”, “scientifically proven”.
You get the idea, I’m sure. So, when the R&D guys over at BPI Sports came to me and told me about a discovery they made that was a “game changer … the sports nutrition find of the decade”, I was naturally skeptical but open to hearing more. After all, BPI Sports is one of the hottest nutrition brands in the country, and just about every product that they’ve introduced has skyrocketed to the top tier of popularity. Heck, they are even the new ‘it’ brand at GNC. These guys seem to be doing an awful lot right.
So what was their find? Silk Amino Acids (SAAs). Although silk amino acids have been used for millennia in Traditional Chinese Medicine, new research is suddenly putting them in the spotlight today. The R&D team at BPI Sports is the first to realize the potential that SAAs have for those of us who are interested in building more muscle, more strength and more endurance, not to mention losing more body fat.
As the name implies, silk amino acids are derived from the protein in silk. The protein is hydrolyzed to produce polypeptides (short protein chains) comprised mainly of the amino acids alanine, glycine, serine, valine, and threonine.
While each of these amino acids provide specific benefits in the body individually, supplementingthem together in this unique form delivers a plethora of benefits.
±
35
30
25
20
15
10
5
0
125% INCREASE IN EXERCISE DURATION
SWIM
MIN
G T
IME
IN M
INU
TES
NORMAL EXERCISE
SAA PREPARATION
28
12
Once you carefully comb through the scientific literature you start realizing just how beneficial SAAs can be.
The published in vivo model research thus far shows that SAAs have an amazing range of effects on muscle size, body fat, and sports performance, including:
• Markedly increased anabolic ratio of up to 400%; which as you may know is a measurement of the ratio of testosterone to cortisol.
• Increased exercise endurance by 125%. Which means exercise time to exhaustion more than doubled with the use of SAAs.
• Increased muscle size by 15% while simultaneously decreasing body fat.
• Increased testosterone levels by almost 200%.
There is no denying that the science and benefits are extremely legitimate and the newly released BLOX by BPI, is the only product available with these ingredients which will offer these results. BPI not only nailed it with flavoring, but created a great product that works based on legitimate, real, Science.
4-FOLD INCREASE IN ANABOLIC RATIO (TESTOSTERONE TO CORTICOSTERONE)
NORMAL EXERCISE
SAA PREPARATION
260% INCREASE IN TESTOSTERONE LEVELS
BLOOD TESTOSTERONE CONCENTRATIONS
5000
4000
3000
2000
1000
0
1,804 ng/ml
4,725 ng/ml
NORMAL EXERCISE
SAA PREPARATION
36% REDUCTION IN CORTICOSTERONE LEVELS
BLOOD CORTICOSTERONE CONCENTRATIONS
125
100
75
50
25
0
65.9 pg/ml
104.3 pg/ml
Dr. J
im S
topp
ani i
s a
cont
ribut
ing
writ
er fo
r BPI
SPO
RTS
Mag
azin
es &
Pro
mot
iona
l Pie
ces.
1 Chris Mackenzie is the East Coast Sales Manager for BPI Sports
SHOULDERS, TRAPS & ABSTUESDAYEXERCISECABLE LATERAL RAISESMITH MACHINE BEHIND THE NECKSHOULDER PRESSSMITH MACHINEUPRIGHT ROWFACE PULLS DUMBBELL SHRUGBICYCLE CRUNCHOBLIQUE CRUNCH ON ANGLED BACK EXTENSION BENCH
SETS3 3
3
3433
REPS15-2015-20
15-20
15-2015-20
TO FAILURETO FAILURE
REST1-2 MIN1-2 MIN
1-2 MIN
1-2 MIN1-2 MIN1 MIN1 MIN
MUSCLE GROUP
CHEST, TRICEPS & BICEPSMONDAYEXERCISECABLE CROSSOVER BENCH PRESSINCLINE DUMBBELL FLYINCLINE DUMBBELL PRESSCLOSE-GRIP BP(NEGATIVE REPS)*CLOSE-GRIP BPSEATED DUMBBELLOVERHEAD TRICEPSEXTENSIONTRICEPS PRESSDOWNBARBELL CURLS(NEGATIVE REPS)*BARBELL CURLSINCLINE DUMBBELL CURLSEZ-BARPREACHER CURLS
MUSCLE GROUPSETS33333
3 #3 ^
3 ^3
3 #3 ^
3 ^
REPS15-2015-2015-2015-203-5
4-64-6
4-63-5
4-64-6
4-6
REST1-2 MIN1-2 MIN1-2 MIN1-2 MIN2-3 MIN
2-3 MIN2-3 MIN
2-3 MIN2-3 MIN
2-3 MIN2-3 MIN
2-3 MIN
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.# Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
WEEK 3
“Taking a scoop of 1.M.R™ is an absolute must before a hard workout. It keeps my
strength, energy and intensityup from start to finish.”
James Grage 1
1 James Grage is the Vice President of BPI Sports
TECHNIQUE #2: OVER REACHING This technique pushes the muscle fibers to their limit,
causing them to momentarily get weaker and smaller. But once the training slows down, the muscle fibers rebound
by growing bigger and stronger than they ever could have.
BACK, BICEPS & TRICEPSWEDNESDAYEXERCISESTRAIGHT-ARM PULLDOWN
WIDE GRIP PULLDOWN
BENT OVER BARBELL ROW
SEATED CABLE ROW
STANDING CABLECONCENTRATION CURLS
BEHIND THE BACK CABLE CURLS
MACHINE CURLS
ONE ARM DUMBBELL OVERHEAD TRICEPEXTENSIONS
TRICEPS PRESSDOWNS
BENCH DIPS
SETS3
3
3
3
3
3
3
3
3
3
REPS15-20
15-20
15-20
15-20
10-12
10-12
10-12
10-12
10-12
10-12
REST1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
MUSCLE GROUP
WEEK 3
TRICEPS, BICEPS, LEGS & CALVES FRIDAYEXERCISELYING TRICEPSEXTENSIONS superset withBARBELL CURLS
TRICEPS PUSHDOWNSsuperset withHIGH CABLE CURLS
LEG EXTENSIONSQUAT LEG PRESS LYING LEG CURLROMANIAN DEAD LIFTSEATED CALF RAISELEG PRESS CALF RAISE
MUSCLE GROUPSETS4
4
4
43333344
REPS8-10
8-10
8-10
8-10
15-2015-2015-2015-2015-2020-2515-20
REST-
1-2 MIN
-
1-2 MIN
1-2 MIN1-2 MIN1-2 MIN1-2 MIN1-2 MIN
1 MIN1 MIN
WEEK 3 • THREE TIMES PER WEEKTO CAUSE “OVER REACHING”
CHEST, TRICEPS & BICEPSMONDAYEXERCISEREVERSE-GRIP INCLINE BPDUMBBELL BP MACHINE FLYCABLE CROSSOVER FROM LOW PULLEYCLOSE-GRIP BP(NEGATIVE REPS)*CLOSE-GRIP BPSEATED DUMBBELLOVERHEAD TRICEPSEXTENSIONTRICEPS PRESSDOWNBARBELL CURLS(NEGATIVE REPS)*BARBELL CURLSINCLINE DUMBBELL CURLSEZ-BAR PREACHER CURL
MUSCLE GROUPSETS3
333
3
3 #3 ^
3 ^3
3 #3 ^
3 ^
REPS10-12
10-1210-1210-12
3-5
10-1210-12
10-123-5
10-1210-12
10-12
REST1-2 MIN
1-2 MIN1-2 MIN1-2 MIN
2-3 MIN
2-3 MIN2-3 MIN
2-3 MIN2-3 MIN
2-3 MIN2-3 MIN
2-3 MIN* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.
# Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.
^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
SHOULDERS, TRAPS & ABSTUESDAYEXERCISEDUMBBELL SHOULDER PRESSCABLE UPRIGHT ROWCABLE LATERAL RAISEDUMBBELL BENT-OVER LATERAL RAISE ONE-ARM SMITH MACHINE SHRUGHANGING LEG RAISEtriset withTWISTING CRUNCHtriset withREVERSE CRUNCH
SETS3
333
4
3
3
3
REPS10-12
10-1210-1210-12
10-12
TO FAILURE
TO FAILURE
TO FAILURE
REST1-2 MIN
1-2 MIN1-2 MIN1-2 MIN
1-2 MIN
-
-
1 MIN
MUSCLE GROUP
Abe
WEEK 4
WEDNESDAYEXERCISEPULLUPS
ONE-ARM DUMBBELL ROW
REVERSE-GRIPPULLDOWN
STRAIGHT-ARM PULLDOWN BEHIND-THE-BACKCABLE CURLSHIGH CABLE CURLSROPE CABLE CURLSTRICEPS PRESSDOWNSCABLE OVERHEADTRICEPS EXTENSIONSREVERSE-GRIPTRICEPS PRESSDOWNS
SETS3
3
3
3
4
333
3
3
REPS10-12
10-12
10-12
10-12
15-20
15-2015-2015-20
15-20
15-20
REST1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1 MIN
1 MIN1 MIN1 MIN
1 MIN
1 MIN
BACK, BICEPS & TRICEPSMUSCLE GROUP
TECHNIQUE #3: UNDULATING PERIODIZATION
This is simply the constant switching up of weight and rep ranges every workout. This is just a fancy term for what Joe Weider coined
the Weider Principle of Muscle Confusion. Research studies from both Brazil and the University of Connecticut have supported this
form of periodization for making continued gains.
“When I’m trying to put on muscle and kickup my strength, I stack A-50™ with A-HD™.
It’s a game changer.”Cody Caywood 1
TRICEPS, BICEPS, LEGS & CALVES FRIDAYEXERCISELYING TRICEPSEXTENSIONS superset withCLOSE-GRIP BP
TRICEPS PUSHDOWNS(ROPE HANDLE)superset withCABLE OVERHEAD TRICEPS EXTENSIONS
INCLINE DUMBBBELL CURLSsuperset withALTERNATING DUMBBELL CURLS
ROPE CABLE CURLS superset withCABLE CURLS(STRAIGHT BAR)
LYING TRICEPS EXTENSIONSsuperset withBARBELL CURLS
TRICEP PUSHDOWNSsuperset withHIGH CABLE CURLS
FRONT SQUAT
DUMBBELL STEP-UP
LEG PRESS
LEG EXTENSION
LYING LEG CURL
LEG PRESS CALF RAISE
SEATED CALF RAISE
MUSCLE GROUPSETS3
3
3
3
3
3
3
3
4
4
4
4
3
3
3
3
3
4
4
REPS25-30
25-30
25-30
25-30
25-30
25-30
25-30
25-30
8-10
8-10
8-10
8-10
10-12
10-12
10-12
10-12
10-12
10-12
10-12
REST-
1-2 MIN
-
1-2 MIN
-
1-2 MIN
-
1-2 MIN
-
1-2 MIN
-
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
1 MIN
1 MIN
WEEK 4 WEEK 4 • THREE TIMES PER WEEKTO CAUSE “OVER REACHING”
TECHNIQUE #4: DROP SETS
This is a technique that allows
you to take a set past muscle
failure. Once you reach
muscle failure, immediately
reduce the weight by
20-30% and continuing
the set until reaching
muscle failure again.
This not only puts
more stress on the
muscle fibers, but
also helps to boost
growth hormone
levels higher.
“When I’m trying to put on muscle and kickup my strength, I stack A-50™ with A-HD™.
It’s a game changer.”Cody Caywood 1
1 Cody Caywood is the West Coast Sales Manager for BPI Sports
CHEST, TRICEPS & BICEPSMONDAYEXERCISEBENCH PRESSINCLINE DUMBBELL BPDUMBBELL FLYCABLE CROSSOVERFROM MID PULLEYCLOSE-GRIP BP(NEGATIVE REPS)*CLOSE-GRIP BPSEATED DUMBBELLOVERHEAD TRICEPSEXTENSIONTRICEPS PRESSDOWNBARBELL CURLS(NEGATIVE REPS)*BARBELL CURLSINCLINE DUMBBELL CURLSEZ-BARPREACHER CURL
MUSCLE GROUPSETS3333
3
3 #3 ^
3 ^3
3 #3 ^
3 ^
REPS4-64-6
12-1512-15
3-5
8-108-10
8-103-5
8-10
8-10
8-10
REST2-3 MIN2-3 MIN1-2 MIN1-2 MIN
2-3 MIN
2-3 MIN2-3 MIN
2-3 MIN2-3 MIN
2-3 MIN2-3 MIN
2-3 MIN
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.# Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.^ Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
TUESDAYEXERCISEBARBELL SHOULDER PRESSSTANDING DUMBBELL SHOULDER PRESSDUMBBELLLATERAL RAISEMACHINE REAR DELT FLY SMITH MACHINE SHRUGBEHIND-THE-BACK SMITH MACHINE SHRUG BICYCLE CRUNCHCABLE WOODCHOPPER
SETS3
3
3
3
22
33
REPS4-6
4-6
12-15
12-15
4-612-15
TO FAILURE15-20
REST2-3 MIN
2-3 MIN
1-2 MIN
1-2 MIN
2-3 MIN1-2 MIN
1-2 MIN1-2 MIN
MUSCLE GROUP
SHOULDERS, TRAPS & ABS
TECHNIQUE #5:REST PAUSE
This is another technique that allows you to take a set past muscle failure.
To use rest-pause after reaching muscle failure, rest 15 seconds and
then continue the set. This not only puts more stress on the muscle
fibers, but also helps to boost growth hormone levels higher.
“Since I started taking SOLID™ my arms have gotten more cut, vascular and fuller. Now
that I started, I don’t want to stop”Antionne Scott 1
1 Antionne Scott is a member of team BPI and received complimentary products in exchange for his testimonial.
BACK, BICEPS & TRICEPSWEDNESDAYEXERCISEBENT-OVERBARBELL ROWWIDE-GRIP PULLDOWNREVERSE-GRIPPULLDOWNSTRAIGHT-ARM PULLDOWNPREACHER CURLINCLINE DUMBBELL CURLDUMBBELL HAMMER CURLTRICEPS PRESSDOWNMACHINE TRICEPSEXTENSIONDUMBBELL OVERHEADTRICEPS EXTENSION
SETS3
33
3
33
3
33
3
REPS4-6
4-612-15
12-15
20-2520-25
20-25
20-2520-25
20-25
REST2-3 MIN
2-3 MIN1-2 MIN
1-2 MIN
1 MIN1 MIN
1 MIN
1 MIN1 MIN
1 MIN
MUSCLE GROUP
WEEK 5
TRICEPS, BICEPS, LEGS & CALVESFRIDAYEXERCISECLOSE-GRIP BENCH PRESS
giant set withLYING TRICEPS EXTENSIONS
giant set withDUMBBELL OVERHEADEXTENSIONS
giant set withBENCH DIPS
PRONE INCLINE CURLS
giant set withINCLINE DUMBBELL CURLS
giant set withEZ-BAR CURLS
giant set withDUMBBELL HAMMER CURLS
SQUAT
LEG PRESS
LEG EXTENSION
ROMANIAN DEADLIFT
SEATED LEG CURL
STANDING CALF RAISE
SEATED CALF RAISE
MUSCLE GROUPSETS3
3
3
3
3
3
3
3
3
3
3
3
3
4
4
REPS12-15
12-15
12-15
12-15
12-15
12-15
12-15
12-15
4-6
4-6
12-15
4-6
12-15
12-15
20-25
REST-
-
-
2-3 MIN
-
-
-
2-3 MIN
2-3 MIN
2-3 MIN
1-2 MIN
2-3 MIN
1-2 MIN
1 MIN
1 MIN
WEEK 5 • THREE TIMES PER WEEKTO CAUSE “OVER REACHING”
WEEK 5
TECHNIQUE #6: SUPERSETS In some workouts you will use supersets, which is the pairing of two exercises back-to-back with no rest between exercises. In some workouts you pair biceps and triceps exercises for supersets. In other workouts you pair two biceps exercises together and two triceps exercises together, for supersets that are referred to as compound sets. This really blasts the muscle fibers and pushes growth hormone levels higher.
“1.M.R™ gives me amazing pumps, energy and focus but when I stack it with BLOX™, during
my workout, it takes everything to the next level. My strength, stamina and muscle recovery are off the charts.”
Abe*
*Abe is the Customer Service Manager for BPI Sports
CHEST, TRICEPS & ABSMONDAYEasy arm workout – higher reps or moderate reps
EXERCISEBENCH PRESSREVERSE-GRIP INCLINE DUMBBELL BPINCLINE DUMBBELL FLYSMITH MACHINEBENCH PRESSHANGING LEG RAISECABLE CRUNCHOBLIQUE CABLE CRUNCH
SETS33
3
3
333
REPS8-108-10
15-20
15-20
TO FAILURE15-2015-20
REST1-2 MIN1-2 MIN
1 MIN
1-2 MIN
1 MIN1 MIN1 MIN
MUSCLE GROUP
BACK & CALVESTUESDAYEXERCISEBENT-OVER BARBELL ROW
WIDE-GRIP PULLDOWN
STRAIGHT-ARMPULLDOWN
SEATED CABLE ROW
SEATED CALF RAISE
superset with
ONE-LEGGEDSTANDING CALF RAISE (BODY WEIGHT)
SETS3
3
3
3
3
3
REPS8-10
8-10
15-20
15-20
15-20
6-20
REST1-2 MIN
1-2 MIN
1-2 MIN
1-2 MIN
-
1 MIN
MUSCLE GROUP
WEEK 6 • ONCE PER WEEKSTOPS THE OVER REACHING FROM BECOMING OVER THE ARMS GROW DRAMATICALLY DURING THE RECOVERY
WEEK 6
SHOULDERS & TRAPSTHURSDAYEXERCISEBARBELL SHOULDER PRESS
DUMBBELL LATERAL RAISE
DUMBBELL REARDELT RAISE
MACHINESHOULDER PRESS
BARBELL SHRUG
BEHIND-THE-BACKSMITH MACHINE SHRUG
SETS3
3
3
3
4
2
REPS8-10
8-10
15-20
15-20
8-10
12-15
REST1-2 MIN
1-2 MIN
1-2 MIN
-
1-2 MIN
1-2 MIN
MUSCLE GROUP
TRICEPS, BICEPS & LEGSFRIDAYEXERCISECLOSE-GRIP BPDUMBBELL OVERHEADTRICEPS EXTENSIONTRICEPS PRESSDOWNBARBELL CURLINCLINE DUMBBELL CURLDUMBBELL HAMMER CURLSQUATLEG PRESS LEG EXTENSIONSMITH MACHINE SQUATROMANIAN DEADLIFTSEATED LEG CURL
SETS33
3333333333
REPS8-108-10
8-108-108-108-108-108-1015-2015-208-1015-20
REST1-2 MIN1-2 MIN
1-2 MIN1-2 MIN1-2 MIN1-2 MIN1-2 MIN1-2 MIN1 MIN1 MIN
1-2 MIN1 MIN
MUSCLE GROUP
6 WEEKS TO SICK ARMS SUPPLEMENTS A program by me would not be complete without a list of supplements to include to your regimen to help enhance
your results. These ones are critical for ensuring that you add as much size as possible on your arms.
1.M.R The workouts in the Six Weeks to Sick Arms Program are pretty brutal. So you’ll need all the help you can get to be
amped up to keep your intensity up from the first set to the last set. 1.M.R is one of my favorite products to take
before tough workouts. Not only will it give you the energy boost you need, but the creatine, beta-alanine, taurine
and caffeine will keep your strength up as well.
BLOX During this 6 week program your muscles are going to be pushed to the limits and will need assistance to recover
as quickly as possible. This is where I suggest you take BLOX. The Silk Amino Acids (SAAs) in BLOX can help
lower cortisol levels, which is a catabolic hormone that is raised during intense training. You need to put as
much emphasis on preventing the breakdown of muscle as you do in building muscle. SAAs can also help raise
testosterone levels, speeding up muscle recovery. In the first few weeks of taking BLOX, I pushed past 230 pounds
(lean) when I normally always sit at 220-225.
FIRST THING IN THE MORNING 1 scoop of BLOX™ (Silk Amino Acids)
BREAKFAST 3 large whole eggs3 large egg whites2 cups cooked oatmeal
MORNING SNACK 1 scoop of your favorite protein2 slices of whole wheat bread1 tbsp peanut butter1 tbsp of jelly (make pb & j sandwich)1 large apple
LUNCH 1 can white albacore tuna (in water)1 tbsp light mayonnaise2 slices whole wheat bread(make tuna sandwich)1 tbsp light mayonnaise
AFTER LUNCH SNACK 1 cup lowfat cottage cheese1 cup sliced pineapple(mix pineapple in with cottage cheese)6 whole wheat crackers1 tbsp peanut butter(spread peanut butter on crackers)
PRE-WORKOUT 1 scoop of 1.M.R™(Ultra Concentrated Pre-Workout)1 large apple
DURING WORKOUT 1 scoop of BLOX™ (Silk Amino Acids)
POST WORKOUT 3-5 grams of creatine1 giant-sized pixy stick2 scoops of your favorite protein
DINNER 8 oz. top sirloin steak1 cup cooked brown rice1 cup cooked black beans(mix beans & rice together) 1 cup chopped broccoli2 cups mixed green salad1 tbsp olive oil1 tbsp vinegar(mix beans & rice together)
NIGHT TIME SNACK (Eat Right Before Bed)1 scoop of your favorite protein1 oz. of walnuts
For a complete nutrition plan scan QR codeor visit http://bit.ly/x4ecNo
Come train in our gym with me (hotel, airfare and meals included). Spend the day doing what we do. We’ll go to the kitchen in the office, take our 1MR and go have a killer workout. Speaking of 1MR, you’ll also WIN a 1 YEAR SUPPLY of 1MR. While you’re here we’ll shoot some training videos and throw them up on our website and Facebook.
Just visit our Facebook page and you’ll find all the details for entering. While you’re there don’t forget to hit me up and say
“What’s up Abe”.Scan this QR Code or visit Facebook.com/BPIonline
WIN A TRIPto FORT LAUDERDALE, FL. & visit the BPI SPORTS HQ
Hey, I’m Abe...the customer service guy here at BPI SPORTS. If you’ve been to our Facebook page you’ll see me posting videos, training tips and contests for free product. Just recently we launched a new “official” BPI SPORTS page on Facebook. To say thank you to all of our friends and customers I wanted to do a NEW CONTEST….something different than we’ve ever done before. We’re always getting people posting on our wall that wish they could come train at our gym here at BPI Headquarters. For those of you who haven’t seen it, we have over 3,200 of some of the coolest equipment you’ll find anywhere.
SO HERE’S THE OPPORTUNITY:
1YEAR SUPPLY OF 1.M.R.
&