the big arm guide

Table of contents• IntroductiontoAnabolicXtreme’sBigArmsGuide

• Chapter1:Add1InchtoYourArmsin30Days!

• Chapter2:BrutalizeYourBicepsintoNewGrowth

• Chapter3:AmassingTitanicTriceps

• Chapter4:ForgingMassiveForearms

• Chapter5:HOTGirlsLoveBigArms

Welcome to Anabolic Xtreme’s Big Arms Guide!

Ifyouthinkbacktothegoalsyousetforyourselfwhenyoufirststartinglifting,I’llbetthatbuildingamassivepairofarmswasatthetopofyourlist…asidefromget-tingmoregirlsmaybe!Let’sfaceit,armdevelopmentisthequintessentialmarkerofmuscularityandpersonalprogress,andseparatesthededicatedfromthefaintofheart.Whensomeonesays“flexforme”,whatdoyoudo?Yourollupyoursleevesandhitafrontdoublebi-cepspose!I’veneverseensomeonewho’sbeenaskedthatquestionpeelofftheirshirt,turnaround,andhitalatspread!Itjustdoesn’thappen.

Nomatterwhatstageofthegameyouarein,whetheryou’reabeginnerlookingtochangeyourphysiqueandthewaypeoplerespondtoyou,oryou’remoreadvancedandhaveyearsoftrainingunderyourbelt,weallareconstantlystrivingtoforgebigger,thicker,meatier,andmoreimpressivearms.

AnabolicXtreme’sBigArmsGuidetakesaprofoundshiftawayfromtraditionalarmtrainingguidesthatalreadyteachyouthestuffyoualreadyknow.Wealreadyknowhowtoperformthevariousbicepsexercises,tricepsex-ercises,etc.Wealreadyknowthatperfectformiskey.Sowhywaistmoretimecoveringtopicsyou’realreadyfamiliarwith?

ThisisaguidetohelpyoubuildsomeBIGASSARMS!!Solet’sgetsome!

Insideyou’llfindsomeofthemostbrutaltechniques,programs,trainingprinciples,andshockingtwiststhatyoucanaddtoyourprogramsthatareguaranteedtopackonslabsofaweinspiring,eyecatching,femaleen-ticingmusclemass!

“Pain is weakness leaving the body”

Chapter 1Add 1 Inch to Your Arms in 30 Days!

Here’stheStrategy:

Yourarmsforthenext30dayswilltakepriority.Youwillneedtochoosetwodayseachweekthatyouwillbetrainingarms.ForexampleyoucanchooseMonday/ThursdayorTuesday/Friday.Whicheveriseasiestforyourschedule.Youwillbetrainingyourarmsandonlyyourarmsonthatday.Noabs,nocardio,nothing.Thesetwodaysarereservedsolelyfordestroyingyourpipes,andyou’regoingtoneedeveryounceofenergyforit!

Theworkoutitselfwilllastpreciselyonehour.Thegoalduringthisonehourtimeframeistopumpthelivinghelloutofyourarmstosuchastaggeringdegreethatyoucan-notbendyourarmstowipethesweatoffyourforehead!Youwanttoflushasmuchbloodintoyourgunsasyoucanwithinthis1hourtimeframe.Toachievesuchapumpthough,a1minuterestwillbetakenbetweensetsasyoualternatefrombicepstotriceps,bicepstotriceps.Withthatsaid,ifyoudon’thaveastopwatch,keepaneyeonthetimeronyouriPod,CDplayer,oreventhegymwallclock.Don’tlosetrackoftime,don’tslackbetweensets.Growthcomesfromcreatinganovelstimulusyourmusclesaren’tusetoreceiving.Sowatchtheclock,allowoneminutebetweensetsasyourmovefrombicepstotriceps,per-form10-16repsperset,andremember,thegoalispumpasmuchbloodintoyourarmsashumanlypossibleinonehour!Thenumberofsetsyouperformdoesn’tmatterandneitherdoestheweight.Useaweightwithwhichyoucanalwaysgetbetween10-16reps.

1. You will be training your arms twice per week. For ex ample, on Monday and Thursday.

2. You will be training your biceps and triceps together in the same workout.

3. You will alternate between performing one exercise for triceps, then one exercise for biceps, then one exercise for triceps, then biceps, etc.

4. Each workout will last approximately 1 hour. No longer.

Theexercisesyouchoosealsodon’tmatter.WhatIhavefoundfrompersonalexperiencewiththisprogramisthatitisbesttochooseexercisesthatyoucaneasilytransi-tionintoincloseproximity.Forexample,IliketostartoffwithCableCurlsforbicepsfor10-16reps,restfor1minute,thendoCableTricepsPushdownsfor10-16reps,rest1minute,gobacktoCableCurls,restanothermin-uteandgobacktoCableTricepPushdowns.I’llrepeatthissequencefor15minutes,andthenmoveon.Thisway,Idon’thavetorunfromonemachinetoanother.Icandoitallinoneplace.

QuickRecapofExecution.

• 1hourworkout.• Alternatingbicepexercisewithtricepsexercise.• 1minuterestbetweensets.• Repsinthe10-16range.• Alwaysstop1-2repsshyoffailure.• WeightuseddoesNOTmatter.Growthoccursfromaccu-

mulatedstimulus.• TheGoalistokeepyourarmsengorgedwithbloodfor

onewholehour.

Bi&TriExercisePairingsforEasyTransition.

• CableCurls/CableTricepsPushdowns• BarbellCurls/OverheadBarbellExtensions• BarbellCurls/CloseGripPresses• InclineDumbbellCurls/InclineOverheadBarbellEx-

tensions• SeatedDumbbellCurls/SeatedOverheadDumbbellEx-

tensions

Thepairingsofbicepandtricepexercisesisoftendepen-dantonthelocationofequipmentinsideyourgym.PLANAHEADandknowwhichpairingsyouwillperformbeforegoingtothegym.Thatway,ifyoushowupandyourspace/equipmentistakenup,youcaneasilystartwithanotherpairingofyourchoice!

OneLastQuestion

HowdoItrainmyotherbodypartsthroughouttheweekwiththisroutine?Excellentquestion!Withthesesetups,youwillbetargetingyourbackbeforeyourarmdayassault.Onchest/shouldersday,youwillstay100%awayfromallpressingmovements.Nobenchpresses,noshoulderpresses.Performingthesepressingmovementswillimpingeuponyourarmrecovery.Focusonisola-tionmovementsforchest,suchascablefliesanddumb-bellflies.Forshoulders,focusonlateralmovementstothefront,side,andrear.Incorporatecablesaswellintoyourroutine.

Therearemultiplestrategiesthatyoucanemploy.Forthosewholiketraining5daysaweek,youcanchosetoutilizethisoption.

• Monday:Back• Tuesday:Biceps&TricepsAssault• Wednesday:Off• Thursday:Chest/Shoulders• Friday:Biceps&TricepsAssault.• Saturday:Legs• Sunday:Off

Forthosewhoprefera4daysperweekapproach,youcanfollowthisprogram.

• Monday:Back(DeadliftsOnly),Legs(SquatsOnly)• Tuesday:Biceps&TricepsAssault• Wednesday:Off• Thursday:Chest/Shoulders• Friday:Biceps&TricepsAssault.• Saturday:Off• Sunday:Off

Chapter 2Brutalize Your Biceps into New GROWTH!

“Everybodywantstogetbig,butain’tnobodywannaliftnoheavyassweight!”saidoneofbodybuilding’smosticonicfiguresinhistory,RonnieColeman.Andit’strue.Letmeaskyouthis?Howlonghaveyoubeencurlingthesame40lbdumbbells,or50lbdumbbells?Maybeonagooddayyou’vebeenabletohitthoseelusive55’s.How-ever,whenisthelasttimeyoumadeasignificantjumpinstrength,andthusoverallsizeinyourarmdevelopment?

Bodybuildingisamindgame.Youhavetocraveliftingheavierweights.Beforeyouevensetfootinthatgym,youmustbeabletovisualizeandfeelwhatitfeelsliketocurl55lbdumbbells,60lbdumbbells,70lbdumbbells,be-foreyouevenattemptit.Youhavetobeabletoactual-lyfeelyourselfasbeingstronger.Youhavetofeelthatsenseofdominationandaccomplishmentasifyou’vejustgrindedoutasetof10repswith70lbdumbbells.Gainingstrengthisjustasmuchphysicalasitismental.Thekeyisimagining,feeling,andultimatelybelievingthatyoucanwalkinandcurl5lbsmorethanyoudidthelasttime,asifitwerenothing,asifyouownthatweight.

Asthefitnessindustryhasexplodedoverthelast20years,manynewvariationsonbicepsexerciseshaveemerged.Withallofthechoicesinexercises,howdoyouknowwhichonestochosefrom?Thethingtorememberisthis.Thearmmovesthroughthesamerangeofmotion,regardlessoftheexerciseyouhavechosen,fromexten-siontoflexion,andback.

Withthatbeingsaid,ifyouwanttostimulatethemostamountofmassdevelopment,youMUSTchosetheex-ercisesthatallowyoutolifttheheaviestamountsofweight.Itiswellknownthat8-12repsisthemostidealreprangeforbuildingraw,leanmusclemass.How-ever,ifyouwanttogetbiggeryouhavetogetstronger.Why?Becausethestrongeryouget,themoreweightyoucanhandleinthehigherreprangesof8-12.Who’sgo-ingtohavebiggerbiceps?Person“A”whocandodumb-bellcurlswith40’sfor12reps,orperson“B”whocandodumbbellcurlswith70’sfor12reps?

Okthen,youseemypoint!Oneofthemosteffectivewaystoincreaseoverallmusclesizeistobreakforthreetofourweeksfromyourstandardtrainingandfocuspurelyonpower.

Forthisbiceps-annihilatingprogram,youwillbework-ingstrictlyinthefourtosixreprange,diggingdeepandtearingintothosefasttwitch,TypeIIAfibersthataresodominantandrenownedfortheirabilitytogener-ateexplosiveforce.Theplanissimple.Allyouneedisfoursolidreps.Anymorethansixrepsandyou’relift-ingtoolight.Tokeepyouontrackthroughoutthisphase,itisbesttopickupalogbooksothatyouareconstantlypushingyourselftousemoreandmoreweight,eachandeverytime.Noslackingallowed!!

Sostrapup,gearup,andlet’sgetreadytothrowupsomebigplates!It’stimetoforcethosebicepstodothatonethingsyourgeneticsdon’twanttohappen,andthat’sgrow….andgrowBIG!!

YourIronArsenal!TheBarbellCurl-Barbellcurlsarebyfarthemosttriedandtrueexerciseforgeneratingrawmusclemassandpower.Theyarecommonlyreferredtoasacompoundexercise,whereinmultiplemusclegroupsassistthemotion.Forexample,whenperformingbarbellcurls,notonlyareyouen-gagingyourforearmsandbicepsmuscles,youarealsoheavilyrecruitingfibersfromyouanteriordeltoidsandtrapeziusmusclestoaidinthemovement.Thisisagoodthinghowever,asyouwillbeabletoliftfarmoreweightperformingthisexercisethananyotherbicepsexercise,thussubjectingyourbicepsmusclestoabrutalbeatdown.

Butthere’sanotherreasonwhythebarbellcurlissoeffective,andithastodowiththoselittle2½lbplatesthatyouseeoftentimescollectingdustontheplateracksinmostgyms.

Curling65lbdumbbellsisn’teasy.Makingthat5lbjumpto70lbdumbbellscanfeellikeyou’readdinganextra20lbssometimes,regardlessofhowwellyou’vemas-teredhandlingthose65’s.However,withabarbell,

youcaneasilyincorporatetheuseof21/2lbplates.Adumbbelljumpfrom65lbdumbbellsto70lbdumbbellsisreallyanincreasefrom130lbsto140lbsbetweenbotharms.However,ifyou’reusingabarbellandincorporat-ingtheuseof2½lbplates,youcannowmakethejumpfrom130lbsto135lbswithgreaterease,withoutriskinginjury,andatthesametimestillgainingstrength.Theperceiveddifferenceinweightwillbebarelynoticeableandyet,youwillbecurlingmoreweightthanyourbicepsmusclesareusetohandling.Andoneofthesinglebesttriedandtruemethodstogainingmassistoforceyourmusclestohandleaload/stressorthattheyarenotusetohandling.

Beforeyouknowitthose2½lbplateswilladdupto15lbsmore,andyou’llbeshatteringyouroldliftingrecords,blastingthroughplateaus,andonyourwaytogainingmoremuscle!

WhetheryoupreferstraightbarbellsorEZCurlBar-bells,barbellcurlsareasurefirewaytoconstructnewdimensionstoyourbiceps.

DumbbellCurls-Whilestrikinglysimilartobarbellcurls,dumbbellcurlsof-ferupauniqueadvantageoverusingbarbellcurlsinyourroutine.Simply,itrequiresmoreenergyforyourbodytomove140lbsinonemovementthanitdoes70lbsinonemove-ment.Performingalternatingdumbbellcurlswillallowyoutoindividuallysubjecteachbicepsmuscletoanoverwhelm-inglybrutalbeating,asyouapproacheachandeverysinglerepwithmoregasinyourtank.

PreacherCurls-Byfaroneofthemosteffectiveexercisesatrecruitingandignitingmusclefibersintooverdrive,thepreachercurlisoneofthemostefficientexercisestoincludeinyourarsenal.Whetheryouchosetouseabarbellandadd21/2lbplates,oryouuseadumbbellandspoteacharmwiththeothertobangouttwotothreemorerepsbeyondfailure,thisexercise,whendoneproperly,willigniteamassivecascadeofintracellularmuscularresponses,allsimultaneouslyscreamingatyourmusclestogrowbigger!

Performingpreachercurlswithdumbbells,andthusonearmatatimeprovidesahugeadvantageoverusingabarbell.Withabarbell,whenyoufail,youfail,andunlessyouhaveaspotter,you’renotgoingtobeabletogetanymorerepsoutthanwhatyourbodyiscapableofdoing.Withdumbbellshowever,youcanuseyourotherarmtoassisttheworkingarmingrindingouttwotothreemorerepsbeyondfailure.Admentionedbefore,newmuscleissignaledtogrowwhenthemuscleissubjectedtoastressorthatitisnotfamiliarwith.Ifyoucanfailatrepnine,forceeacharmtogoto12withtheassistanceoftheother.

ConcentrationCurls,HighCableCurls,SpiderCurls,etc-

Forgettheseduringthepowerphase.You’reafterrawmass,andfranklyyourmusclebelliesareshapedthewayyourgeneticshavedictatedtheywillbeshaped.“Shap-ing”exerciseswon’tpackonthemass,andneitherwillbalancingononelegwhilestandingonabosuballwith20lbdumbbellsineacharm.Please,don’tmisunderstandwhatIamsaying.Purecontractionexercisessuchascon-centrationcurlscertainlyhavetheirplaceintheoveralldevelopmentofthebicepsmuscle.Theyarephenomenalforcreatingmuscle-splittingpumps,whichcertainlyfac-torintothegrowthprocess.Butifyouareaftermoremasstocarryonyourarms,stickwiththebasicsasout-linedaboveforthenextthreetofourweeks.Transitionbackintousingconcentrationcurlsintheeighttotwelvereprangeafterthispowerphase,andyou’llbeamazedathowmuchmoreweightyou’llbeabletousetoreallypumpthosebicepsup!Andthemoreweightyouuse,themoretraumayoucause.Themoretraumayoucause,themoremuscleyoustimulatetogrow.Themoremuscleyoustimulatetogrow,thefasterandbiggeryou’llgrow!

Changeitup.Whilethreeofthemosteffectiveexercisesatbuildingsheerpowerandsizehavebeenoutlinedabove,notalloftheseexercisesmustbeincorporatedintoeachwork-out.Thetraditionalapproachistoperformfoursetsofagivenexerciseandtomoveon,typicallyutilizingthreetofourdifferentexercisespermusclegroup.

However,whenwasthelasttimeyoudidsixsolidsetsofbarbellcurls?Whenwasthelasttimeyoudidtwelvesetsofpreachercurls?Itisfarmorechallengingtoper-formeightsetsofbarbellcurlsthanitistosplitthoseeightsetsupintotwodifferentexercises.

So,sincewe’reinthespiritofchange,givethisashot.• BigA$$BicepsRoutine#1• DBPreacherCurls:6xof4-6reps• DBCurls:2xof4-6reps• BigA$$BicepsRoutine#2• BarbellCurls:8xof4-6reps

Whilethisapproachisquiteuntraditionalinaccor-dancewithpopularthoughttoday,changeiswhatyieldsgrowth.Ifyoukeepdoingwhatyou’vealwaysdone,you’llalwaysgetwhatyou’vealwaysgot.Iffourweeksfromnowyou’dstillliketobecurlingthosesameold45’s,sobeit.Ifhoweveryou’retiredofgoingtogym,bustingyourass,andonlyreceivingminimalgrowthforallofyourhardwork,thenit’stimeforachange,andtimetostartgrowing!Afterthreetofourweeksofpurepowertraining,you’llbeamazedatjusthowmuchmoreweightyoucanhandlewhenyoutransitionbacktotheeighttotwelvereprange.Moreimportantly,you’llbeamazedathowfastyoubegingrowing!!

“Failure will not overcome me so long as my will to succeed is stronger”

WeakPointTrainingforBicepsMakeyourbicepsBEGforoxygen.Oneuniquetrickthatyoucanem-ploytoignitenewgrowthistoflexandsqueezeyourbicepsrelent-lesslyfor20secondsimmediatelyfollowingaset.HOLDthesqueeze,anddon’tletup.Thisextendstheperiodoftimeinwhichthemuscleisdeprivedofoxygen,thuscreatingagrowthstimulusthatsignalsyourmusclestogrowbigger.

Incorporatefascialtearing.Thefasciaisathinlayeroftissuethatwrapsaroundeachmuscletoholdits’shapeandforminplace.It’slikesaranwrapwrappedaroundaballofbeef.Yourfasciaisthesaranwrap.Manyadvocatethatinordertoallownewgrowthtooccur,onemustcreatetinytearsinthefasciathatallowittostretchandexpand,thusallowingyourmusclecellstogrowbigger.Attheendofdoinginclinedumbbellcurlswhenyoucannolongermovethedumbbellsupevenaninch,letyourarmshanddowntherefor30-60secondsandfeelthetremendousstretchthatplacesonyourbiceps.BeVERYCAREFULhowevernottohyperextendtoelbow.Youcanalsostandupandstretchoutthebicepsfor30-60secondsonabench.Doingsoshouldcreatetinymicrotearsinthefasciathatsurroundsthebiceps,allowingfornewroomfornewgrowth.

Ifyoutraditionallytrainbicepsafteryourtrainback,changeitupandgivebicepstheirowndaywhereyoustartwithbicepsfirstandhitthemwhentheyarefresh.Doingsowillallowyoutotrainthemwithheavierweightsandgreaterintensity.Idon’tknowaboutyou,butI’mbeataftertrainingbackandallthatheavydeadlifting,andjustdon’thavetheenergytoputintobiceps.Sotrygivingbicepstoppriorityonaseparateday.

Decreaseyourvolumeonbiceps.Ifyougohardandheavyonbackday,you’relikelyplacingagreatamountofstrainalreadyonyourbiceps.Soifyoudotrainbicepsonaseparatedayfromback,sticktousing6-7highintensitysets.Somepeoplerespondgreattohighervolume.Othersdonot.Youneedtofindoutwhereyou’reatinthespectum,soplayaroundwithdifferentlevelsofvolumeandfre-quency.

Throwinahighreppump-upsetforbicepsafewdaysaftertrain-ingthem.Itcouldbeattheendofyourlegworkout,orattheendofyourchestroutine.Tryincorporating1-2light,yethighrepsetsofcablecurlstoreallypumpupyourbicepsandflushthemwithbloodandnutrients.Don’tgotofailure.Infact,stop1-2repsshyofhit-tingfailure.Performinghighrepsetswillsurprisinglycreateanicelittleshocktoyoursystem,increasethebloodflowtoyourbicepsmuscles,andwilladdasparkofnewgrowthtoyourarms.

Thetricepsmakeup3/5thoftheentireupperarm.Beingthelargerofthetwomusclegroupswhencomparedtothebiceps,itiscriticaltodevelopthickandmeatytricepsifyouwanttostretchyourshirtsleevestothepointofrip-ping.Thetricepsarelargelymadeupofthick,powerful,fasttwitchmusclefibers.Therefore,ifyouwanttoproperlystimulatethebiggestgrowthresponsefromthem,you’llneedtotrainheavy.Buttogetmaximumdevelopmentofthetricepsmuscles,weneedtoslaughterthetricepsfibersfrom3strategicvantagepoints.

POWER–STRETCH–SQUEEZEThePower–Stretch–Squeeze(PSS)principleisbasedonthenotionthatforanymanygroup,thereisapositionforthebodyinwhichyoucan1)lifttheheaviestamountofweightviarecruitingsupportingmusclegroups,2)achievethedeepeststretchforthedeepesttearingofmusclefiberspossible,and3)focusinonacquiringmaximumcontrac-tion.Essentially,wearegoingtoincorporatestrategicexercisestoforceourtricepstogrowthroughusingsomeheavyassweight,deeptissuestretching,andpeakcontrac-tion.

POWER-Powermovementsaremovementsthatyoucanliftthemostamountofweightwith.Thesearecompoundmove-mentsthatrecruitsupportandassistancefromsurroundmusclegroups,suchasthechest,shoulders,andbackmus-cles.Thesecompoundmovementsfortricepsinclude

• CloseGripBenchPresses• WeightedDips• LyingBarbellExtensions

Foryourtricepstraining,choseoneoftheabove-men-tionedexercises.Wearegoingtoperform3heavywork-ingsetsofthisexerciseinthe4-6reprange,followingthesamepowerprinciplesoutlinedinChapter2:BrutalizeYourBicepsIntoNewGrowth.Oneachrepetition,youwill,withcontrol,explodeonthepositiveandallow5secondsonthenegative.

Chapter 3Amassing Titanic Triceps

STRETCH-Stretchpositionexercisesforanymusclegroupareverytraumatictothefibersinvolved.Bystretchingthetri-cepsmusclefiberscompletely,thosefiberswillneedtogenerategreaterforcetoreversethemotion,therebytearingthemusclefibersdeeply.Thisisafantasticwaytoreallymaximizetricepspotentialfordevelopmentandsweepingshape.Belowarethreeofthemosteffec-tivestretchpositionmovementsfortriceps.

• OverheadBarbellExtensions• OverheadDumbBellExtensions• OneArmOverheadDumbBellExtensions

Choseoneofthethreeexerciseslistedaboveforyournexttricepsexercise.Wewillbeperforming3setsofthisexerciseinthe8-12reprange.Infact,aimforfail-ureat8repsinyourfirstset,failureat10repsinyoursecondset,andfailureat12repsinyourthirdset.Thisactivatesagreaterpercentageoftricepsmusclefibers.Inyourtriceps,youhavesomemusclefibersthatareca-pableofhandlingXweightforonly8reps,somemusclefibersthatarecapableofhandlingXweightforonly10reps,andsomemusclefibersthatarecapableofhan-dlingXweightforonly12repsbeforefailureoccurs.

SQUEEZE-Thepumpisoneofthegreatesttoolstoutilizeforbuild-inggreatermusclemass.Notonlydoesawickedpumpfloodthemusclewithblood,oxygen,andnutrientsforrepair,buttheburningsensationthataccompaniesthepumpalsotriggersthereleaseofgrowthhormone.And,growthhormonedoesexactlywhatits’nameimplies…itmakesyougrow!Butthepumpisalsobeneficialinthatitcanaidinstretchingoutthefasciathatsurroundsyourmuscletissueandmaintainstheintegrityofthemuscleshape.Stretchingoutthefasciaallowsformus-clecellstogrowbiggerandwithgreaterease.Belowyouwillfind3ofthemosteffectiveexercisesforfullysaturatingthetricepsmusclewithblood.

• OneArmCablePushdowns• SlowTricepsPushdowns• CableKickBacks

Thegoalwhenperforminganyoftheseexercisesistopumpasmuchbloodintoyourtricepsaspossible.Withthatsaid,keepyourrepshighinthe13-15reprange,anddon’tworryabouttheamountofweightyou’reus-ing.Ifyou’reonlyusingacoupleplatesonthecablestack,don’tworryabout.Innotimeyourtricepswillbebustingoutofyoursleevesbecauseyoutookthetimetoproperlyutilizetheweightastool,ratherthanlettingyouregogetintheway.Ofcriticalimportanceinpump-ingupthetricepsistopauseandholdthecontractionattheverybottomfor3-5seconds.Doingsowillinflateyourtricepstothesizeofaballoon,yieldingwickedpumps,andwillmakeroomfortherapidnewgrowthspurredonbythePOWERandSTRETCHmovements.

WeakPointTrainingforTricepsIfTricepsareaweakpointforyou,herearesometipsthatareguaranteedtohelpyouthickenthosebadboysup.

Thetricepsareinvolvedheavilywhenyoutrainbothchestandshouldersthroughtheuseofbenchpressesandoverheadpresses.Takethisintoconsiderationwhenconstructingatricepsprogram.Ifyourgoinghardandheavyonbenchestobeefupyourchest,andhardandheavyofoverheadpressestothickenupyourshoulders,takeintoconsiderationthedegreeofdamagethatyourtricepstakeon.

Itcouldverywellbethatyourtricepsaresimplyovertrainedfromtheheavybenchingandpressingbythetimeyoutraintriceps.Anditcouldverywellbethattheworkyourtricepsreceiveonchestanddeltdayisampleenoughtoonlywarrantafewheavyworkingsetsfortricepswhenyoudirectlytrainthem.

Findtheexercisesthatworkbestforyou.Iwascon-stantlytoldtogoheavyondipsandclosegripbenchpressestothickenupmytriceps.Itriedmultiplevariationsoftheseforyearswithveryslowresults.ButwhenIswitchedovertodoingOverheadBarbellExtensionsandRopepressdownswithastrongempha-sisonspreadingtheropecompletelyatthebottomandholdingthecontraction,mytricepsBLEWUPlikecrazy.Lessontolearn:Whatworksgreatformost,won’tworkgreatforall.

Placeastrongemphasisonthecontraction.Tooftenwegetwrappedupinhowmuchweightwecanpressorpushdown.Whendoingcablepushdowns,holdingthecontractionatthebottomandreallyflexandsqueezefor5secondsonEACHREP.

Incorporatefascialtearingtechniques.Thefasciaisathinlayeroftissuethatwrapsaroundeachmuscletoholdits’shapeandforminplace.It’slikesaranwrapwrappedaroundaballofbeef.Yourfasciaisthesa-ranwrap.Manyadvocatethatinordertoallownewgrowthtooccur,onemustcreatetinytearsinthefas-ciathatallowittostretchandexpand,thusallowingyourmusclecellstogrowbigger.Soincorporatesometricepsstretchesandholdthemfor60secondsimme-diatelyfollowingasetwhenyourtricepsarealreadypumpedandflushfullofblood.

Usepartials.Whenyoucan’tdoanymorecablepush-downs,pumpoutquarterrepsthatonlymoveafewinches.Thiswilltorchthelastfewremainingmusclefibers,guaranteeingthatyou’vehitthemall.

Well-developedforearmsareatruesignofgripcrush-ingpower.Whetheryougotoshakesomeone’shand,oryou’rewearingashirtthathidesyourupperarms,hav-ingmassiveandvascularslabsofmeathangingoffyourforearmsisasurefiremethodofcommunicatingyourstatusofbeingtheAlphaMale

Someguysdon’ttraintheirforearmsatall,andcanachievedescentsizeanddevelopment.Buttotrulymax-imizethegrowthoutofyourforearms,youhavetohitthemhardlikeeveryothermusclegroup!Doingsowillnotonlycreateacrushingvicelikegripandimpressivelookingforearms,butitwillalsohelpyouliftandsta-bilizeheavierandheavierweights,contributingtotheoverallgrowthofeveryothermuscleinyourbody!Let’stakealookateachoftheforearmgroups,andwhatexerciseswecanusetodevelopdramaticsizeandcrushingpower.

TheForearmFlexors-Byfarthemostnoticeableportionoftheforearm,theforearmflexorsrestontheundersideofyourforearm,andarethebiggestofthetwomusclegroupsthatmakeuptheforearms.Theflexorsarethemusclegroupthattrulyshinewhenyou’rewearingshortsleevedshirts,creatingthatlookofthick,dense,muscle.

• SeatedBarbellWristCurls• OneArmDumbBellWristCurls• LoadedBarbellStaticHolds• BehindtheBackBarbellWristCurls•

Chapter 4Forging Massive Forearms!

TheForearmExtensors-Tofullyachievewellbalancedandthick,meatyfore-arms,trainingtheextensorsandbrachioradialisisaMUST!Havingthickforearmextensorsandathickbra-chioradialismusclethatsnakesupintothebicepscre-atesatrulywickedandpowerfullooktoyourforearms.Belowyouwillfindthe4mosteffectiveexercisestousefortrainingyourextensors.

• ReverseGripBarbellorPreacherCurls• DumbBellHammerCurls• ReverseBarbellWristCurls• ReverseDumbBellWristCurls

Asyoucansee,thereareavastvarietyofexercisestochosefromwhenitcomestotrainingforearms.Mysug-gestiontoyouistofind1-2exercisesfortheextensors,and1-2exercisesfortheflexors,thatyoulikebestandstickwiththemfor4-6weeks.Somepeoplewillsimplyfindbarbellwristcurlstobeuncomfortable,duetohowtheirwristsarestructured.Otherswilllovethem.Be-lowisoneofmypersonalfavoriteforearmsroutines,andisTHEroutinethathasturnedmyforearmsfromchickenwingsintobeefyslabsofmassthatpeoplecon-stantlycomplimentmeon.

TheRoutine-• *LoadedBarbellStaticHoldsSupersetw/ReverseBar-

bellCurls(15-20reps):4X• SeatedBarbellWristCurlsSupersetw/ReverseBar-

bellPreacherCurls(15-20reps):4X

*ToperformLoadedBarbellStaticHolds,youwillneedtoutilizeanOlympicbarbell.Ihavefoundthatthebestplacetoperformthisisinsideacageorsquatrackwhereheavydeadliftsandsquatscanbeperformed.Loadthebarbellwithaweightthatyoucanholdtoforalmost60seconds.Usinganover/undergrip,grabthebarbell,standupwithit,andhold.Yourgoalistoholdontothatbarbellfor60secondswithoutlettinggo.Itisbeneficialtosetthesafetypins/barstoroughlymid-thighlevel,sothatifyoudoloseyourgrip,youcanei-therquicklyre-rackyourweight,ortheweightwillonlyhaveashortdistancetodrop.

“fall down seven times.....get up eight”

Youmayhavenoticedthattheforearmexercisesareperformedeitherforanextendedlengthoftime,orthroughtheuseofhighrepetitions.Theforearmsareauniquemusclegrouplikethecalves,inthattheyre-spondtoveryhighreps.Considerforamomenttheforearmsonsomeonewhoworksconstructionallday…acarpenterperhapswhoisconstantlyusinghishammer,andbytheendofthedayhascompletedhundredsandhundredsofrepetitionsbyswinginghishammer.Thevastmajorityofcarpentershavemassiveforearmsandforgethemthroughcontinuousrepetition.Thisisduetothedominanceofslowtwitchmusclefibersfoundintheforearms;thatis,musclefibersthataredesignedforendurance.However,yourforearmsdocontainasub-stantialamountoffasttwitch,powerorientedmusclefibers.And,eachindividualwillfindthatthecomposi-tionofhisfibersdiffersfromotherpeople.Soyouwillwanttoexperimentwithreprangeswhenitcomestotrainingyourforearms.Performsomesetswith15-20repetitions,othersetswithonly8repetitions.Hereisanexampleofablendedreprangeroutineforyou.

1. HEAVYLoadedBarbellStaticHolds.2sets,eachheldfor15-20seconds

2. LoadedBarbellStaticHolds.2sets,eachheldfor45-60seconds3. HEAVYOneArmDBWristCurls.1set,6-8reps4. OneArmDBWristCurls.1set,15-20reps5. HEAVYReverseBarbellCurls.2sets,6-8reps6. ReverseBarbellCurls.2sets,15-20reps.

Chapter 5Hot Girls Love Big Arms

Let’sfaceit.Whenyourarmsstarttotakeonnewpropor-tions,youwillhavealotmorewomentakingnoticeofyourAlphastatusamongstmen.AndwiththiswillcomegreateropportunitiesforYOUtodategorgeousgirls!

Someofthesegirlswillbegirlsthatyou’refriendswith.Being“justfriends”thoughcanbeaverytrickysituationtogofromnoroman-ticinteresttoprofoundsexualattraction!Butwe’llteachyouhowtodothat!Someofthesegirlswilllookandsmileatyouasyoudisplayanimpressivesetofarms,buttheballis100%inyourcourttogoupandstartaconversation!Andwe’llteachyouhowtodothattoo!

Pickingupbeautifulgirlsrequiresskills…it’scalledhavinggame.Andifyouneedhelpwithyourgame,orifyouhavedecentgamebutcouldusesomehelptogetbetter,we’dliketoofferyouaFREEchapteroutofourAXCITEAttractionGuidewrittenspecificallytohelpyouattractandsucceedwithmorewomen!

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the big arm guide

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