I got an article emailed to me by a friend. is this legit?
Add up to 1 Inch On Your Arms in 3 Workouts
By Pete Sisco
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 toofrequent
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
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.
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
Seated Biceps Curl: Sit on a bench inside a Power Rack or Smith machine. Rest a barbell
on the rack so that when you're sitting on the bench the bar is close to the end of your
range of motion. (Close to your chin.) Take a shoulder-width underhand grip on the bar
and lift it off the rack and curl if a couple of inches toward your chin. Use a weight that is
so heavy you can only hold it for 5 seconds. This exercise allows you to use more weight
than you normally would. Try to curl 150% to 200% of your normal biceps curl weight.
If you can hold the weight more than 5 seconds it's too light. Experiment a bit. You'll be
rewarded by hoisting more weight than you biceps ever have!
Close-Grip Bench Press: Also 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 four inches apart and contract your triceps to lift the bar off the support and
to full extension without locking out. You should only move the bar an inch ore two off
the supports. Use a weight that is so heavy you can only hold it 5 seconds without locking
out. Again, with this restricted range you should be able to use at least 50% more weight
than normal and some people can lift double the first try.
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
Seated Wrist Curls: Sit on a bench and take 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 and hold it in that position for 5 seconds Again, if you can hold it longer, it's too
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, just flex your wrists
then hold that position for 5 seconds.
Avoid any other arm training whatsoever. Return to the gym in 4 or 5 days and repeat
these four exercises. 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 to fifteen days. Avoid any
other arm training during this time. You can 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.
Always train with your brain,
I want to be a gladiator on Spartacus. Or at least be on the same cycle as them.
Height - 6'
Weight - 247 lbs
BF% - 16