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FITNESS TIPS FOR 8/30/2000
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18 INCH BICEPS HERE I COME!
By Steve Gardner
Inspired by an article that has just appeared (as I write this
article) in Natural Development I thought I would compose
a piece of my own on the subject of bicep training and the
size of our upper arm measurements.
I am six feet three inches and around 224 pounds. Not bad but
hardly likely to scare the horses or be considered freakish. On
an average size man my weight and dimensions would be large
and give me the typical Bodybuilder's shape. I have still a way
to go however before I am able to fill my large frame out. Even
so, I would be a member of the 16 inch arm club. I seem to
recall reading that a few years back there was a 'club' which
you could write to and you had to have at least a flexed upper
arm measurement of 16 inches to be considered for
membership. My right upper arm, when flexed - but not
pumped - is a tad under 17 inches. Not bad when you
consider, many moons ago, that I could boast only of a
magnificent twelve and a half inches!
I am gonna make it worse now by saying that I only do two
sets for arms. Just two sets in total. One set of curls and one
set of dips. That is not a mis-print and to make it worse I
don't do any warm-up sets either. Both the two sets are
considered by me to be work sets. Worse still, I do rest
pause on the curls and the total reps for both movements
are no more than 12!
Here is an example of a routine I was doing.
Mondays Warm-up and then.
Squats 20 kilos each side of an 80-inch bar. 70 kilos e/s x 5 reps
Bench Press 20 kilos e/s x 8 reps 50.25 kilos e/s x 4 reps
Lat. Pulldowns 40 kilos x 8 reps 121 kilos x 4 reps
Crunches x 25 reps.
Thursdays Warm-up as before
Seated Barbell Press 10 kilos e/s x 8 reps. 30 kilos e/s x 4 reps
Deadlift 20 kilos e/s x 8 reps 85 kilos x 4 reps
E-Z Curls 29.25 kilos e/s x 5 rest-pause reps
Dips 43 kilos over bodyweight x 5 reps
Crunches x 25 rep
Note: e/s = each side
As can be seen this is a very low volume routine, which while
it suits me, it may not suit you. Nevertheless, you can see
that there appears to be two reasons why I am able to boast
of having 17 natural inches up my sleeve. One is the sheer
poundage I am lifting in one or two movements - which while
not being earth shattering are not to be sniffed at. The second
is that I am doing what are called compound movements.
These form the core of my workouts and are the main reason
why anyone gets big. Indeed it has been said that you could
drop the curls and dips from such a routine - when trying to
milk its full benefit and providing you are still putting weight
on the bar, your arms will grow too. Believe you and me, if
your bench press goes up 50-pounds, so will your biceps
measurements.
The weights quoted are neither my best ever or what I
consider 'as far as I can go'. No way! There is plenty of
room for improvement and injuries allowing I aim to go over
80 kilos e/s on Squats, 60 kilos e/s on Benches, 140 kilo
Lat. Pulldowns. 35 kilos e/s on Presses, 32.5 kilos e/s on
curls and 105 kilos e/s on the Deadlift. Not forgetting 60
kilos for reps on the dips! These are my immediate targets.
I may consider a slightly higher volume approach for my
next routine, but only once I have milked this cycle dry. I will,
of course, have to drop some weight from the curls and dips,
but will endeavour to see if a higher volume approach will
bring the veins out and give me that elusive 17 .25 inches,
then 17 .5 and so on. Of course, it might be better just to
get bigger and stronger and let the measurements take care
of themselves. What do you think?
This article is not supposed to be a vehicle for me to tell
you all about myself, although it certainly does that. No,
its to tell you of an alternative method for getting big biceps,
compared to the mainstream magazines and to prove to you
that it can be done. So like I said in the title - 18 inches here
I come!
Are you prepared to join me in the 18 inch biceps club?
© Steve Gardner 1999. from Muscle Mob Magazine, by permission of
the publisher
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