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The Bigger Arms Challenge

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  • The Bigger Arms Challenge

    Could this program really add 3/8ths of an inch to an average trainee's biceps? Could it really help experienced lifters bust through a plateau?

    • Are you disappointed with the size of your biceps and triceps?

    • Perhaps your upper arms have been at a sticking point for months?

    • Maybe you'd just like to get those big guns... even BIGGER?

    If you answered any of the above questions with a yes, I challenge you to apply my hard, brief, biceps and triceps cycles... for only two weeks. All I want is for you to give me four workouts in 14 days.

    That's it.

    I promise that the cycles in this article, properly performed, are going to stimulate your biceps and triceps into renewed growth.

    How about specializing on your biceps and
    triceps for the next two weeks?


    Here's the deal in condensed form:

    There's a cycle for week 1 and a related, even harder cycle for week 2. Those of you who are interested will start the workout on May 8, 2006.

    The routine will involve 1 set of two or three biceps exercises and 1 set of two or three triceps exercises – performed to momentary muscular failure.

    You then execute the routine 4 times in two weeks. After your last workout, on May 19, 2006, you'll rest two days, retake your upper-arm measurements, and report the results. I'll talk about the requirements in much more detail, after the movements are described.

    Warning! Both cycles entail intense muscular PAIN.

    Warning! Don't underestimate this seemingly "easy" routine or it will destroy you!

    The exercises involve variations of the biceps curl, triceps extension, chin-up, and dip... plus, a technique called pre-exhaustion.

    Pre-exhaustion is a HIT concept that stacks together a single-joint and multiple-joint exercise. When those two exercises are turned around, it's called reverse pre-exhaustion. Double pre-exhaustioninvolves the stacking of three movements.

    Here's the first cycle, which is to be performed during week 1:

    WEEK 1: REVERSE PRE-EXHAUSTION CYCLE

    • Extremely slow chin up, 1 repetition only, immediately followed by

    • Biceps curls with barbell

    Rest briefly.

    • Extremely slow dip, 1 repetition only, immediately followed by

    • Triceps extensions with one dumbbell.

    Extremely slow chin, 1 repetition only: The objective is to make a single repetition as intense and slow as possible, while still being able to complete it. From a hanging, underhand position — arms fully extended — take as long as possible to get your chin over the bar.

    Try to move an inch and hold, another inch and hold, and so on. Remain in each position briefly (without lowering) and move up very deliberately until your chin is over the bar and your upper chest touches it.

    Have an assistant who has a watch with a second hand call out your time in seconds (5, 10, 15, 20) as the exercise progresses. Once you've achieved the top position, lower yourself in exactly the same manner. Again, your assistant should note your time in seconds.

    If your grip is a problem, cut out a couple of thin rubber-foam pads and place them between your palms and the bar. Doing so will help your gripping power. Also, make sure the horizontal bar you're holding on to is stationary. It's not to your advantage for it to move, rotate, or revolve.

    Begin this movement with a goal of 30 seconds positive (pulling yourself up) and 30 seconds negative (lowering). If successful, add 5 seconds to both phases in your next workout.

    Note: Only a handful of bodybuilders have ever been able to achieve 60-seconds up and 60-seconds down.

    At the completion of your one rep, move quickly to the biceps curl.

    Biceps curls with barbell: This is a standing barbell curl performed strictly. To be conservative, lower your normal curling resistance by at least 20 percent. Grab the barbell with your palms up and your hands shoulder-width apart. Stand erect. While keeping your body straight, smoothly curl the barbell.

    Slowly lower the weight while keeping your elbows stable. Try to keep the speed at approximately 2 seconds on the positive and 2 seconds on the negative.

    Don't pause at the bottom. Begin the next repetition immediately. Repeat for maximum repetitions in the 8 to 12 range. Focus on getting one more repetition, even when it looks like you won't succeed. Accept the pain...and then ignore it. Do the next rep. Most people quit when in fact they have one or two reps left in them.



    Stabilize your elbows as you smoothly lower and raise the barbell in strict form.


    Get a quick drink of water and ready yourself for the extremely slow dip.

    Extremely slow dip, 1 repetition only: The 1-repetition dip is performed in a similar fashion to the 1-repetition chin up. Start the dip in the bottom, stretched position. Move up an inch and hold, another inch and hold, and so on. Take 30 to 40 seconds to push to the top and an equal amount of time to lower yourself.

    Your training partner should make sure he paces you appropriately by calling out your raising and lowering times in seconds. Don't shoot past any of those 1-inch ranges. Ease gradually into and out of each small part. After the last few seconds of lowering, step down, pick up a properly loaded dumbbell (35 or 40 pounds may be enough), and start doing the triceps extensions.

    Triceps extensions with one dumbbell: Grab a single dumbbell at one end with both hands and press it overhead. Keep your elbows close to your ears as you slowly lower the dumbbell behind your head. Keep your upper arms vertical; only your forearms and hands should move. Extend the dumbbell smoothly back to the top position. Repeat until you reach muscular failure, always remembering to try for 1 more repetition. Focus on the triceps pain... and tolerate it.

    Keep your elbows in a stable, vertical position throughout the movement. Your goal is 8 to 12 strict repetitions.

    Note: One key to this first cycle is moving quickly between the two biceps exercises and between the two triceps exercises. If you rest as long as 3 to 4 seconds between the pairings, you're limiting growth stimulation. Make it a point to NOT REST from one to the other.


    WEEK 2: DOUBLE PRE-EXHAUSTION CYCLE

    In week 2 you'll be adding a third exercise — the negative-only chin and the negative-only dip. You better have your act together to transition correctly through this series.

    • Extremely slow chin up, 1 repetition only, immediately followed by

    • Biceps curls with barbell, immediately followed by

    • Chin up, negative only.

    Rest briefly.

    • Extremely slow dip, 1 repetition only, immediately followed by

    • Triceps extensions with one dumbbell, immediately followed by

    • Dip, negative only.

    Extremely slow chin, 1 repetition only: This is the same exercise that you did in week 1, except now you should be stronger and able to last longer. How about trying at least 45-secondsupand 45-seconds down? It's imperative that you spend as much time on the negative as you do on the positive. It helps to have a training partner call out your time in seconds.

    Biceps curls with barbell: Start curling immediately. Keep the movement as strict as possible and go to failure, which should occur between 8 and 12 repetitions.

    Chin, negative only: You'll need a chair, stool, or some steps placed under the chinning bar. You'll be pushing yourself up with your legs and lowering slowly with your arms only.

    Can you do an 8-second, negative-only repetition with 40 pounds attached to your waist? How about a second repetition, then a third? Eight repetitions is your goal, with or without the added resistance. (You can also use a combination of both — as many reps as you can manage with the weighted belt, get out of the belt, then a few more with just your body weight.)



    Notice the stool, for stepping on, under the chinning bar. Also notice the weight belt around his hips and the attached plate. He'd probably have a bit more control if the plate was higher on the chain. From the top, lower in 8 seconds, to the fully stretched position. Climb quickly and descend slowly.


    Shake your arms a bit, hydrate your mouth, and jump back into the cycle.

    Extremely slow dip, 1 repetition only: Just like week 1, except now you've improved. Try to take at least 45 seconds going up and the same amount of time fighting your way down.

    Triceps extension with one dumbbell: Grab a dumbbell at one end with both hands and let your triceps do their thing. Burn 'em out as best you can for 8 to 12 reps.

    Dip, negative only: You'll also need a chair, a box, or steps to assist you in getting into the top position of the dip, preferably with some resistance attached to a weight belt. Once there, begin the deliberate lowering process. Make up your mind that your somewhat rested chest and shoulder muscles can be called into action to force your triceps simply to do more work — more work than they've done previously. Knock them out for 8 to 12 repetitions. It really helps if you can relax your face and neck on the way down.



    From the top position, bend your elbows and lower your body under control while resisting the movement with your triceps. Remember, the concept is... legs up fast, triceps down slow.

  • #2
    May Bahut Dubla Hu, Agar Apakay Pass Iska Koi Solution Hai To Ba_tai_ya?

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    • #3
      Originally posted by YOUTH INDIA
      May Bahut Dubla Hu, Agar Apakay Pass Iska Koi Solution Hai To Ba_tai_ya?
      Visit Here:-
      Megrisoft Team Member
      Search India

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      • #4
        tu dubla hay , ya to aachi bat hay, kuki tu to 'bala' hay.BE HAPPY

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        • #5
          cant be bothered to do slowwwww dips and chin ups ..........temme somethin practical mate

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          • #6
            Hi Megri,
            Thanx for reference. But i m a office goser. i go to office at 8.30a.m. and returned back at 8.30p.m. I m leave alone. So after that there is no so much energy in me to do any thing.
            please help me on this routine life

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