Overview Of
Article
We will cover
a plethora of subjects today, up to and including the actual workouts used
within the next 8 weeks. Each will be vital to your understanding of the
following training program. Here is a brief preview of what you will read
about.
1.
Opposite Pole
Supersets
2.
15-20-25 Blitz
Explained
3.
Elbow Flexor
Review
4.
Stimulation of
Circulation in Order To Bring Nutrient Rich Blood To the Muscle's
5. Split Explained
6. Workouts A, B, C, D
7. Final Thoughts and Tips
Opposite Pole
Supersets
I
believe you are beginning to understand the fondness we have for supersets sets
on this site. Simply put, they are perhaps the greatest shocking method of all
time. Opposite Pole sets are as effective as they are painful. The key is
this, when training, we will have certain levels of strength depending on how we
grip the bar, machine, or other device. This applies to foot positioning as
well.
The
reason for this, is due to the fact that variation in grip or stance, calls into
play certain flexors or extensors for a particular function. For an applicable
example, if I grasp a barbell with a palms down grip and perform barbell curls,
I am using certain muscle fibers, that would not have come into play had I used
an underhand grip. Starting at the wrist you can recognize that your wrist
extensors would come into play to stabilize the bar, where as your wrist flexors
would come into play in a much greater fashion if you gripped the bar with a
palms up grip.
To
further compound the situation, there are many different elbow flexors.
The brachialis,
brachioradialis, and the biceps brachii are all elbow flexors. Each of these
comes into play when you curl, or flex your forearm. However, the
brachioradialis and brachialis are relied on to a greater extent when the palms
are nuetral or turned down, and the biceps are of main use when the palms are
turned upwards.
Enter
opposite pole supersets. You will begin by utilizing a grip that calls into
play the weaker flexor or extensor group, and go to failure with a certain
weight. When this point has been reached, you will then change hand, or stance
positioning, so that your stronger muscle groups can continue the set.
Therefore if I were to perform 10 repetitions with a weight on reverse barbell
curls, I'd probably be able to perform another 10 immediately after switching
hand grips. This does a number of things.
1.
It pre-exhausts
the second elbow flexor( biceps) in a manner it is not accustomed to.
2.
It forces the
original elbow flexors to continue longer then they are used to. Just because
one elbow flexor is used more than another in a hand grip, does not mean that
the other flexors are still not supporting the movement. Therefore you would
blitz them two-fold!
3.
In the case of a
biceps curl, you would have the added benefit of using both your wrist extensors
and flexors to curl the given weight, that's double the power, and double the
stimulation to your biceps region!
Opposite poles can apply to almost any exercise. For example, after you fail in
wide grip palms facing away pull downs or pull-ups, you would then bring your
hands closer and switch them to an underhand positioning. This will allow you
to continue the set, and progressively overload the lats. They are called
opposite pole because you usually grip in completely opposite directions or
poles. Other examples would be reverse grip triceps extensions supersetted with
normal grip extensions and
overhand bent over rows supersetted with underhand bent over rows, etc. etc.
The 15-20-25
Method Explained
The
following method is so intense, that I would never recommend doing more than one
or two completions of it in a workout. And when I say that, I mean that your
whole workout literally just consists of this method. Its short, brutal,
painful and flat out stimulates insane growth! What more can one ask for?
Here we
combine the strip set with the rest pause method, and place them under the
heading of a repetition scheme. You see, I believe that people will fail miles
short of what they were capable of while utilizing strip sets. This method
allows for no mercy, you must complete the indicated number of repetitions, no
matter the cost!
Begin
by selecting a weight you can only lift for a maximum of 12 repetitions. Say
you were doing dumbbell curls. You would fail on the 12th rep, and set the
weight on your knees. Rest pause a few seconds, and then eek out the final
three repetitions. Without hesitation, strip the weight down. I prefer 10
pounds per dumbbell, but essentially you will choose a weight that you can
normally get 15 repetitions with. Once you strip the weight, you will get as
many repetitions as possible, before rest pausing. Normally after a strip set,
you'll barely be able to get 6 reps before failing, the lactic acid build up is
just too great! However, you must, and I repeat must rest pause out 20
repetitions, I don't care how many rest pause intervals are used! Lower the
weight again, by 10 pounds per dumbbell and use the rest pause method to get 25
repetitions. At the end of the set you will be destroyed, in agony and drenched
in sweat!
What
I normally do is select weights that allow me, when fresh to get the prescribed
amount of reps for the given amount of weight. However, it's obvious that you
will be seriously fatigued, making rest pause sets that much harder!
Again,
going back to dumbbell curls. If you can lift 50 pounds in each arm for 12
strict repetitions, then choose it for the first set. If you can then lift 40
pounds for 15 reps when fresh, then choose it for your second weight, and
finally choose 30 for the last set.
It
would look like this
·
50 pounds
caused failure at 12 reps, then you rest paused once which allowed 3 additional
reps
·
You would then
strip the weight down to 40 pounds and reach failure. Due to fatigue this may
take place after 6 reps. Utilize the rest pause method, which would allow you
to reach 15 reps before failure again. Then rest pause one more time and reach
20 repetitions
·
Strip down to
the 30's only this time you must rest pause out 25 repetitions!
Try
that on any exercise and I guarantee growth! It forces you to reach a level of
proficiency, rather then just thinking that you reached that level.
Elbow Flexor's
By way of
review, there is more than one muscle group responsible for elbow flexion. If
you notice, Adam Knowlden, and myself consistently stress the importance of
working each of these regions. For one, they will enhance your strength level
on basic exercises such as the barbell curl, leading to progressive overload of
the biceps brachii. Secondly, they are flat out freaky looking! These are the
flexors discussed above, which were also illustrated in the previous picture
shown. We are going to dedicate much of our effort to these muscles, namely the
brachialis to add a 3d appearance to your humorous / upper arm region. Therefore
hammer curls, and reverse curls will play a major role for you, in the following
weeks. For more information on this subject, I would refer you to 8 weeks to
bigger forearms.
Remember, that
this is a sport of symmetry. And that does not just include symmetry between the
basic overall body parts, but between actual muscular regions as well. In your
quest, to become an anatomical phenomenon, this must take extreme precedence.
Which is why, I would also utilize the eight weeks to bigger triceps program,
either before or after this one has been completed. Do that, and your arm's
circumference will expand to unknown realms of freakiness!
Circulation
After
completion of a hardcore workout, waste rich blood tends to pool up in the
target muscle group. While a blood pump is excellent and has been shown through
many studies to enhance growth( for example lactic acid can actually increase
testosterone levels (1, 2, 3) !), I would highly suggest focusing on bringing as
many fresh micronutrients( vitamins ) and macronutrients ( carbs, proteins ) to the muscles
immediately following a workout routine. In order to do this, you will want to
assist your heart in circulating blood throughout the body.
This is
best accomplished through some form of aerobic work, or movement with oxygen.
The worst thing you can do is lay down on the ground and pant for 30 minutes.
After an anaerobic, waste building workout, it's best to do the opposite. You can
accomplish this through riding the elliptical machine, very slowly for 5 minutes
or flexing and posing for 5-10 minutes.
After
which I would lightly stretch the target muscle group. Not intensely as in
fascia stretching, which will be included in the program, but more
therapeutically applied. Stretching for 1-5 minutes will definitely enhance
recovery.
Training Split
Explained
Included for your viewing pleasure are four distinct workouts. These will be
labeled, as workouts A through
D. You will perform them as follows:
Workout One:
Complete Workout A
Workout Two: Complete Workout B
Workout Three: Complete Workout C
Workout Four: Complete Workout D
Repeat Process
-
Until 8 weeks is completed
As far
as frequency is concerned, you should perform these workouts once every
5-7 days. Which means if you worked the biceps on Monday, the earliest you
could train them again would be Saturday, and the latest would be the following
Monday. Quite frankly it all depends on your recovery ability, which is
centered on your diet, sleeping patterns, and genetics to recovery from a
difficult bout of training. Many find this to be latter then others, while
several can train more frequenty still. That being said, lets get down to
business!
Eight Week
Biceps Blitz
By now,
The Animals 8 weeks to bigger biceps program has become nothing short of
legendary. I'm not lying when I say that Animal curls are a household name in
my gym. Today, we will carry the legend onward, and continue in our quest to
give you even freakier guns!
What
you need to understand is that these workouts are progressive, which means that
they build on one another. They will get more difficult per session, and then
taper back down, only to go back up again! Lets get into it.
Warm
Ups - As a note,
you will need to warm up for each of these phases. Typically this is done by
pyramiding upwards. This has been discussed before and won't be reviewed
today. Each of the sets discussed below are working sets.
Workout A
Phase I:
Reverse Curls
( 3 sets )
+
Straight Arm Barbell Curls
( 1 set )
Explained:
In phase
one you will perform 3 sets of reverse straight arm barbell curls to complete
failure at the following repetition range ( 8, 10, 12 ), 8 being the first set,
10 being the second etc. You will have to pyramid downwards to complete
the process. For example, if you can get 8 reps with 100 pounds, you will
probably have to lighten the load to 90 pounds in order to get 10 reps, and then
a bit lower to get 12 reps. Therefore you will begin heavy, and finish
lighter
When
you complete the three sets, your brachialis will be destroyed and your biceps
fatigued. However, your biceps and wrist flexors are still stronger then the
muscles just emphasized. Therefore, you will increase the weight back up to the
load used for 8 repetitions and use an underhand grip, which is shoulder width
apart. From here, go to flat out failure! You'll feel fibers in the biceps
being worked that you never knew existed!
Fascia Stretching -
Click Here
If you are not familiar with this principle.
Following phase one, immediately perform 30-60 seconds of intense stretching for
the biceps region. You can do this by using a smith machine bar set to about
waist high. Simply face away from it but grasp it so that your palms are facing
forward in the direction you are looking at, then walk foreward untill you feel
a stretch in the biceps. This needs to be an extremely intense stretch to
expand the connective tissue surrounding the muscle. Any stationary piece of
equipment will work here. A doorway, a high bench, anything will do.
Phase 2:
15
degree Angle Incline Hammer Curls
( 3 sets )
+
15
degree Angle Incline Normal Dumbbell Curls
( 1 set )
Explained:
The
principle here is the same. Begin with 3 sets of slow and controlled hammer
curls with the following rep range ( 8, 10, 12 ). These are performed to
failure, therefore choose a weight that meets the above standards!
When
completed, go to the original weight used and perform normal 15 degree angle
incline dumbbell curls to complete failure.
Repeat - Fascia
Stretch for 30-60 seconds
Phase 3:
Lying reverse Animal curls
( 3 sets ) +
Underhand
Animal Curls ( 1 set )
Explained:
The process is
the same. We begin by focusing on the brachialis, and then finish the biceps
off. Perform 3 sets of reverse Animal curls at the following rep range
( 10, 12, 15 ). Make sure
and use strict form and take advantage of the constant tension provided by the
cables.
When
you have completed this go to the original weight used and perform normal
underhand grip animal curls to complete failure with the original weight.
Repeat - Fascia
Stretching
Phase 4:
Standing Triceps
Hammer Bar Curls ( 3 sets )
+ Underhand
Easy Curls Bar Curls( same as barbell curls, but with an easy curl bar )
( 1 set )
Explained:
The
triceps bar looks like the picture above. Its design is perfect for hammer curl
type movements. Simply perform your set of biceps standing curls, using this,
instead of a traditional bar. You will perform three sets to failure, and here
is the rep range: ( 8, 10, 12 )
After
completion, load up an easy curl bar with the origional weight used on the
hammer bar curls, and perform shoulder width apart standing curls to failure,
Repeat - Fascia
Stretching
From
here its important that you cool down as instructed above. This will assist in
the recovery process. Afterwards down your post workout meal, go home, and get
at least a 30 minute nap.
Workout B
The following
workout will have the same goal as the previous. Which is to develop all the
elbow flexors, and create a symmetrical appearance. However, it will be a much
greater increase in both intensity, and volume of work. We will accomplish this
by utilizing opposite poll supersets, and varying the repetition ranges.
Studies show that rep ranges are adapted to quickest, that will not be an issue
for the next 8 weeks, I intend to keep your arms growing!
Phase I:
Straight Bar Reverse Barbell Curls
( 3 sets )
supersetted
with shoulder width apart underhand
Straight Arm
Barbell Curls.
Followed by a
singular set of straight arm curls.
Explained:
Phase
One
3 sets
of reverse straight barbell curls ( 6, 8, 10, ) to failure, when you reach
failure turn your hand grip around so that your palms are facing upwards and rep
out to failure with normal straight bar curls.
This
time on the fourth set go to the second weight you used and rep it out to
failure with a pure underhand grip.
Note:
This time utilize
fascia stretching on the first set of this combination and not the last, as the
blood pump will be greatest then.
Phase 2:
45
degree Incline Hammer Curls
( 3 sets )
supersetted
with
45
degree Incline Dumbbell Curls.
Followed by a
singular set of incline dumbbell curls.
Explained:
Perform
45 degree angle incline bench hammer curls with dummbells ( 6, 8, 10, ) when you
come close to failure, about 2 reps short, turn
to an underhand grip and continue the set to failure with normall incline
dumbbell curls.
This
time, on the fourth set go to the second weight you used and rep it out to
failure with a pure underhand grip.
Again
utilize fascia stretching after the first set. This will be your last time this
workout utilizing this technique so, be intense!
Note:
If
you notice I changed the angle on the bench to stimulate further growth in the
elbow flexors. I also stated for the first time to go 2 reps before failure. I
have found during the course of this particular superset that this combination
is superior for stimulating growth.
Phase 3:
Reverse Lying Animal Curls
supersetted
with
Underhand Grip Traditional Animal Curls
( 3 sets )
.
Followed by a singular traditional underhand grip Animal curls.
Explained:
Phase
Three
Perform
reverse lying animal curls ( 8, 10, 12 ) when you reach failure, switch grips to
underhand positioning and go to failure.
Following this go to second weight you used above and go to failure with a pure
underhand grip.
No
fascia stretching
Phase 4:
Standing Triceps Bar Curls
supersetted
with
Easy Curl Bar Curls
with a close
grip ( 3 sets )
.
Followed by a
singular traditional shoulder width apart set of easy curl bar curls.
Explained:
Perform
3 sets of standing triceps bar hammer curls ( 8, 10, 12 ) once you reach failure
have an easy curl bar loaded with the same amount of weight as the hammer curl
bar and utilize a close grip( closer than shoulder width apart ) and go to
failure.
On the
fourth and final set, just use the weight you used secondly and fail with it
using an underhand positioning and a shoulder width apart spacing. Again,
notice how I suddely changed the angles from the last workout.
Cool
down, and grab a post workout meal. You'll need to stress recovery, because the
next workout will be insane!
Workout C
The following
workout will no doubt carry on the mystic associated with our 8 week programs.
This will tax you to your absolute limit!
Phase 1:
Seated
Barbell Concentration Curls
supersetted
with
Lying Dumbbell Curls
( 5 sets )
.
Explained:
This is by far, one of the single greatest supersets ever put together. The key
is complete them using strict movements. Don't hurl the damn weights around.
Focus, all your energy into your biceps region. Begin, with heavy sets in the
six rep range, and when you are begging for mercy on the last set, you'll go
higher reps, which will take your definition of pain to a whole new level. The
rep scheme for the concentration curls is as follows
( 6, 10, 8, 6, 12 ). The
rep scheme for the lying dumbbell curls is identical. Again, focus on a peak
contraction on the first exercise and focus on the stretch during the second
one! The stretch is vital and is key for optimal growth in the biceps region!
Fascia Stretch Variation
- The lying curls will add sarcomeres in series to the biceps( filling out the
area near the insertion point of the biceps), and also expand fascia. At the
end of the lying dumbbell curls, when you reach failure, hold the dumbbells in a
stretched position for 5-10 total seconds.
Final Blow:
Pain,
Pain, and More Pain!!!!
Explained:
The
following set, is perhaps the most brutal you'll ever use. Its painful,
hardcore, will give you the pump of a lifetime, and just plain delivers results!
You
will use standing dumbbell curls. By standing and using dumbbells your body is
forced to recruit many stabilizing muscles. As a tip, and if its possible, use
completely different dumbbells than you did for lying curls. If your gym has a
variety, choose a different brand name. If not, that's ok.
Select
a weight that allows you to perform 20 strict repetitions. After reaching
failure rest pause a few seconds and get as many repetitions as you possibly can
muster until you've reached failure again. Continue until you have reach 100
total repetitions!!!!!
The
absolute key is to rest pause as little as possible. Your biceps should still
be killing you when you pick the weight back up! Again, these are strict
repetitions. This will not only build mass, but also increase your vascularity,
stimulate cappillarization, and enhance your mitochondria
density!
Cool
off, eat and go home, you earned it!
Workout D
This workout
was explained above. You will utilize the 15-20-25 method of training.
Phase One:
Seated Twisting Dumbbell Curls - 15-20-25 Method
Explained:
Choose weights that allow you to complete the 15-20-25 method as described above
using seated twisting dumbbell curls.
Fascia
Stretching - Perform 30-60 seconds of intense fascia stretching
Phase Two:
Incline Dumbbell Curls ( 12-15-20 method )
After resting
for 5 minutes, use the exact same weights as before, but...perform standard
incline bench dumbbell curls. And do not twist your hands as the exercise
before suggested! Keep them straight forward, and emphasize the stretch. You
do not need to fascia stretch here. The other difference is that you will only
perform 12-15-20 reps with the weights. Its a slight reduction in reps, but
still brutal!
Final Thoughts
The key
to success in any program is preparation. If you are not eating for gains, you
will not make gains! If you are not sleeping for gains, you will not make gains
either! Don't mess around in those areas. I would suggest also treating
yourself right the next 8 weeks. Meditate on your arms, envision them growing,
imagine performing the exercises before you actually do them and I guarantee
victory!
Yours
In Sport
Jacob
Wilson
jwilson@abcbodybuilding.com
President Abcbodybuilding / Beyond Failure Magazine
References
1. Schoenfeld, Brad, 2000:
Strength and Conditioning Journal: Vol. 22, No. 6, pp. 67–69.
2. 8. Kraemer, W.J. Changes
in hormonal concentrations after different heavy-resistance exercise protocols
in women. J. Appl. Physiol. 75:(2)594–604. 1993.
3. Lu, S.S. Lactate and the
effects of exercise on testosterone secretion: Evidence for the involvement of a
cAMP-mediated mechanism. Med. Sci. Sports Exerc. 29:(8)1048–1054. 1997
