3

3-SLEEVE SPLITTING ROUTINES

THAT
PRODUCE ON A HERCULEAN LEVEL!

By
Dennis B. Weis “The Yukon Hercules”

Distributed by
www.dennisbweis.com

© 2003 Dennis B. Weis

 Insights and Expressions
It is a well known fact that beginners to advanced amateur bodybuilders
consider HUGE and SUPERIOR iron clad arm development to be the badge
of one’s bodybuilding achievements, and especially to the casual onlooker.
Here’s a prime example of this. I can’t remember the last time someone
asked me “How big is your chest?” or “How big are your thighs?” But yet
it has been a frequent occurrence, to have people ask “How big are your
arms?”
I know when I was a teenager and interested in bodybuilding, my arms
were the only way to show-off my muscles. My preference and attitude was
to bulk-up my arms to massive proportions, and I always wore tight short
sleeved shirts so everyone couldn’t help but gaze at my “well-muscled
manly arms. . . .”

As time went on and I stepped into my 20’s I learned that HUGE and
SUPERIOR arm development should always compliment total physique
development and symmetry.

For example you should never try to develop an 18” upper arm when
your chest is only 40 inches in circumference, or your thighs are smaller
than 26 inches. The same can be said of all muscle groups—the thighs
should not be developed at the expense of the calves, or the chest at the
expense of the legs and so on.

Total body development should become the ultimate training endeavor

of all bodybuilders. Please make a point to remember this as you embark
upon any of the “3” ARMED POWER NOW! routines presented in this e-
report.

____________

OK, here’s
ARMED POWER NOW!
Routine. . . .

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 No. 1
The Revolutionary
‘Two and One’ Arm Training Technique

One of the paramount problems many bodybuilders face when

embarking upon an exclusive exercise program(s) outlined in various
hardcore bodybuilding books, courses or magazines is this. The exercises
listed in a particular workout program sometimes require different pieces
of expensive exercise equipment. For example when training the arms you
might be required to have a Scott preacher bench (for curling movements)
and a Lat machine (for tricep pushdowns) and so forth.

I don’t think it would be any stretch of the imagination to say that many
of you don’t have the luxury of Gold’s, Worlds or Powerhouse Gym (which
includes the training equipment mentioned) in your town. Furthermore if
you happen to be training in a home gym, chances are it may not be
outfitted with some of the more exotic and expensive pieces of training
equipment.

It is with this thought in mind that I am going to outline a complete arm

training program which accesses the use of a few inexpensive training
tools such as a Barbell/dumbbell combination, EZ curl bar, expander
cables, (called Fabled Cables. Visit: www.ironmind.com or call
1.916.265.6725 to order), and a couple of terry cloth towels.

It doesn’t take magic to develop strong, sinewy and bulging arms that
look, feel and produce on a Herculean level . . . ! So don’t be fooled by the
minimal number of training tools I have mentioned, for they when
combined with the following singeing training program, will develop your
upper arms into a mountain fortress of thick, massive and impregnable
sheaths of powerful chiseled granite like muscle.

One program that I highly recommend is The Revolutionary ‘Two and

One’ Arm Training Technique. I learned about it from my training
partner John Carl Mese when I was living in Miami, Florida back in the late
1960’s. John said that his good friend Harry Smith, a winner of innumerable
bodybuilding contests such as AAU Jr. Mr. America, Mr. Florida, and 4th in
the Mr. America, developed and popularized this innovative arm system.

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 A flash photo of HARRY SMITH and his 18-inch arms

HARRY performing Seated HARRY performing

Alternate Dumbbell Curls Triceps Pushdowns

Here is the basic premise for performing this sleeve busting upper arm
(biceps/ triceps) program.

Beginning with the biceps, use a heavy bulk building type of exercise
such as the Standing Two-Hands Strict Barbell Curl (using a straight bar).
Begin by performing, two MAXIMUM INTENSITY SETS for 4-6 power-reps
each, (using perfect form and motion). Take a one minute rest-pause
between each of these two sets.

Following the completion of the final rep of the second set (No rest-
pause) immediately perform one set of 10-12 maxi-pump reps, with a
shaping type exercise such as the Standing One-Arm Dumbbell
Concentration Curl. This completes one series of the modified “true”
super-set (A series is termed modified because two sets of the heavy bulk
building exercise are performed prior to the shaping one. The term “true”
refers to the two separate and distinct exercises used within the muscle
group) of the ‘Two and One’ program for the biceps. Rest-pause 1.5
minutes and perform a second series using the same two exercises.

Depending upon your energy, endurance and sanity the modified “true”
super-set for the biceps can be repeated for 2 more series (always rest-
pause 1.5 minutes between each series) using the same exercises if you
wish.

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 Upon completion of the ‘Two and One’ Arm Training Technique (4
series) program for the biceps, go on to the triceps. For this muscle group
you might use a heavy bulk building type of exercise such as the Seated
EZ-Bar French Press and the shaping exercise (to give a pump) could be
the Isolated Triceps Pushups (described in text). Employ the same
modified “true” super-set (sets, reps, rest-pauses) series protocol as
described for the biceps.

The following is an amended outline, only, of the ‘Two and One’ Arm
Training Technique. On pages 10-23 I will fully explain and illustrate
correct exercise performance. Please note in the outline that follows I have
listed (for the sake of variety) a different bulk and shape exercise to be
used for series 3 and 4. Please note that the sets, reps and rest-pauses
remain the same for all series.

BICEPS:

Series #1
1. Standing Two-Hands Strict Barbell Curl
1 set………………………………4-6 reps
Rest-pause 1.0 minutes
1 set………………………………4-6 reps
No rest-pause, immediately do. . .
2. Standing One-Arm Dumbbell Concentration Curl
1 set…………………………….10-12 reps
Rest-pause 1.5 minutes and begin. . .

Series #2
3. Same as exercise #1
4. Same as exercise #2
Rest-pause 1.5 minutes and begin. . .

Series #3
5. Wrist-Twist Barbell Curl
1 set……………..4-6 reps
Rest-pause 1.0 minutes
1 set…………….4-6 reps
No rest-pause, immediately do. . .
6. Wrist-Twist One-Dumbbell Curl
1 set………….10-12 reps
Rest-pause 1.5 minutes and begin. . .

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Series #4
7. Same as exercise #5
8. Same as exercise #6

A total of 12 sets for the biceps are completed.

Rest-pause 1.5 minutes, then begin with the. . . .

TRICEPS:

Series #1
1. Seated EZ-Bar French Press
1 set……………….4-6 reps
Rest-pause 1.0 minutes
1 set………………4-6 reps
No rest-pause, immediately do. . .
2. Isolated Triceps Pushups
1 set……………10-12 reps
Rest-pause 1.5 minutes and begin. . .

Series #2
3. Same as exercise #1
4. Same as exercise #2
Rest-pause 1.5 minutes and begin. . .

Series #3
5. Reverse Triceps Bench Dips
1 set……………….4- 6 reps
Rest-pause 1.0 minutes
1 set……………….4-6 reps
No rest-pause, immediately do. . .
6. Expander-Cable ‘French’ Triceps Extension
1 set……………..10-12 reps
Rest-pause 1.5 minutes and begin. . .

Series #4
7. Same as exercise #5
8. Same as exercise #6

A total of 12 sets for the triceps are completed.

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 “6” Important Points
About The
‘Two and One’ Arm Training Technique

1. On the BULK BUILDING exercises (i.e. Standing Two-Hands Strict

Barbell Curl, Wrist-Twist Barbell Curl, Seated EZ-Bar French Press,
Reverse Triceps Bench Dips and the substitute exercises: Bulk/Peak
Barbell Curl, and Rearward Triceps Extension Pushdowns), select a
poundage (after specific warm-up sets are completed) which will allow you
to perform 2 MAXIMUM INTENSITY SETS for 4 power-reps each, to positive
failure.

As your biceps and triceps strength increases in the BULK type

exercises and you are able to accomplish 6 power-reps per set with relative
ease, then increase the amount of weight on the bar so that you can only
do 4 power-reps. Use the double progression principle where you add a
rep every so often and then a poundage increase.

2. The same training methodic applies to the SHAPE TRAINING exercises

(i.e. Standing One-Arm Dumbbell Concentration Curl, Wrist-Twist One-
Dumbbell Curl, Isolated Triceps Pushups, Expander-Cable ‘French’ Triceps
Extension and the substitute exercise: Expander-Cable: Triceps ‘Cut’
Etcher), where you are doing 2 sets of 10 maxi-pump reps to positive
failure.

Again as your biceps and triceps strength increases and you are able to
accomplish 12 maxi-pump reps per set, increase the amount of weight on
the bar so you can only do 10 maxi-pump reps. Use the Double
Progression Principle and work up in reps and weight.

3. Rest-pause one minute between each of the 2 MAXIMUM INTENSITY

SETS for the chosen bulk exercise. Upon completion of the final rep of the
second set, immediately (with absolutely zero rest) begin performing the
shaping exercise. This completes one series of the modified “true” super-
set. Do a total of three to four series, rest-pausing 1.5 minutes between
each series.

4. Rep Contraction Tempo or Cadence are of paramount importance

for BULK and SHAPING type biceps and triceps exercises.

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 BULK BUILDING
EXERCISES
(4-6 Power-Reps)

Generally, the time allotted for an exercise set is the calculated number
of seconds it takes to move the weight in the positive (+) and negative (-)
phase of a full exercise range of motion repetition(s). For many
bodybuilders, the positive (+) phase of a rep will take 3 seconds to
complete and the negative (-) phase, two times slower (called slow
negatives) at around 6 seconds. However, if your desire is to build
maximum muscle size couple with huge reserves of power, then
accelerated high-speed positive (+) phase reps is a good option. Here is
how it works.

Each and every rep in the positive (+) phase should be completed as fast
as possible, not with momentum, but with perfect motion and precise form
(never jerky). Positive (+) phase speed-reps should take approximately 2
seconds each or less to complete. As mentioned the negative (-) phase,
should be at least two times slower at around 4 to 5 seconds. YOU MUST
CONTROL THE WEIGHT, DON’T LET IT CONTROL YOU!

SHAPING TRAINING
EXERCISES
(10-12 Maxi-Pump Reps)

Unless otherwise advised the rep contraction tempo for the shaping
type biceps and triceps exercises should be of a MEDIUM or MODERATE
SPEED, which is neither of SUPER-SLOW nor RAPID-FIRE SPEED (two
opposite extremes in tempo). Also when performing a shaping type
exercise for biceps or triceps achieve a rhythm of performance in which
there are no pauses at any point in the reps, nor between the reps. It is this
rhythm of performance that actually allows the muscles to re-engage
themselves at every point in the rep. It might be said that the muscles coax
themselves to work. Each rep is performed deliberately and
‘rhythmically’…never ‘haphazard’ or ‘jerky’ nor with the assistance of any
other muscles of the body.

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5. Training frequency is an important consideration and the * ‘Two
and One’ Arm Training Technique can be structured into a modified…

Every-Other-Day Split

Day #1: Back, Chest, Delts

Day #3: *Biceps, *Triceps, Forearms
Day #5: Quads, Hamstrings, Calves

Another variation of this split is the…

PUSH/PULL

Day #1: Quads, Hamstrings, Calves

Day#3: Back, *Biceps
Day #5: Chest, Delts, *Triceps
Day #2, 4, 6 and 7 (Rest & Recuperation)

6. Once you have been doing the ‘Two and One’ Arm Training
Technique for a while you will find many rep variations, I’m sure. For
example, rather than doing the assigned 4-6 power-reps and the 10-12
maxi-pump reps, you might choose instead to go with a 5/20 modified
“true” super-set series. Here’s how it works.

Begin a series by doing 2 MAXIMUM INTENSITY SETS for 5 power-reps

each on the BULK exercise and 20 maxi-pump reps on the SHAPING
movement. The options are virtually endless, but I recommend that you
stay within the original guidelines of the ‘Two and One’ system.

A Final Comment…
Just 4 to 6 weeks of hard work and dedication on this unusual but
rewarding ‘Two and One’ Arm Training Technique will produce
pleasing results. You’ll definitely notice a vein sculpturing thickening of
the Biceps and Triceps and a more rugged appearance as well as new
found ‘cuts’ and a more harmonious shape in the upper arms. Always
remember to balance upper arm development with some forearm work as
well. (Note: The ‘Two and One’ concept can be virtually applied to any
muscle group)

Do you think you can hang with the ‘Two and One’ Arm Training
Technique? You have all the tools. Stay flexed!!!

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 ‘Two and One’ Arm Training
Exercise “Technique-Emphasis”
(Biceps)
Standing Two-Hands Strict Barbell Curl (Bulk) This
exercise in particular is a favorite among many of the
previous top physique champions, such as Bill Pearl,
Boyer Coe, Lee Haney, and the youngest Mr. America
ever, Casey Viator. These and many other champions
in the amateur and pro ranks learned early on in their
careers that this exercise was one of the awesome
secrets to developing spell-binding size and muscularity
in the biceps.

Many non-bodybuilders have a tendency to judge

bodybuilders’ total bodies by the size of the upper arm
and in particular the biceps. Quite possibly, the best
single test of true biceps strength or power is the
Standing Two Hands Strict Barbell Curl.

One of the best demonstrations of pure biceps strength ever seen in the iron
game was that of former world Olympic and all-around strength champion, the
late Douglas Ivan Hepburn.

Back in 1954-56, at a bodyweight of 260-305 lbs. with

upper arms measuring 20 ¼”, he performed a Two
Hands Strict Barbell Curl with a straight bar, 260 lbs.
for one slow rep; 5 reps with 235 lbs. and 135 lbs.
for an amazing 35 reps.

Doug curling 225-pounds

in strict style

Rating right up there to Hepburn in biceps strength

was Val Vasilef, a winner of over 80 physique, power,
and weightlifting awards, including the 1964 AAU Mr.
America. Back in the 1960s at 5’11” and a bodyweight
of 218 lbs. he did a single rep in the slow Standing Two
Hands Strict Barbell Curl with 220 lbs. He was also
able to perform and single rep in the One-Arm Table
Top or “Bench Curl” with a 150 ½-lb. dumbbell. (See
photo) I spoke with Val some time ago and he said he

10
was pushing for 175 lbs. in this particular curl and he may have well done so by
now.

Potential in the two hands strict standing barbell curl will vary from an average
of 72% of your best strict two hands press overhead to as much as 85%. Proper
exercise performance in this exercise and four other biceps blasters (Standing
One-Arm Dumbbell Concentration Curl, Wrist-Twist Barbell Curl, Bulk/Peak
Barbell Curl, Wrist-Twist One-Dumbbell Curl) that I will be speaking about, will
unlock yet another secret to rapid biceps growth.

It is just too simplistic and brief to advise a bodybuilder to do a barbell curl by

holding the barbell in the hands, with the palms facing away from the body,
bend the elbows and raise the weight up in a curling motion to the top of
the chest. Lower the arms back down and repeat. You cannot expect to
“work for the feel of the muscle and discover the muscular pathways” when all
you have is incomplete and superfluous “stock” technique instruction like that just
given.

Little things like a twist of the wrist, pulling down the shoulder, raising the
weight either a little forward or backward, or holding the barbell momentarily at
the peak contraction of the movement can make all the difference between
building just mediocre biceps or literally huge ones.

As you probably have noticed, I have chosen the exercise title heading to
read “Standing Two Hands Strict Barbell Curl.” As the third word in the title
indicates, this exercise is to be performed strict. I cannot emphasize enough
how important it is to do this exercise strict because the regular two hand
standing barbell curl is probably the second most abused exercise next to the
supine bench press.

Many bodybuilders seem to do exaggerated body movements by vigorously

accelerating or moving the upper torso (shoulders and back) for and aft and
thrusting the hips forward in an abrupt jerking action while swinging (not curling)
the weight up in an attempt to gain some mechanical advantage in order to
bypass the sticking point or resting inertia. This rather quick and snappy way of
curling decreases maximum tension in the muscle because the weight is not
being lifted against gravity but rather by momentum. When the movement is
performed in the manner described it is called “Cheat” Curls and should not be
confused with the advanced training principle known as “Controlled Cheating.”
It is beyond the scope and space of this e-report to discuss the differences
between the two types of cheating.

Begin the starting point of the two hands strict standing barbell curl by first
loading up a standard barbell bar with the exact assortment of disc weights you
will be using, be it for the specific warm-up, or actual “hard work” sets. Many
bodybuilders prefer to use an E-Z Curl bar because it gives more comfort by

11
providing dramatic relief to the wrists and elbows torque. It lessens forearm pain
in the ulna, but in doing so this particular piece of training equipment takes some
of the biceps action away from the supinated (hands facing palms up). I suggest
using a straight bar if biceps growth is the primary consideration rather than
rehabilitation from an injury.

While standing in front of the barbell with a shoulder-width or slightly wider

foot placement, bend your knees slightly while bending forward at the hips joint
and grasp the barbell with a supinated (palms facing away from your body)
shoulder-width hand spaced grip. Now come up to an erect vertical and
stabilized position. The heels remain in contact with the floor and the knees are
just very slightly unlocked throughout each and every set. The arms are fully
extended in a vertical position as are the wrists, with the bar touching or resting
against the upper thighs. The inside of the upper arms and elbows (locked
above the hip bones) are tight against and in line with the side of the rib cage.
The chin is parallel to the floor.

There are three immediate advantages I want to discuss with you regarding
the shoulder-width hand spacing before proceeding to the actual movement
performance.

The first advantage is that it tends to maximize the resistance of gravity by

putting the shoulders, arms, and hands in a straight line of pull. This is another
little secret of the contest winning amateur and pro bodybuilders for building
more total biceps surface and mass.

The second advantage is that the elbows are in close and tight to the body and
this allows for the short head of the biceps to contract maximally, and when
developed to its fullest potential (the short head) can actually add to biceps peak.

The third advantage of shoulder-width hand spacing alleviates stress on the

elbow joints.

Begin the curling action by deeply inhaling a breath of air into your lungs
(expelling the air slowly as the barbell begins to pass the horizontal or 90º angle
position to the body during the positive contraction phase of the movement) while
lifting and thrusting your chest forward.

Tighten your grip on the bar, actually trying to crush the bar (this is yet
another little known secret for squeezing out a couple of extra reps at the end of
a set). Tighten thumbs on the bar. Flex your wrists upward, so that your
hands (palms up) precede them (the wrists). Now strongly flex at the elbow joint
while tensing the biceps muscles, moving the barbell in a semi-circular motion or
wide arc forward and upward to the chin (keeping the bar close to your body),
rather than to the top of the collarbone or neck. This will help to keep intra-
muscular tension on the biceps muscles and not allow gravity to dictate the

12
movement (where it could fall into collarbone or neck region and shut off the
continuous tension effect). Forcefully contract and squeeze the biceps (biceps
and forearms touching) at the completion of the upward curling movement and
hold for a count of “one.” With regard to elbow orientation and its corresponding
movement, there are a couple of alternatives to go with from time to time.

Elbow Orientation #1

You can keep the elbows vertical (upper arm kept aligned with the body) or
slightly to the rear so that they remain behind the bar throughout the entire
positive and negative phase of the movement. This is exactly the way the “iron
guru,” the late Vince Gironda advises the elbows to be positioned (especially in
his famous body drag curl). Vince felt that when the elbows are vertical and as
motionless as possible throughout the movement it tends to keep the deltoids out
of the action and allows for more of an isolated effect on the belly of the biceps.
You can really add to the isolation effect by dropping your shoulders down and
pulled back as well. Vince went on to say that when the elbows come forward it
decreases the maximum resistance because the weight is not lifted against
gravity.

Elbow Orientation #2

Joe Bucci, a Mr. World title holder and with an upper arm that has measured
as much as 21”, on the other hand, raises or pushes his elbows up to a parallel
position to the floor near the completion (135º-150º angle to the body) of the
upward curling movement to produce the greatest tension curve and contraction
by upping the percentage of effective resistance. Bucci also finds that an
additional advantage to pushing the elbows up is that it helps in creating peak
and separation between the biceps and deltoids especially when he squeezes
and contracts the biceps for 3-4 seconds at the top of the movement on those
last couple of reps in a set.

Now that you have curled the barbell in an arc to your chin, lower the barbell
(in a semi-circle, pushing the bar out and downward with elbows) in exactly the
reverse manner described to an arms’ length, elbows locked and motionless
position (0º = zero degree flexion). It is at this zero degree of flexion that allows
the champion bodybuilder to take maximum advantage of contraction and
circulation of the biceps by pre-stretching (this sudden relaxation and contraction
kicks in a larger number of muscle fibers than normal and this can’t help but
enhance additional biceps growth stimulation). This full range of motion stimulus
offers a number of immediate benefits.

These include: Maximum muscle contraction; optimal rate of blood flow

for a super pump; and the Ability of increased flexibility while adding
additional muscle size. Be sure to pre-stretch one-half second between each
and every rep!

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 To add an element of ultra strictness to the Standing Two Hands Strict
Barbell Curl exercise, lean back against a wall or upright post with your body
and head firmly against it and your legs at an outward angle from the hips to the
floor. This will keep your upper torso from moving fore and aft.

Standing One-Arm
Dumbbell
Concentration Curl (Shape)
Stand with the feet shoulder
width apart or wider near a
high flat exercise bench or
dumbbell rack. With your
knees slightly bent (soft
knee), bend forward at your
hip joint and grasp a
dumbbell in your right hand.

Bring your upper torso to a position that is approximately a 45º angle to the
floor. With your knees still slightly bent, place your non-exercising hand on a
support device such as the flat exercise bench, the top edge of 45º-90º incline
seat back, or your own knee for back support and to brace your upper torso.

Your curling arm should be fully extended with the dumbbell hanging between
the legs, utilizing a regular palms facing away from the body grip (you can’t cheat
at all because your arm is hanging free in this modified version of the
concentration curl).

Deeply inhale a breath of air and begin flexing the elbow joint, moving the
dumbbell with biceps contractile force in an arc across the midline of your upper
body until the little finger side of the dumbbell touches the left deltoid. Squeeze
and contract the biceps for a full “two count” at the completion of the upward
curling movement.

Make a determined effort to keep the upper arm perfectly vertical during both
the positive and negative curling sequence. Slowly expel the air from your lungs
and lower the dumbbell to the beginning zero degree flexion starting position.

Repeat for the desired number of reps with your right hand, then switch the
dumbbell to your left hand and begin the entire starting point and movement
performance over again.

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 Wrist-Twist Barbell Curl (Bulk) This exercise is
done with a barbell and two terry cloth towels.
Wrap the towels around the bar in a sling like
fashion (at the points of your regular hand spacing
on a straight bar. For better balance and to keep
the towels from sliding you could opt for the
straight bar and use an EZ-bar, wrapping the
towels around the cambered bends on top of the
bar.). Grasp the tail ends of the towels with a
thumbs-up (vice like) grip; palms of your hands
facing each other, like in a hammer curl.

While standing erect let the arms hang fully as if

preparing to do a Standing Two-Hands Strict
Barbell Curl, but the barbell will be very low while
hung in the towels.

“A”—Now, proceed to curl the barbell up in a semi-circular motion…and

about halfway up, (forearms are parallel to the floor or a 90 degree right angle to
the torso), twist (supinate) or turn the wrists (“B”) so that at the finish of the
upward (positive) phase of the curl the palms of your hands are facing up; hold
and squeeze the biceps for a brief moment, then s-l-o-w-l-y lower the Barbell,
while you continue to keep the palms facing up.

At the bottom of the downward (negative) phase of the curl, again return the
hands to their original thumbs-up position and repeat (per the reps and sets
indicated previously in the ‘Two and One’ Technique protocol).

Pro-tip: Vary your hand spacing (via towel placement on the bar) from
medium (shoulder width) to wide (beyond shoulder width) to narrow (closer
than shoulder width) from time to time. Doing so will impose a slightly
different stress adaptation on the awakened and alert fibers of the biceps.

Wrist-Twist One-Dumbbell Curl (Shape) “A”—Take a

terry cloth towel and wrap it in a sling like fashion around a
Dumbbell (as shown) and grasp the tail ends of the towels
with a thumbs-up (vice like) grip. Assume a position where
the knees are bend slightly (soft lock) and the upper torso
is bent slightly forward from vertical and maintain this
position throughout a particular set.

Begin to curl the Dumbbell (in the manner described for the
Wrist-Twist Barbell Curl) smoothly twisting the wrists (“B”)
during the upward (positive) phase of the curl. At the finish
of the upward phase of the curl; be sure to also raise the
elbows as high forward as possible and squeeze the biceps

15
for all they are worth for a brief moment. Then s-l-o-w-l-y lower the Dumbbell to
the starting position, (while you continue to keep the palms up)…and repeat for
the desired number of reps (previously explained).

Substitute: Bulk/Peak Curl (Bulk)

This is one of the most commando tough pure biceps exercises known to
bodybuilders worldwide. It will cause the biceps of just about any male “Iron
Warrior” to stand out in bold relief like a gigantic Honeydew melon. Here’s how it
is done: Load a barbell, equally on both sides, with a poundage which is about
one-half the poundage of your Standing Two-Hands Strict Barbell Curl (using
a straight bar) for 10 repetitions. For example if you normally use 150 pounds for
10 reps, load a straight bar to 75 pounds instead.

Now, begin to do the Standing Two-Hands Strict Barbell Curl (A) and
when you have curled the bar (in a semi-circle) up to just the halfway point (A-1),
Immediately, bend forward at the waist (B) and continue curling the barbell to
your chin/ throat area (C).

When you are bent over as shown in the graphic illustration (upper torso is
nearly parallel to the floor), proceed to raise your elbows forward (C-1) and as
you reach the highest part of the “elbow raise,” squeeze and contract the biceps
for all they are worth for a second or so. Now from this bent-over position lower
the barbell s-l-o-w-l-y (a minimum of 4-6 seconds) ‘til the arms are straight; then
bring your upper torso to an erect posture and repeat the whole sequence as just
described ‘til all the reps are completed for the assigned set.

A little practice on the “technique-emphasis” (and really “thinking” into the

Biceps…) will surely prove to you just how good the Bulk/Peak Curl is.

Pro-tip: This exercise may be performed with 2 Dumbbells, too, if you

wish.

16
 Exercise “Technique-Emphasis”
(Triceps)

Seated E-Z Bar French Press (Bulk) Wrist tension -

The hands should be in a neutral position (knuckles
facing the ceiling) and in line with the forearms. Don't let
the hands bend back excessively into extension because
it can cause inflammation and soreness in the inner
elbows (medial epicondyle) near the bony area. Without
a doubt, inflammation and soreness can cause even the
best of exercises to suddenly become, as Dave Draper
says, "the mean- faced Reaper of Injury and Pain."
Maintain proper wrist tension!
Arms, Shoulders, & Hips - Should be in alignment under
the bar to support the weight. The shoulders are squared
and facing forward. Traps -Taut. Back - Flat and tensed.
Chest - held high. Abs - tensed. Note: If you are doing the Standing EZ-Bar
French Press keep the Legs - Completely extended, knees locked (some body
builders prefer a soft lock in the knees). Feet - Shoulder width apart or wider and
parallel to each other.
Lowering the Barbell:
~ Inhale a deep breath of air through your mouth, into your lungs. Hole the air in
from the commencement (start) of the French Press.
~ Now, in a very controlled and precise manner, start flexing (bending) at the
elbow joints and begin to lower the EZ-bar downward and backward in a
semicircular arc behind your head.
Elbow Orientation:
~ As the forearms begin to fold downward, make a conscious effort to keep the
elbows high (pointing toward the ceiling) and in line with your shoulders (or at
least as straight up and down as your shoulder joint flexibility will allow). The
elbows should be parallel (equal distance apart) to each other as this will help
relieve elbow strain somewhat.
Continue Lowering the Barbell:
~ Continue lowering (forearms folding downward) the EZ-bar down behind the
head to the "bottom-stretch position." This is achieved when the forearms reach
a parallel to the floor position or slightly beyond, until you feel a good stretch
contraction in the triceps.

17
Extending the Bar Upward:
~ Begin smoothly, with the powerful trip-hammer action of your triceps, pressing
the EZ-bar by extending (unfolding) the forearms upward (from the bottom-
stretch position) in a semicircle to an overhead, arms-locked position. It is
important always to fully extend the forearms at the top end of the movement,
with poised deliberation, so that they are in line with the upper arm. Doing this
will shorten the anconeus (a small muscle located at the elbow joint) and
maximally contract the long head of the triceps.
~ Exhale forcefully the air from your lungs approximately two thirds of the way to
the overhead arms-extended position.
~ Inhale another breath of air and continue performing to completion the next
rep(s) of the assigned methodic.
Rep Speed:
~ Lower the EZ-bar behind your head with you in control of its descent. Don't
lower it too quickly; you could end up irritating your elbows.
~ Relative to the above suggestions, don't go so heavy that your form (technique-
emphasis) deteriorates.
~ Generally, lowering the bar to the bottom-stretch position should take twice as
long as extending the EZ-bar back to lockout overhead. An example would be to
lower the bar at a 4-second count and extend it up in 2 seconds or less.
The Seated EZ-Bar French Press can be executed effectively in other ways:
Lying (supine) - This variation is usually done on a flat exercise bench. A safer
means would be to lie on the floor, the advantage being a spotter or helper is not
generally needed. Other ways are Standing, Inclined (45O), Declined, and
Kneeling.
I have personally used all four variations, but there is one that I found to be the
most effective. I would sit on the floor with my mid/lower back supported against
the end of a secured flat exercise bench, legs outstretched. A training partner
would straddle the bench from behind me and hand me the loaded bar at the
required start position for a particular training methodic.
If you lack flexibility in your shoulders you will find it to your advantage to
forego the Standing, Seated (on a bench of floor), and Kneeling postures in
favor of the Lying and Inclined (45O) EZ-bar French Press.
As Dave Draper (author of the book Brother Iron, Sister Steel--see
www.davedraper.com on the Internet), the blond bomber, has said on many
occasions, "tendinitis prowls." If at any time you experience soreness in the inner
elbow (medial epicondyle) and/or outer elbow (lateral epicondyle), initiate

18
Cryokinetic Ice Massage (Physical Restoration Modality) mentioned in this
Special Big Arms Report.
Perform the Seated EZ-Bar French Press as described, and your triceps
can't help but swell with incredible thickness and power.
For those of you wondering about the rationale for using an EZ-bar instead of
a conventional straight bar, it is simply this: Many bodybuilders prefer to use the
EZ-bar for extension movements because it gives more comfort by providing
dramatic pain relief in the wrists and lessens torque in the elbows, within any
variation of the Barbell French Press.
Isolated Triceps Pushups (Shape) Upon
completion of the second set of the Seated
EZ-Bar French Press, immediately drop down
to a Pushup position on the floor. This isn’t a
regular pushup exercise, however and it needs
to be performed in the following manner: Place
your hands very close together (thumbs
touching and fingers forward) and directly
under your face (not your chest); then s-l-o-w-l-y begin to lower yourself down
(mainly bending the elbows to get a good Triceps action) ‘till your nose or chin
touches the back of your hands.

Keep your elbows as stationary as possible and tucked in close to your body
(not out to the sides). With the strength of your trip hammer Triceps push
yourself back up to the starting position and repeat for the desired number of
reps.

Because this is a bodyweight-only exercise doing 10-12 reps may become

increasingly easy to perform, even when done as part of a modified “true” super-
set. If this is the case you have a number of options available: First, you can
always do the reps in super slow fashion (i.e. 10 seconds down, 10 seconds up
on each rep or 10 second down and 5 seconds up, etc.). Secondly, you could
wear a canvas weighted vest or have someone place a barbell plate on your
lower back for added resistance. Thirdly, you could use the original Power Push
Up (visit: www.lifeline-usa.com to read about it) for yet another avenue of
resistance.
Reverse Triceps Bench Dips (Bulk) Place
two flat exercise benches (or very sturdy and
stable based chairs or wooden boxes) parallel
to each other, and approximately 3 feet apart
or further (at least the length of your legs for
sure). Physically bridge the two flat benches
by tightly grasping the edge of one bench with
your hands (close together, approximately 6
inches apart, fingers facing forward and your

19
arms locked out). Place your heels on top of the other bench. Your torso should
assume a right angle with your legs, which are locked straight throughout each
and every rep.

S-l-o-w-l-y bend your arms (while rotating your elbows outward) as fully as
possible, while lowering your body (taking care to keep your back close to the
bench) between the two benches. Try to lower yourself down until the upper
arms are at a right angle with the forearms. With the strength of your triceps
push back up to the start position, by locking the arms out fully. Be careful not to
use the strength of your deltoids anymore than necessary when pushing yourself
upward.

Keep your head upward and lean backward over the top of your triceps and
push hard at the top of the movement. If you did and raise s-l-o-w-l-y and make
a concentrated effort to push (squeeze) hard at the top, you probable won’t need
any extra resistance other than your own body weight to begin with. However
when the exercise becomes easier, have some one add resistance in the form of
barbell plates, laying them high on top of your thighs (lap).

Pro-tip: For the ultimate triceps contraction elevate your foot

placement on a bench which is 6 to 12 inches higher than the bench your
hands are on.

Expander-Cable ‘French’ Triceps Extension

(Shape) This unique exercise is a variation of the
original Seated EZ-Bar French Press but with
one important difference. It takes the “strain” off
the delicate elbow joints, and places it right on
the triceps muscle where it belongs…!

The position for this exercise is obvious in the

accompanying illustration: kneel down in front of
a flat & padded exercise bench (or padded table
top). Depending on the height of the bench
(and/or table top) your upper torso posture will
be somewhere between slightly forward from
vertical to parallel to the floor.

Firmly grasp the expander-cable handles and position the rubber expander-
cables around the back of the neck. Your upper arms should be as close to the
sides of your face and your hands facing forward. Place your elbows securely on
top of the bench surface. Depending on such variables as; the length of the
rubber expander-cables (and attached handles), and existing muscle size, the
back of the forearms (extensors) and the top of the biceps should be touching
or as compressed as much as possible in the beginning position.

20
 While keeping your chin parallel to the floor (to keep the rubber expander-
cables from slipping off the back of the neck) and your elbows securely
supported on the bench – proceed to lead with your hands and extend (push-
only) the forearms to the front and down in a semi-circular motion, till they are
perfectly straight against the padded surface of the bench (see the beginning of
arc “A” to the conclusion of arc “C” in the illustration). Squeeze and contract
the triceps muscles maximally.

Don’t allow the elbows to move, and don’t press-press the arms out, as if you
were doing a Barbell Bench Press off the chest. Nothing moves, except the
forearms!

The beauty in using the rubber expander-cables is they always fight hard to
return to a relaxed position, so do so by allow the forearms to move in an arch
upward off the padded bench surface but only about 6 inches or so and stop the
motion. Now you are now locked and loaded to do a triple finish rep technique
(also called the 3-Partial Reps Principle). Here’s how; with the forearms 6
inches off the padded bench surface (arc “B” position), then immediately
straighten-out the arms again (arc “C” conclusion) while tensing the Triceps
HARD; relax slightly and allow the forearms to move upward (6 inches) to the
arch “B” point, then straighten arms and tense Triceps HARD again…relax and
straighten again…’til you have fully extended the arms and have tensed the
Triceps HARD, for three (3) partial reps (through arc’s “B” & “C”).

Upon completion of the 3rd partial rep, relax the forearms slightly and let the
rubber expander-cables pull them in an arc back to the starting position
(beginning of arc “A”). This unique exercise has just been performed for only
one repetition, and 3-partial reps! Repeat for another full rep
(+ 3-Partial Reps) ‘til all the reps are done. Read the above instructions over a
few times ‘til you completely understand it.

Pro-tip: #1: In most cases the friction on the back of the neck from the
rubber expander-cables can be most uncomfortable. Place something
smooth and somewhat slippery (a large kitchen garbage bag folded over 3-
4 times) on the back of your neck to act as a buffer from the cables. Don’t
use a towel because the fibrous material will in time wear-out or
compromise the rubber expander-cables.

Pro-tip: #2: Reverse the grip position on the handles (from palms
facing away to palms facing you) for added variety in this Triceps exercise.

21
 Substitute # 1: Rearward Triceps Extension
Pushdowns (Bulk) I made mention of the fact that only a
few inexpensive training tools would be employed within
the training program of this Arm Forum e-report. Having
said that however, if you have the availability of a Lat
machine, then this exercise is definitely worth using within
the structure of the ‘Two and One’ Program. Here’s the
description of how to perform this result producing
exercise.

This exercise is much like the regular Lat machine

Triceps Push-Down…but there are two very distinct
differences in this movement. First, drape a terry cloth
towel evenly over the cable/eye connection on an
overhead revolving Lat Bar (as shown). I suggest using a
shorter, 20” revolving straight bar. Second, stand back from under the overhead
straight bar, approximately 18 inches. Reach up and firmly grasp the ends of the
towel (Many bodybuilders will use a Dual-end Pro-Triceps Rope in lieu of the bar
and terry cloth combination) with a thumbs up (palms facing) handgrip.

With your upper arms tucked tight against the body (elbows pointing toward
the floor) and the forearms parallel to the floor; proceed to extend (push) your
forearms down (A) to contract the Triceps.

A rep(s) in the regular Triceps Push-Down would normally end when the
forearms are locked straight down, but in this exercise protocol you continue to
move the hands to the rear plane of your torso (B) ‘til the bar has made contact
with it (upper torso). Reverse the procedure just described and return to the
indicated starting position, repeat for the desired number of reps.

Pro-tip: For that little extra peak contraction in the Triceps rotate the
hands to a pronated (palms down) position at the conclusion of locking the
forearms straight and squeeze for a brief moment.

Substitute # 2: Expander
Cable: Triceps‘Cut’- Etcher
(Shape) This exercise is
designed to accomplish just
what its name implies…”cut”
deep boroughs of muscle
separation and definition into
the triceps as if they were
deeply-etched from granite by
a master artist creating a statue
of a rugged iron warrior…!

22
 Begin by firmly grasping the handles of a rubber expander-cable set and
assume an arms overhead position. With the right arm, stretch the rubber
expander-cables completely out side ways (laterally) ‘til the arm is locked out
completely and parallel to the floor (see accompanying illustration). Notice that
the palm of the hand is facing upward. This right arm is the non-pulling in nature
and it is important that the elbow does not move up or down.

The left arm should be bent with the hand behind the head, upper arm straight
up and down; lower arm bent at the elbow in the starting position with the palm
facing the back of the neck (depicted in the illustration “A”). This left arm
orientation looks very similar to the Standing One-Arm Dumbbell Triceps
Extension

S-l-o-w-l-y straighten-out (A) the bent (left) arm ‘til it is at point (B), the rubber
expander-cables should be stretched snugly across the upper back/deltoid
region. Correctly done the arm is locked and in alignment with the shoulder joint.
While maintaining the locked arm position proceed to move it down in a laterally
plane (about 8-12 inches) to point (C), isometrically tense the Triceps maximally
for 1 to 3 seconds or so. Immediately bend the elbow slightly and let the arm
return to position (D), now quickly straighten the arm out again and maximally
tense the Triceps for another 1 to 3 seconds.

Okay, now return the locked arm back to position (B), and then back to the
starting position (A). You have completed one rep…repeat the remaining
prescribed reps either on the same arm, or immediately do the described
sequence on the opposite arm, ‘til all the reps are completed (alternately) for
each arm.

Pro-tip: This exercise can be performed seated rather than standing to

reduce body momentum. Next is ARMED POWER Now Routine. . .

23
 No. 2
Ernest F. Cottrells
“Advanced” Arm Program

Photo by ‘Denie’

*Ernest F. Cottrell, a power-bodybuilder, created an “Advanced” Arm

Program for upping the gain factor and introduced it to the hardcore
bodybuilding echelon back in the 1970’s. The specially designed program
is arm-oriented, but basically is excellent for general overall muscular
development and strength of the total body.

The program outline will give you some idea’s on how to incorporate arm
specialization into an overall total body workout program.

THE ROUTINE (Outine)

The following is an outline, only, of the “Advanced” Arm Program. After

this, I will explain correct exercise performance.

Exercise days: Monday/Wednesday

1) Bent-Legged Situps 3 sets 20 reps
(Abdominals)
Rest 45 secs. Between sets.
Rest 1.5 minutes then:

2) Close-Grip Beach Press 3 sets 10 reps

(Chest, Shoulders & Triceps)
Rest 2 minutes between sets.
Rest 3 minutes, then:

24
 3) Bent-Arm Dumbbell Flies 2 sets 15 reps
(Chest & Bicep)
Rest 30 seconds between sets.
Rest 3 minutes; then:

4) Pushups; hands wide 2 sets ‘til tired

(Chest, Shoulders & Triceps)
Rest 2 minutes between sets.
Rest 5 minutes; then:

5) High BB-Pulls 3 sets 8 reps

(Lower Back, Shoulders & Biceps)
Rest 3 minutes between sets.
Rest 5 minutes; then:

6) Dumbbell Curl & Press 3 sets 8 reps

(Biceps & Shoulders)
Rest 3 minutes between sets.
Rest 3 minutes; then:

7) I-Arm Bent Over DB Rowing 3 sets 8 reps

(Latissimus, Rear Deltoids & Biceps)
Alternate arms; no rest.
Rest 5-8 minutes; then:

ARM SPECIALIZATION
8) Barbell French Press 3 sets 20 reps
(Triceps)
Rest 2 minutes between sets.
Rest 3 minutes; then:

9) Cheat Curls 3 sets 12 reps

(Biceps)
Rest 2 minutes between sets.
Rest 3 minutes; then:

10) Triceps Cable Press-Down 3 sets 15 reps

(Triceps)
Alternate arms; no rest
Rest 2 minutes, then:

11) Wrist-Rocker 3 sets 12 reps

(Forearms)
Rest 1 minute between sets.

25
Exercise Days: Tuesday/Thursday
1) Barbell Front Squats 3 sets 15 reps
(Thighs & Hips)
Rest 2 ½ minutes between sets.
Rest 3 minutes; then:

2) Leg Extension 3 sets 12 reps

(Front of Thighs)
Rest 1 ½ minutes between sets.
Rest 2 minutes; then:

3) Rise on Toes 4 sets ‘til tired

Rest 30 seconds between sets.
Rest 2 minutes; then:

4) Seated Knee-Ups 3 sets 20 reps

“Baseball Bat” Swing 3 sets 20 reps
(Entire Waist)
No rest; Super-Set.

Exercise Day: Saturday (Condensed workout)

NOTE: You’ve had two good workouts for each body part the past week, so I’ll
make this Saturday workout easier on your nervous system and less demanding
on your other physical reserves so you can GROW rapidly. Don’t, however, think
that this Saturday workout is relatively unimportant - it’s very important, in fact!
You’ll use lighter weights, higher reps, rest slightly longer between sets, etc., so
that you can really stimulate and “pump” the muscles for rapid gains and still keep
a high level of energy.

Some of you may experience under recovery when training each body part
twice per week so with that in mind I suggest you train on Monday, Thursday and
Saturday. You could do the arm specialization program by itself on Wednesday if
need be.

1) Seated Knee-Ups 4 sets 20-30 reps

Rest 45 seconds between sets.
Rest 2 minutes; then:

2) Barbell Front Squat w/Rise

On Toes 3 sets 20 reps
Bent-Arm Dumbbell Flies w/Deep
Breathing 3 sets 20 reps
No rest; Super-Set
Rest 4 minutes; then

3) Pushups, hands close 4 sets ‘til tired

Rest 2 minutes between sets.
Rest 3 minutes; then:

4) High BB-Pulls 4 sets 12 reps

Rest 3 minutes between sets.
Rest 5 minutes; then:

26
 5) Barbell French Press 3 sets 20 reps
Rest 2 ½ minutes between sets.
Rest 3 minutes; then

6) Cheat Barbell Curls 3 sets 12 reps

Rest 2 ½ minutes between sets.

EXERCISE DESCRIPTION
(Monday/Wednesday)

1. BENT-LEGGED SITUPS – Best all-‘round abdominal exercise! Sit, on an abdominal

incline board, legs bent as far as possible, hands clasped behind neck (across
chest at first if too hard behind neck); then raise and lower the body as in regular
situps. Place your head between your knees, and only let the back barely touch at
the bottom. Exhale, forcibly thru tightly compressed lips when sitting-up, inhale
when lowering the body. Exercises the rectus abdominus.

2. CLOSE GRIP BENCH PRESS – For chest, shoulder and arm power! Grasp the bar
exactly at shoulder width. Lower the bar to the chest, without bouncing on the
chest; then press it up to arm’s length and repeat. Exhale while pressing bar,
inhale while lowering it. Exercises the pectorals, front and side deltoid, and this
close grip strongly exercises the triceps also.

3. BENT-ARM DUMBBELL FLIES – For a deep, armor-plated chest! Lie supine on a

flat bench, holding a dumbbell in each hand overhead; then lower the DB’s to the
side as far as possible. Raise back up to starting position and repeat. Bend the
arms at the elbows slightly, then keep them rigid throughout the movement.
Terrific exercise! Inhale deeply when lowering the DB’s, exhale when raising them.
Exercises the pectorals, rib cage, and the biceps.

4. DIPPING – First, you’ll do the ever-popular “pushups.” Right…plain ol’ pushups,

but with the hands spaced rather far apart. Really terrific for the pectorals front
and side deltoids and triceps. Don’t rest the body on the floor at the bottom; just
let the chest barely touch (if you are too weak at first, do them any way you
can…but always try to do them right!) Exhale when pushing up, inhale when
lowering to floor. As you get stronger, advance to the parallel-bar dips.

5. HIGH BB-PULLS – This exercise isn’t used much anymore…except by those who
know how valuable it is for exceptional overall body power and development! Use
a narrow grip; hands about 10-12 inches apart. Pull the weight up from the floor
and try to pull it up to the chin (when you are using the right amount of weight,
you’ll only be able to pull the bar up to the chest area); lower the bar ‘til the weight
almost touches the floor and repeat. There’s a lot of work involved in doing this
exercise – but it’s worth it! Exhale when pulling the bar up, inhale when lowering
it. Bend the legs slightly at the beginning, standing up straight at the high point.
Exercises the erector spinae, trapezius, side and rear deltoid, latissimus, biceps
and the hips and thighs to some degree.

6. DUMBBELL CURL & PRESS – Perfect combination…! Two separate exercises in

one result-producing movement for great arm and shoulder development. Sit on
bench with DB’s held at the sides, palms in; then proceed to curl the DB’s up to the
shoulder where you will immediately continue to press them overhead to arm’s
length. Lower in exactly the reverse procedure to starting position and repeat.

27
 Don’t pause at the shoulders or at the bottom. No special breathing required.
Exercises the biceps, front and side deltoid…and the trapezius and triceps.

7. I-ARM BENT-OVER DB ROWING – For that wide “V” shape back! After you’ve
bent-over and supported yourself with the other hand on a bench, don’t move from
this position during the exercise; no up-and-down or sideways movement! Hold a
heavy DB in one hand at arm’s length, letting the back muscle stretch; then pull
the weight up as far as possible (as if you were rowing a boat), lower and repeat.
Vary your grip each rep; palms to front; to the rear; and in towards you. This
develops the muscle from many angles for better development. Exhale when
raising DB, inhale when lowering. Exercises the latissimus, rear deltoid, trapezius
and biceps.

ARM SPECIALIZATION
(At end of Mon/Wed workouts)
8. BARBELL FRENCH PRESS – Tremendous triceps developer! Use a close grip
(hands about 4-6 inches apart). The Cambered Curling Bar is excellent for this
one! Hold the barbell overhead, palms forward; then proceed to lower the bar
behind the head as far as possible without moving the elbows. This is important!
Raise barbell back up to starting position and repeat. Pause just a second in the
low positon so you won’t “bounce” the bar back up; make the triceps do all the
work. Don’t pause at the overhead position. Inhale when lowering, exhale when
raising the BB. Exercise the triceps.

9. CHEAT BARBELL CURLS - For thick “baseball” biceps! Use a fairly heavy barbell
(“heavier” than what you’d use for strict curls), hands spaced about shoulder
width apart, palm ups; then proceed to bend over slightly and heave a little as you
curl the barbell up to the shoulders. In other words - you “cheat” only a little to get
the heavier weight up. Lower the weight slowly with the body perfectly straight
and repeat, cheating slightly with the body heave, etc….Exhale when curling,
inhale when lowering. Exercises the biceps.

10. TRICEPS PRESS-DOWN – For that “horseshoe” triceps cut! This one will really
polish-off your upper arm routine…Hold one rubber or spring cable handle
overhead against the wall for stability and hold the other handle, palms down at
the chest; then proceed to straighten the arm, stretching the cable out. At this
point, tense the triceps muscle hard for a moment. Don’t move the elbow; keep it
at the side in one, immovable position during the exercise. Exhale when
straightening the arm, inhale when returning to starting position. Exercise the
triceps.

28
 11. WRIST-ROCKER – For powerful grip and rippling forearm muscles! Simple to do –
but exceedingly result producing. Hold a “heavy” DB in each hand at your sides,
out slightly from your body, palms in; then proceed to bend the wrists, curling the
DB’s inward ‘til the forearm muscles “cramp,” hold about 2 seconds, then bend the
wrists in the other direction, outward, in the same manner. Don’t move the arms or
bend the elbows…it’s all in the wrist action. You will be able to use fairly heavy
dumbbells in this one. This exercise will make those stubborn, powerful forearm
muscle scream if you do the exercise correctly. No special breathing necessary.
Exercises almost all the muscle in the forearm.

EXERCISE DESCRIPTION
(Tuesday/Thursday)

1. BARBELL FRONT SQUATS – For strong hips and muscular thighs! Sometime
squats are done with the heels up on a block of wood, etc., for more isolated
thigh work and for balance, but right now, do them flat-footed. Hold the barbell
at the chest, palms to the front, and the elbows far to the front to secure the
heavy barbell at the chest; then proceed to “squat” down as far as possible.
Return to starting position and repeat without more than a moment’s
hesitation. Inhale while squatting, exhale while standing up. (Note: The
breathing here is during the exercise because you’ll not be able to use much
weight for 15 reps; but whenever you do have cause to use heavy weights in
the squat, breathe only while in the erect standing position!) Exercises the
entire front and side of thighs, (quadriceps group), gluteus maximum, and the
erector spinae slightly.

2. LEG EXTENSIONS – Excellent for muscular “cuts” on front of thigh! Simply sit
on edge of sturdy table, let the feet hang over the edge with Iron Boots on the
feet or a DB tied to each foot; then proceed to straighten out the legs ‘til the are
out horizontal, hold about 2 seconds, then lower and repeat. You may use the
Leg Curl & Extension Machine for this if your gym has one. If you workout at
home and are really serious about bodybuilding, you should buy one; they’re
very valuable pieces of equipment – and not one bodybuilding champion goes
through a workout without using it! No special breathing necessary on this
one. Exercises all the front thigh; the quadriceps group.

3. RISE ON TOES – Here’s an excellent olde tyme exercise for the mod look in
Herculean calves! All you do is place a heavy barbell on the shoulders or hold
a heavy Dumbbell in each hand, and then walk around the gym, garage, etc.,
while you walk up high on your tip-toes with each step. Begin the step
naturally, letting the heel touch first, then as you start to walk, raising the
opposite foot off the floor, raise yourself high on tip toes. No special breathing
necessary. Exercises the gastrocnemius and soleus of the calf.

4. SEATED KNEE-UPS and “BASE-BALL BAT” SWING – These two remarkable

midsection exercises are combined so that you may do one exercise, the go
immediately to the other, then right back to the first, etc., this is called “Super-
Sets.” Normally a beginner shouldn’t do supersets (it’s a rough way to
workout and it’s for advanced bodybuilders), but in some cases it’s alright –
and this is one of them.

The first exercise, Seated Knee-Ups is done by sitting on the edge of a chair,
bench, etc., then you proceed to bring the knees up to the chest, legs bent.
Now, push the feet over to the front ‘til the legs are straight and parallel to the
floor. Return and repeat fairly rapidly. Exhale forcibly thru tightly compressed

29
 lips when drawing the knees into the chest, inhale normally when pushing the
feet out. Exercises the rectus abdominus, and the front of the thighs, slightly.

Now, immediately go to the second exercise, the “Baseball Bat” Swing, taking
only a few deep breaths.

Stand solidly, knees slightly bent, feet about 24-inches apart, tighten the leg,
hip and waist muscles, hold a barbell plate about 12-inches in front of you at
waist level (you can also use a dumbbell bar loaded on one end and hold it like
a baseball bat), then proceed to swing the weight from side-to-side like a
baseball bat as far as possible. Read the instructions carefully again. Don’t
allow the legs, hips and waist to be loose…keep this area tight! No special
breathing necessary. Exercises the erector spinae, rectus abdominus and
obliques.

EXERCISE DESCRIPTION
(Saturday) Condensed workout.

1) SEATED KNEE-UPS
(Performance already explained)

2) BARBELL FRONT SQUAT w/Rise

On Toes
BENT-ARM FLYING
(Super-Set this with the Squats – as you did the Knee-Ups and Baseball
Bat Swing – concentrating on the deep breathing.)

3) DIPPING
(Performance already explained)

4) HIGH BB-PULLS
(Performance already explained)

5) BARBELL FRENCH PRESS

(Performance already explained)

6) CHEAT BARBELL CURLS

(Performance already explained)

Well, that’s it for the exercises….But I believe I should explain a few things that might
make a lot of difference to your hardcore bodybuilders who are different in bone and
muscle structures, strength factors, as well as occupational and recreational persuasions.

If you are thin, frail or generally lack energy, don’t have much appetite, etc., begin this
program as outlined carefully and explore what it has to offer you depending upon your
existing energy levels. If for example you finish any of the day to day workouts feeling
‘used-up,” and the next day’s workout is a drag so to speak, try to rest and eat more-but
eat only good food!

If you are generally strong, robust, energetic, well-muscled and have a good appetite-
you’ve got it made! And you will gain good quality muscle quickly. Just don’t overdo it
because you feel you can do more! Lots of energetic bodybuilders fall prey to this, only to
come to a halt in their training progress-and even go backwards…

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 If you by chance are fat, soft and weak, just eat less food over the course of the day.
Keep the quality of the food high in its protein and vitamin and mineral content-and get
yourself into shape FAST. The program mentioned previously is hard work in a sense, but
if you want a strong, healthy and well-muscled body, you have to work for it. . . .! Don’t
ever kid yourself that there is an easier way!

If you are fat, but strong and full of energy, go to it hard and burn-off that adipose
tissue and expose the powerful muscles underneath.

If you are engaged in rugged-physically demanding sports or occupation that requires

appreciable physical activity, then you might do only one upper body and one lower body
during the week and the Saturday workout ONLY-otherwise you will use up far too much
energy to make decent bodybuilding progress. Experiment with this to determine just how
much you can do before you exhaust your energy reserves.

Stick to the “Advanced” Arm Routine for at least two months, at first, and
make the progress you are spending your time and energy to accomplish. Stay flexed!!!

*You can read more about Ernest F. Cottrell in my e-report:

____________

Finally here is
ARMED POWER NOW!
Routine. . .

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 No. 3

Super Rest-Pause/10 Set Countdown

Technique

For
Massive Arms
How would you like to Shoot For That Extra ½ to ¾ Of An Inch of
fresh, new muscle growth in your upper arms in the next 45 days? I’ll bet
you would, unless you already have arms like Manfred Hoeberl. Manfred’s
arms measured a legitimate (non Synthol) 25.5+ inches in peak condition.
Since arms are one of the most popular, if not the most popular, muscle
groups, then this arm routine should be most welcome.

The system of training I’m going to describe for

upping arm size is not new by any stretch of the
imagination. It was first introduced to me many
years ago by my good friend and power
bodybuilding mentor Donne Hale of Miami, Florida.
He called this method of training the…

▲
The Trophy Winning Arms
of Manfred Hoeberl

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 Super Rest-Pause/10 Set Countdown Technique

Best described, it is the performance of ten sets of a select exercise, in

which the number of reps changes with each proceeding set, with very
short, constantly-changing rest-pauses between each set.

For example, in the first set, do one repetition, rest 1 second, perform
the second set by doing two repetitions, rest two seconds, do a third set
for three reps, rest three seconds, etc. Continue on in a cumulative
fashion, adding 1 additional repetition and additional second of rest-pause
until 10 full exercise range motion reps are completed for the 10th and final
set.

Obviously, to accommodate the Super Rest-Pause/10 Set

Countdown Technique as described, a poundage will have to be used
that is approximately 75% of the amount used for an un-fatigued 10
repetition maximum set.

Hypothetically and for the sake of simplicity in computing the numbers

lets say I am able to perform a 10 rep maximum set with 100 pounds in the
Two hands standing barbell curl. I will use 75 pounds (.75 x 100 = 75
pounds) for each of the ten sets. Though 75% seems to be an average,
some individuals will use slightly more or less poundage, depending on
energy, endurance, and sanity.

Structuring a Super Rest-Pause/10 Set Countdown Technique for

the upper arms, I involve a combination of five arm exercises, alternating
triceps and biceps, but working more on the triceps since they contribute
to the most involved muscle mass of the arms. The five exercises I used
are:

1. Close Grip Bench Press

- Same performance as the regular supine bench

press.
- Use a handgrip spacing of approximately 6
inches apart between index
fingers.
- Lower the bar to bottom of ribcage.
- Extend arms to full extension to emphasize
triceps tension.

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 2. Standing Barbell Curl (straight bar)

3. Reverse Grip Triceps Pushdown

- Same as standard pushdowns.

- Use an underhand (supinated) grip – same as a
barbell curl.

4. Alternate Dumbbell Curl (seated)

- Curl DB alternately, look at biceps doing the

work.
- Supinate forearm during contraction.
- Do one arm at a time; do not make it a swinging
motion.

5. Vertical Dips on Parallel Bars

I will assume that you have a grasp of the most basic exercises and I
have therefore only briefly described the “technique emphasis” which I feel
are very important. The exercises selected are based on my personal
wants and needs and it is not my intent to make a statement with regard to
which ones have the highest or lowest level of Neuro-Muscular Activation
(NMA).

The question you have to ask yourself is how do you feel when
you’re doing an exercise? Is the exercise working? Listen to your
body. Experiment with different exercises; this is a form of freestyle
training. You might instinctively go with Skull-Crushers (Lying Triceps
Extensions) and Scott Preacher Barbell Curls in place of the first two
exercises listed above, for example.

I perform only one complete sequence of the Super Rest-Pause/10

Set Countdown Technique on each of the five exercises. Don’t try to
repeat the super rest-pause sequence more than once on each exercise. If
you do so, you will only be impeding your progress. I followed the above
Super Rest-Pause technique twice per week (Monday and Friday) for
approximately two weeks.

It’s important for the body to send a message to the pituitary gland to
continue secreting growth hormone over the already opened pores of the
awakened and alert muscle fibers of the upper arms (or for any other

34
muscle group, for that matter). One of the best ways I know of to do this is
through a couple of variations of the above-mentioned technique.

Variation No. 1:

This particular procedure is a reversal of the technique already

mentioned. Instead of increasing the reps and rest-pauses each
proceeding set, I’ll use slightly more poundage, maybe 80-85 pounds
(which is 80-85% of the hypothetical 10 rep max/100 pounds mentioned
previously) and work down the rep ladder (i.e., 10 reps, 9 reps, 8 reps, 7
reps, etc.) while keeping a constant ten-second rest-pause between each
and every countdown set. It’s important to note that on the final set,
normally to be only one repetition, squeeze out 1, 2, 3, or as many reps to
absolute momentary positive failure as possible.

A couple of “bugs” will reveal themselves in this variation. First,

localized muscle fatigue sets in so strong during the eight rep and seven
rep sets that it’s difficult to complete those sets for the required rep count.
The one solution, if the system is to be followed properly, is to reduce the
starting poundage.

Second, a couple of the lower rep counts may seem extremely easy.
Rather than pumping out more reps than required for a particular set,
simply perform the repetitions more slowly (5-6 seconds in the positive
phase and 5-6 seconds in the negative phase). By slowing the repetition
speed from, say, 3 seconds in the positive and 4 seconds in the negative
phases of the reps, there will be an increase of intensity (time under
tension), plus the mind-to-muscle link will improve.

Variation No. 2:

The second variation is to change the repetition scheme from a

countdown modality of 10, 9, 8, and 7, etc., to a firm ten reps. Additionally
the rest-pauses and number of sets changes as well. First, I calculate
poundage I can do for 10 repetitions. Now I add 10% more weight to the
bar that I used in variation No. 1 (if I used 80-85 pounds for 10 reps, I’ll load
the bar to 90-95 pounds). It may not seem that 10 reps with a poundage that
has been increased by 10% can be accomplished but it will happen
because of the increase in rest-pause time (additional 15 seconds etc.)
prior to each preceding set. And remember I am still using a poundage
which is slightly less then the hypothetical 10 rep max with a 100 pounds
and that is what basically allows me to complete the assigned reps without
fail .

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 Here’s where the program gets interesting: I’ll do 10 reps per set, and
the secret to accomplishing this is twofold. First, the length of the rest-
pauses changes from 10 seconds to 30 seconds upon the completion of
the first set of 10 reps. On each proceeding set, I’ll add an additional 15
seconds of rest-pause time. After the second set, rest-pause 45 seconds;
after the third set, 60 seconds; after the fourth set, 75 seconds; after the
fifth set, 90 seconds, etc.

Second, the number of sets changes from ten to six. When I get to the
point where I can do all six sets rather easily for 10 reps, then and only
then will I add more poundage (magnetic weight plates are great for
introducing additional micro-loads).

Within the training protocol of the original Super Rest-Pause and the
two variations, I followed each one for approximately two weeks and on the
same frequency (Monday and Friday). I continued with the same five
exercises mentioned earlier, but, feel free to experiment with different
exercises.

If used properly, the reliable Super Rest-Pause/10 Set Countdown

Technique will help you to achieve surprising and pleasing results in
fresh new arm growth. It did for me and a lot of other power-bodybuilders.

SPECIAL BONUS!!!
SPECIAL BONUS!!!
SPECIAL BONUS!!!

36
 The
Ascending-Descending Sets
Arm-Blast Routine

Photo by ‘Denie’

Many contest entering and winning bodybuilding champions use

Ascending-Descending Sets technique in their arm blasting routines.
As the weight increased on each set, the repetitions decrease. Here’s a
sample routine.

Biceps Workout

Begin with…

1) Strict standing barbell curls. Keep your knees slightly unlocked.

(This is to insure strict movements). Curl the bar up to the chin and
lower it, slowly. Do 5 sets – 15, 12, 10, 8, 6 reps.

◄2) Incline dumbbell curl on a low (40 degree)

incline is a great exercise for the “belly” of the
biceps. . Do 4 sets – 12, 10, 8, 6 reps.

3) Barbell preacher curl – Use a false grip. The

preacher bench should be well padded. The
angle of the bench should be no more than 30
degrees. Make sure to extend the arm fully at the
bottom of the movement. Use a medium grip.

37
 Curl the bar up to neck. Try to keep your elbows in. Do 3 sets – 12,
10, 8 reps.

4) One-dumbbell concentration curl. To do this movement

properly, one must follow the same. CONCENTRATE! Keep the arm
at the right angle to the body. I often lean over the side. Do 3 sets of
12, 10, 8 slow, strict, CONCENTRATED reps.

Triceps Workout

To facilitate lubrication of the elbow joints and warm up the outer head
of the triceps do a light set of 20 reps in the first exercise.

Begin with. . .

1) Lying barbell triceps extension. Use an E-Z curl bar with a false
(thumbless) grip. Do 5 sets – 20, 15, 12, 10, 9 reps.

2) Close grip barbell press behind neck. I prefer to do a press

rather than the “French” curl to prevent elbow injuries. Use a false
grip with the hands 4 inches apart. Allow the weight to be lowered to
the neck and press it up until lockout. Do 4 sets – 12, 10, 8, 6 reps.

3) Triceps press down (on lat machine). Use a false grip and extend
fully until lockout. Do 4 sets- 12, 10, 8, 6 reps.

4) One dumbbell triceps extension. Keep the upper arm against

the head. Lower the dumbbell below the nape of the neck and raise
slowly to lock position. Do 4 sets – 12, 10, 8, 6 reps.

Finish off this arm-blast routine with. . .

Reverse preacher barbell curls (or Standing reverse barbell

curls). Use the E-Z curl (dymetric) bar. Do 4 sets – 12, 10, 8, 6 reps.

______

During this arm-blast routine do your movements slowly. Utilize the

negative action of each repetition. Remember, when training biceps and
triceps, CONTRACTION is the key.

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