"Size, shape, definition and vascularity, are these the ever elusive combination of the ultimate arm? I think so!
Is there a magic combination? What witch's brew? What amount of training will give me a large, defined, impressive arm? This is the biggest question plaguing body builders since the evolution of physical competition.
Yes! Contrary to popular opinion, there is a secret. This secret being a number of ingredients. Mental, emotional, and physical control, plus a complete and carefully selected diet are the magic ingredients. I will just touch on these at this time.
Mental control: The ability to go your particular place of training, day in and day out, 3 to 6 days a week and train with all your mental facilities concentrated on the particular workout.
Emotional control: Keeping yourself calm and tranquil in all your relations with people. Staying on an even keel.
Physical control: The ability to give, give and give way beyond the last rep. To require, and demand of your body all it has to obtain that last, very important rep. Along with this physical control factor and closely associated with it is a term I prefer to call "Muscle consciousness."
This control factor necessitates a communication between the brain and the particular muscle you are working. It is a requirement for the number of exercises, sets and reps and the knowledge of when the muscle has reached a saturation point.
I prefer to call these ingredients and the conscious control of them "controlling the variables." Perhaps I can deal with these at a later time but now I am anxious to relate to you my somewhat unique and unusual arm routine. It is unique in the sense it contains exercises I have never witnesses other bodybuilders performing with the exception of my training partners or bodybuilders I have trained.
Unusual in the sense I never change my routine. I feel these exercises are the best for size, shape, and definition, so the only variation is in order of performance, sets, and reps.
I divide my arm routine into three particular areas: Triceps, which I work first, biceps second and forearms third. All exercises are done in the strictest form and with the heaviest amount of weight the strict form will allow.
My training tempo is unusually fast with maximum concentration. With these thoughts in mind, let's get an arm workout!
TRICEPS: Prone tricep extensions with straight barbell. Using a close grip and keeping elbows in as close as possible and at right angles to the floor.
It is important not to lock elbows after each rep. Start light and increase to maximum weight within two sets. Stay at maximum for 2-3 sets followed by one lighter set. (5-7 sets)
Overhead Tricep Extensions
This is performed from a lat machine with attached floor cable. Keep elbows as close together as possible with concentration on form. Start moderately heavy, progress to maximum, remain at maximum weight for 2 or 3 sets followed by one lighter set.
Hands are made into fists and placed at right angles on a block of wood or a bench. A pushup is then done with your bodyweight supplying the resistance. Work this exercise hard for 5-6 sets. It is excellent for the lower tricep development.
Biceps: Standing barbell curl
I prefer a straight bar with a narrow grip. One warm-up set immediately followed by heavier sets with negative reps. (4-5 sets) Try to keep from cheating and do not pause at the top or bottom of the repetition.
Lat Machine Curl
My favorite bicep exercise. When doing this exercise make as large an arc as possible between the starting point and the finished point of the rep. This is an excellent exercise for positive-negative action, with your training partner assisting (5-6 sets)
Dummbell Concentration Curls
Used to peak the bicep. During this exercise the arm is kept at right angles to the body with no support against the leg. I give myself assistance with my free hand during the last few reps, and try to hold each rep at least one second at the top of the curl (4 sets, 8-10 reps).
I personally believe this is an inner relationship between upper and lower arm development. A 13 inch forearm cannot support a 20 inch upper arm. Three exercises are done for the forearms.
Keeping the elbows close to the sides and maintaining a narrow, overhand grip, do 4-5 sets of 8-12 reps. This is excellent for bicep-forearm tie in.
Seated Wrist Rolls
Forearms are placed parallel to the floor along the top of the thighs. Wrists are rolled at right angles to the floor. Do not roll down fingers. This relieves forearm tension. (4-6 sets, 12-16 reps)
Reverse Wrist Roll
Executed exactly as wrist roll but with palms facing downward. This is an excellent exercise for the brachialis and should not be neglected even though reverse curls are used (4 sets, 8-10 reps)"