5 star arms work out

This article printed from NaturalPhysiques.com, a website by Jeremy Likness. © 2004 Jeremy Likness. All Rights Reserved.

5 Star Arm Workouts (by Tom Venuto)

Next to “six pack abs,” the one muscle group that almost every man and woman wants the most is arms. So, instead of boring you with a ton of arm training physiology and long words like capillarization andcoracobrachialis (yawn), and instead of giving you a single arm routine (gets old too fast), I’m going to skip thescience and theory and go straight to the good stuff! In this article, I am simply going to give you a master list -an “anthology” - of the most result-producing arm routines in bodybuilding history! Here’s how I compiled this list: I went back into my old training journals looking for “5 star workouts.” What’s a 5 star workout? Glad you asked: It’s simply part of my “workout rating system.” I rate the productivity and intensity of all my workouts on a scale from 1 to 10 and log it in my training journal. After a training cycle of at least 4-6 workouts, I also rate the routine itself on a scale from 1 to 5 (My ultimate goal being to have “10” workouts using “5-star” routines!) If a new routine ranks a 1 or 2, it gets tossed into the garbage immediately. If it ranks a 3 or 4 it goes back onto the “drawing board” and I rework it to see if it can be modified and boosted to a 5. If the second variation doesn’t get a 5, goodbye, it’s dumped into the trash bin too. If it ranks a 5, then the program goes into my book of “5 star workouts” and I come back to it many times over the years when I need arm specialization. Fora routine to make it into my 5 star workout book, it has to be a tested and proven growth producer. I can’t take credit for inventing most of these routines – they were inspired by or borrowed from some of thebest trainers and bodybuilders in history, and I will give the credit where it’s due. Most of these programs will surely make your arms as strong as they are going to look, but make no mistake –this is a collection of BODYBUILDING routines. If you’re hung up exclusively on “functionality,” you can just skipthis info (and go back to your medicine balls, bungee cords and wobble boards). If, on the other hand, you wanta set of biceps and triceps that make you LOOK GOOD sleeveless, then this is going to be the most excitingtraining article you have ever read! Now, a few important details before you start...

Training frequency

I recommend repeating these routines no more than twice per week and no less than once per week. Yourfrequency depends on the split routine you’re using. For most of these programs, I recommend a three or fourday split with a 2 on 1 off schedule. If you feel you need more recovery, use a 2 on 1 off, 1 on 1 off or even anevery other day routine, just make sure you hit your arms at least once per week.

Tempo

Tempo is the speed of your repetitions. Tempo is noted in several of these routines with a 4 count prescription.

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For example, a 4020 tempo is performed as follows: Eccentric (negative/lowering the weight) 4 Stretch/Pause between eccentric and concentric 0 Concentric (positive/lifting the weight) 2 Contraction/pause between concentric and eccentric 0 If tempo is not noted, then you should simply use a “controlled tempo” with the eccentric (lowering weight)slightly slower than the concentric (lifting weight).

Progression

These routines must be performed with diligent progression from one workout to the next. You must add weightwith every workout. Because the arms are a small body part, you may need to use “micro-loading,” whichsimply means you patiently increase the weight EVERY WORKOUT, but in very small increments. For example,most clubs have dumbbells with 5-pound jumps in weight. I like to use 1 ¼ lb. “plate mates” which aremagnetic mini weights you can stick on the ends of each dumbbell (they work for barbells too), allowing you toincrease in small, 2.5 pound increments (effectively giving you a 22.5 pound dumbbell, etc).

Antagonist pair supersets

Supersets are an extremely effective technique for arm training. An antagonistic superset for arms is the pairingof a bicep and tricep exercise with little or no rest between exercises. Antagonistic supersets are noted with A1 and A2, with A1 being the first exercise, and A2 being the secondexercise with no rest in between (if the two exercises were performed in straight set fashion, they would benoted as A1 and B1; three exercises A1, B1, C1, etc)

Same muscle group supersets

Same muscle group supersets are self-explanatory: Two exercises for the same muscle are performed back toback with no rest in between. They are written the same way as antagonistic supersets. For example, A1 is firstbicep exercise in superset, A2 is second bicep exercise in superset (no rest between A1 and A2, then regularrest interval after A2 before repeating superset). Personally, I believe same muscle group supersets are better than antagonistic supersets for bodybuildingpurposes (arm size), while antagonistic supersets are better for strength. I recommend using both.

Tri sets

A tri set is three exercises for the same muscle group performed one after another with little or no rest inbetween. Tri sets are a step beyond supersets in intensity and difficulty, allowing you to perform a very largevolume of work in a very short period of time. Tri-sets are a superb method for bodybuilding –especially for armtraining. Many great bodybuilders such as Larry Scott and trainers such as Vince Gironda have promoted the useof tri sets and supersets almost exclusively for arm specialization. Why? Because they WORK! (Tri sets are notedas A1, A2, A3).

THE ROUTINES!

Ok, enough preliminaries, let’s dive into the best arm routines of all time:

Multi Grip Tri-set Routine



Variations on the multi grip routine have been floating around for ages, but strength coach Charles Poliquin finetuned the technique and brought it back into popularity recently in his prolific writings including, “Winning theArms Race.” (Poliquin refers to this technique as the multi pathway routine). Select three exercises, each with a different grip: pronated (palms down), neutral (palms face each other) andsupinated (palms up). Generally, the weakest grip is trained first and the strongest last, but the order of theexercises may be changed for variety and balanced development. (I would recommend staying with the samesequence for the duration of each training cycle, however) A1 EZ bar Reverse Curl 3 sets X 6-8 reps A2 Hammer Curl 3 sets X 6-8 reps A3 EZ barbell Curl 3 sets X 6-8 reps B1 Tricep Pushdown reverse grip (palms up) 3 sets X 6-8 reps B2 Tricep pushdown with rope (palms face each other) 3 sets X 6-8 reps B3 Tricep pushdown regular grip (palms down) 3 sets X 6-8 reps

Multi Angle tri-set Routine

The multi angle routine is a similar to the multi grip routine except instead of varying the hand position/grip,you vary the angle of the joint. The “multi angle” technique is very similar to the IRONMAN/Steve Holman“Positions of flexion” approach, although they are not always one in the same. For example, one popular multi-angle favorite for triceps is lying EZ bar extensions performed to the chin,forehead, and behind the head as a tri set. This is multi-angular, but it does not fully work all three positions offlexion, as these are only slight variations in angle. There are two ways to perform this routine. One way is to do all three exercises in a row with zero restbetween exercises. This is very intense and result producing, but will compromise your poundages. Poliquin’ssolution to the problem is the simple insertion of a 10 second pause between each exercise, which allowsgreater loads to be used. A1 Incline dumbbell curl (stretch) 3 sets X 6-8 reps A2 Seated dumbbell curl (midrange) 3 sets X 6-8 reps A3 90 degree dumbbell preacher curl (contracted) 3 sets X 6-8 reps B1 Seated EZ bar tricep extension 3 sets X 6-8 reps B2 EZ bar tricep extension to forehead 3 sets X 6-8 reps B3 Decline bench EZ bar tricep extension 3 sets X 6-8 reps

Unilateral Multi Grip Bicep Routine

I don’t remember where I found this routine, but I think it was the brainstorm of Australian strength coach IanKing. All I can say is that Ian or whoever originally invented this bicep killer should get a medal for it! Try it andfind out why. Perform 10 reps per set, 2 –3 tri sets 0-10 seconds between exercises. A1 One arm zottman Dumbbell Preacher Curl 3 sets X 10 reps A2 One arm Dumbbell Preacher Curl 3 sets X 10 reps A3 One Arm Dumbbell Hammer Preacher Curl 3 sets X 10 reps Note: If you’ve never heard of the Zottman curl, it’s simply a dumbbell curl with a pronated eccentric andsupinated concentric (palm up on the way up, palm down on the way down)

Unilateral Multi Grip Bicep Routine #2



This is a slight variation I’ve successfully used on the killer combo above. All I did is to flip the order ofexercises 2 & 3, substitute reverse dumbbell curl for Zottman curl on exercise number one, and add a forcednegative on the reverse curls using the opposite hand. The rep range is slightly lower; 6-8 reps per set with alittle bit heavier weight. 3 tri sets, 0 sec rest between exercises, 0 seconds rest between switching arms. A1 One arm reverse dumbbell Preacher Curl with neg. resistance 3 sets X 6-8 reps A2 One arm Hammer Preacher Curl 3 sets X 6-8 reps A3 One Arm Dumbbell Preacher Curl 3 sets X 6-8 reps

Gironda’s 6 X 6 balanced arms Routine

This is a variation on Vince Gironda’s famous “Balanced Arms” course. Like many bodybuilding gurus, Vincevociferously commanded, “No deviations.” Well, shame on me, but after I tried all his programs exactly as heinstructed, I never could resist experimenting.

This routine consists of 3 pairs of supersets performed for 6 sets of 6 reps each. No rest ispermitted between exercises. Take 90 seconds rest after each superset. Vince’s originalcourse suggested doing this routine three times per week. I tested various frequencies andgot best results doing this routine once every 4-5 days and I’d recommend no more thantwice per week. A1 Straight Bar Preacher curl 6 sets X 6 reps A2 Body drag curl 6 sets X 6 reps B1 Rope extension behind head (lunge position, using high pulley) 6 sets X 6 reps B2 EZ Bar Pullover and Press 6 sets X 6 reps

C1 Barbell Wrist Curl (roll to fingertips) 6 sets X 6 reps C2 barbell reverse drag curl 6 sets X 6 reps

Volume training: 8 sets of 8 – basic

When performing the classic Vince Gironda 8 sets of 8 program, you select only ONE exercise per body part andyou train half your body each session (approximately 5 exercises per workout) for a total of 40 sets. Perform 3-4workouts per week, each muscle is trained no more than twice per week. Every rep is performed with deep concentration and intra-muscular contraction (“squeeze” the muscle duringevery rep. Mental focus and maintenance of tempo are musts. Rest must be kept to 30 seconds or less,ultimately dropping to as low as 15 seconds between sets. On a 3021 tempo (At 6 seconds per rep, each set willtake only 48 seconds; by getting your rest intervals down to 20 seconds, you will finish each 8 sets of 8 reps in 9minutes. With 5 exercises, that’s 40 sets per workout in only 45 minutes! This is decidedly aerobic and growth hormone-inducing, and by using compound exercises (i.e. squats on legday, rows on back day, etc), this routine can also burn a tremendous amount of body fat. Little or no additionalcardio work is necessary on this program. A1 Thumb Under Dumbbell Curl (palms up/non supinating) 8 sets X 8 reps X 3021 tempo B1 Close Grip EZ Bar Bench Press 8 sets X 8 reps X 3020 tempo

Volume training: 8 sets of 8 – advanced

This is the variation on the 8 sets of 8 routine that Vince Gironda gave to elite and genetically giftedbodybuilders like Mohammed Makkawy. This program is performed on a 3 or 4 day split so you can concentrate



on only two body parts per session. Tempos can be a little bit faster (2020 or 2010) on this higher volumeprogram. This allows you to complete the workout in 40 - 45 minutes or so (you could also try 30 minuteworkouts consisting of two exercises per muscle group, 8 sets of 8 reps per exercise; experiment with theconcept) A1 Barbell Drag Curl 8 sets X 8 reps B1 Incline Dumbbell curl 8 sets X 8 reps C1 Hammer curl 8 sets X 8 reps D1 Close Grip bench Press 8 sets X 8 reps E1 Flat bench lying 2 dumbbell tricep extension 8 sets X 8 reps F1 Parallel bar tricep dips 8 sets X 8 reps For more info on the eight sets of 8 program check out my IRONMAN article here:http://www.fitren.com/res3art.cfm?compid=18&artid=90

Volume Training: 10 sets of 10

This program was originally promoted by Vince Gironda. It was later resurrected under the name “GermanVolume Training” and re-popularized (with some modern improvements) by Charles Poliquin. After it wasoriginally introduced, 10 X 10 faded out of popularity in favor of 3 sets of 3 exercises. This was largely due toboredom and the belief that one exercise was not enough for complete development. However, 10 sets of 10will completely “trash” an entire pool of motor units from the repeated efforts on the same exercise, resultingin tremendous muscle size gains. Simply select one exercise per muscle group and perform 10 sets of 10 reps. It’s very important to use the sameweight for each set. You will not train to failure or use set extension or high intensity techniques (like negativesor forced reps). This will require that you select a weight that’s approximately 60% of your normal 10 rep max.Rest 90 seconds between sets and maintain a constant tempo on every rep and a constant rest interval betweenevery set. You will work two or at most, three body parts per workout on a three or four day split routine. Eachmuscle group should be trained once every 5 to 6 days. A1 Incline Dumbbell Curls 10 sets X 10 reps A2 Seated EZ Bar tricep extension (French press) 10 sets X 10 reps

Drop Supersets

This program combines elements of two of the best bodybuilding techniques of all time; drop sets andsupersets. Select two exercises for the same muscle group and perform each for 6-8 reps with no rest inbetween. Quickly (less than 10 seconds rest) reduce the poundage (grab lighter set of dumbbells) and thenrepeat the superset two more times. That counts as ONE drop-superset (2 exercises X 3 supersets = 6 sets in onedrop superset). Rest 120 seconds and repeat one more time (twice at most if you’re an “over-achiever”).

A typical weight reduction is about 10-15%. Optional: A brief 10 second restbetween supersets allows some recovery of strength so that you can keep your



poundages up and it alleviates some of the lactic acid burn that might prevent you from doing 6 sets in a rownon stop. Perform two or at most three drop supersets (the weights given are just examples) A1 Standing hammer curl 2-3 sets X 6-8 reps 40 lbs A2 Standing palms up Dumbbell Curl 2-3 sets X 6-8 reps 40 lbs Rest 0-10 sec A3 standing hammer curl 2-3 sets X 6-8 reps 35 lbs A4 Standing palms up Dumbbell Curl 2-3 sets X 6-8 reps X 35 lbs Rest 0-10 sec A5 standing hammer curl 2-3 sets X 6-8 reps 30 lbs A6 Standing palms up Dumbbell Curl 2-3 sets X 6-8 reps X 30 lbs Rest 120 seconds, then repeat 1-2 more times

Larry Scott’s favorite arm routine

Larry Scott was the first Mr. Olympia and his claim to fame was the most mind blowing set of biceps and tricepsthe bodybuilding world had ever seen up until the time Scott appeared on the scene. Larry Scott’s favorite armbuilding apparatus was the preacher curl bench, which also bears his name (the Scott curl bench). Larry believed that triceps grow the best with supersets and biceps grow the best with tri-sets (and who’s gonnaargue with him?) His favorite bicep routine was a tri-set performed on the preacher bench and a superset combofor triceps. Larry also frequently employed “burns”, which were quick quarter reps (partials) performed aftereach set. A1 Dumbbell preacher curl, loose form 3-4 sets X 6 reps + 4-5 burns A2 Straight Bar preacher curl, strict form 3-4 sets X 6 reps + 4-5 burns A3 EZ bar reverse curl, loose form 3-4 sets X 6 reps + 4-5 burns B1 Close Grip Bench Press with EZ Bar 4-5 sets X 6 reps + 4-5 burns B2 Kneeling twin pedestal tricep rope extension* 4-5 sets X 6 reps + 4-5 burns *The twin pedestal bench is a special bench for the kneeling rope tricep extension. It is simply two pads for the elbows with a space for your head in between. It was originally built by Vince Gironda and Scott later began manufacturing his own version. If you don’t have the apparatus for this exercise, you can simply do a rope extension facing away from the weight stack from a high pulley in a lunge position.

Pre-exhaust routine

Pre exhaustion is a technique popularized Robert Kennedy of Muscle Mag International. Pre-exhaustion supersets are performed by selecting an isolation exercise and following it with a compound exercise, with no rest in between the two. In the case of biceps, the natural choice for the compound exercise is the close grip chin up. Your volume can range from three to five sets, depending on your split routine and experience level. A1 Barbell curl 3-5 set X 8-12 reps A2 Close grip pull up 3-5 sets X AMRAP



B1 Kneeling V-Bar low pulley cable extension 3-5 sets X 8-12 reps B2 Close grip bench press 3-5 sets X 8-12 reps

Don Ross 4 rep System #1

There are many variations on multi rep programs to be found throughout the bodybuilding literature. This one isby Don Ross from his book “Muscle blasting” with Robert Kennedy. Select 4 exercises and perform each exercise with a different repetition (RM) bracket. These exercises are notsupersetted. Rest intervals between sets are 60-90 seconds. Two sets should be enough for most people, threesets max. A1 Incline Dumbbell Curl 2-3 sets X 6 reps B1 Hammer Curl 2-3 sets X 8 reps C1 Preacher curl 2- 3 sets X 12 D1 Overhead Pulley curl 2-3 sets X 20 reps A1 Close Grip Bench Press 2-3 set X 6 reps B1 Decline Bench 2 Dumbbell Extension 2-3 sets X 8 reps C1 Dumbbell kickbacks 2- 3 sets X 12 D1 Tricep Rope pressdown 2-3 sets X 20 reps Note: You can easily use this same principle with only three exercises and three rep ranges or even twoexercises and two rep ranges as in the 6-20 method. In either case, the heavier, lower rep sets come first andthe higher rep sets last.

Gironda 4 rep system

Another variation of the 4 rep system is to perform four sets on each exercise with each of the four sets using adifferent rep range. Don Ross liked the 12, 8, 6, 20 rep protocol, while Vince Gironda’s famous variation on thissystem (which he wrote an entire course about) was 10, 8, 6, 15. A1 Incline Dumbbell Curl 4 sets X 10, 8, 6, 15 reps B1 Barbell curl 4 sets X 10, 8, 6, 15 reps A1 Close Grip Bench Press 4 sets X 10, 8, 6, 15 reps B1 Decline Bench 2 Dumbbell Extension 4 sets X 10, 8, 6, 15 reps

Poliquin’s 3 rep tri-set system: 6-12-25

Yet another multi rep program, the 6-12-25 system is favored by Charles Poliquin. Using the Poliquin method,you select three exercises, the first with stretch position emphasis, the second with mid range emphasis, andthe third a constant tension, peak contraction exercise. Unlike the Ross and Gironda method, these exercisesare tri-setted. A1 Incline dumbbell curl 2-3 sets X 6 reps 10 seconds rest A2 Barbell Curls 2-3 sets X 12 reps 10 seconds rest A3 Overhead Cable curl 2-3 sets X 25 reps 120 seconds rest, repeat 2-3 tri sets B1 Kneeling V-Bar low pulley cable extension 2-3 sets X 6 reps



Copyright ©2004 Jeremy Likness. Courtesy of NaturalPhysiques.com. Visit NaturalPhysiques.com and BecomeTheJourney.com.

B2 Lying Tricep extension to forehead 2-3 sets X 12 reps B3 2 dumbbell kickbacks 2-3 sets X 25 reps 120 seconds rest, repeat 2-3 tri sets

That’s all... For now

This only scratches the surface of what I have locked in my “vault of training secrets,” but that’s all we havetime and space for today. Besides, there’s enough here to keep you busy for a long, long time! In fact, I justgave you enough workouts to last you for at least the next year! If you’re tired of the same old conventional“three sets of 8 – 12” straight set routines and if you’re frustrated with your progress, then put some of these 5star programs to the test… I GUARANTEE you are going to see some of the best arm development of your life! This article was provided courtesy of Tom Venuto and www.burnthefat.com. Tom is a lifetime natural bodybuilder, personal trainer, gym owner, freelance writer and author of "Burn the Fat, Feed The Muscle" (BFFM): Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models. For more information on how Tom's fat-burning system can help you lose fat quickly and easily... even if you've tried everything and the flab doesn't seem to budge... then click here NOW and find out how to get rid of that excess weight for good: BFFM.

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5 star arms work out

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