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 gifted bodybuilders
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 volume program. This allows you to
complete the workout in 40 - 45 minutes or so (you could
also try 30 minute workouts consisting of two exercises
per muscle group, 8 sets of 8 reps per exercise; experiment
with the concept)
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
Volume Training: 10 sets of 10
This program was originally promoted by Vince Gironda.
It was later resurrected under the name “German Volume
Training” and re-popularized (with some modern improvements)
by Charles Poliquin. After it was originally introduced,
10 X 10 faded out of popularity in favor of 3 sets of 3
exercises. This was largely due to boredom and the belief
that one exercise was not enough for complete development.
However, 10 sets of 10 will completely “trash”
an entire pool of motor units from the repeated efforts
on the same exercise, resulting in 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
same weight for each set. You will not train to failure
or use set extension or high intensity techniques (like
negatives or 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 between
every set. You will work two or at most, three body parts
per workout on a three or four day split routine. Each muscle
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 and supersets. Select
two exercises for the same muscle group and perform each
for 6-8 reps with no rest in between. Quickly (less than
10 seconds rest) reduce the poundage (grab lighter set of
dumbbells) and then repeat the superset two more times.
That counts as ONE drop-superset (2 exercises X 3 supersets
= 6 sets in one drop 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 rest between 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 row non 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 triceps
the bodybuilding world had ever seen up until the time Scott
appeared on the scene. Larry Scott’s favorite arm
building 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
gonna argue with him?) His favorite bicep routine was a
tri-set performed on the preacher bench and a superset combo
for triceps. Larry also frequently employed “burns”,
which were quick quarter reps (partials) performed after
each 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 is by 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 not supersetted.
Rest intervals between sets are 60-90 seconds. Two sets
should be enough for most people, three sets 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 two exercises
and two rep ranges as in the 6-20 method. In either case,
the heavier, lower rep sets come first and the 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 a
different rep range. Don Ross liked the 12, 8, 6, 20 rep
protocol, while Vince Gironda’s famous variation on
this system (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, and the third a constant
tension, peak contraction exercise. Unlike the Ross and
Gironda method, these exercises are 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
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 have time and space for today. Besides, there’s
enough here to keep you busy for a long, long time! In fact,
I just gave 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 5 star programs to the test… I GUARANTEE
you are going to see some of the best arm development of
your life!
>>
Click here for Tom's Burn the Fat Feed the Muscle program
About the Author
Tom Venuto is an NSCA-certified personal trainer, certified
strength and conditioning specialist, lifetime natural bodybuilder,
and author of the #1 best-selling e-book "Burn the
Fat, Feed The Muscle" (BFFM). Tom has written over
170 articles and has been featured in IRONMAN Magazine,
Natural Bodybuilding, Muscular Development, Muscle-Zine,
Olympian’s News (in Italian), Exercise for Men and
Men’s Exercise. For information on Tom's "Burn
The Fat" e-book, click
here |
