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Fatty4You
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In an article by Lee Priest, these are the rules he gave for bigger arms:
RULE #1: VOLUME
... The more sets i do, the more i grow, so 20 sets for biceps is an embarassing minimum. Usually i do 25 to 35....
RULE #2: INCLUDE STANDING BARBELL CURLS IN EVERY WORKOUT
... They don't always have to be your first exercise, but they must be in every bicep workout....
RULE #3: SUPERSET
... Almost always, i superset near the end of my workout....
RULE #4: INCLUDE TWO-ARM PREACHER CURLS IN EVERY WORKOUT
RULE #5: CHANGE YOUR WORKOUTS
.... Just because i believe an exercise should be used every time doesn't mean it should be used in the exact same way....
RULE #6: INCLUDE DUMBBELL PREACHER CURLS IN EVERY WORKOUT
... A one-arm dumbbell curl on a preacher bench enables me to apply power-isolation to areas that cannot be reached by two-arm curls ....
RULE #7: BEGIN YOUR WORKOUT WITH DUMBBELL CONCENTRATION CURLS
RULE #8: INCLUDE ALTERNATE DUMBBELL CURLS IN EVERY WORKOUT
.... i credit this exercise more than any other for giving my biceps their spherical mass....
RULE #9: INCLUDE TWO-ARM DUMBBELL EXTENSIONS IN EVERY WORKOUT
... this is how they got that [tricep] mass....
RULE #10: ONE-ARM BEHIND-THE-NEXK DUMBBELL EXTENSIONS, THE PERFECT PRIORITIZER
... I'm convinced that no one can have complete triceps development without this movement....
RULE #11: INCLUDE TRICEPS EXTENSIONS IN EVERY WORKOUT
... i don't care where you put extension movements in your tricep workout, just do them every time....
RULE #12: INLCUDE V-BAR CABLE PRESSDOWNS IN EVERY WORKOUT
RULE #13: INCLUDE CLOSE-GRIP BENCH PRESS IN EVERY WORKOUT
... nothing beats basic close-grip benches for building belly size in your triceps....
RULE #14: CAMBERED-BAR REVERS CURLS ARE THE BEST MASS-BALANCING ARM EXERCISE
RULE #15: TRAIN FOREARMS AFTER BACK
RULE #16: USE VERY HIGH REPETITIONS
... my forearms are accustomed to low reps from heavy weights for other bodypart workouts, so i figure the best way to shock them awake is to do just the opposite: hit them directly with insanely high reps, never less than 25 and frequently going up to 100....
RULE #17: CURL AND TWIST THROUGH THREE DIMENSIONS
----
I was going through an older copy of FLEX magazine when i came across this. Currently, i am on the DoggCrapp routine, and I thought anyone else on that routine might find this article amusing.
I believe he has 5 different "MUST HAVE's" for biceps exercises.
-Fatty
RULE #1: VOLUME
... The more sets i do, the more i grow, so 20 sets for biceps is an embarassing minimum. Usually i do 25 to 35....
RULE #2: INCLUDE STANDING BARBELL CURLS IN EVERY WORKOUT
... They don't always have to be your first exercise, but they must be in every bicep workout....
RULE #3: SUPERSET
... Almost always, i superset near the end of my workout....
RULE #4: INCLUDE TWO-ARM PREACHER CURLS IN EVERY WORKOUT
RULE #5: CHANGE YOUR WORKOUTS
.... Just because i believe an exercise should be used every time doesn't mean it should be used in the exact same way....
RULE #6: INCLUDE DUMBBELL PREACHER CURLS IN EVERY WORKOUT
... A one-arm dumbbell curl on a preacher bench enables me to apply power-isolation to areas that cannot be reached by two-arm curls ....
RULE #7: BEGIN YOUR WORKOUT WITH DUMBBELL CONCENTRATION CURLS
RULE #8: INCLUDE ALTERNATE DUMBBELL CURLS IN EVERY WORKOUT
.... i credit this exercise more than any other for giving my biceps their spherical mass....
RULE #9: INCLUDE TWO-ARM DUMBBELL EXTENSIONS IN EVERY WORKOUT
... this is how they got that [tricep] mass....
RULE #10: ONE-ARM BEHIND-THE-NEXK DUMBBELL EXTENSIONS, THE PERFECT PRIORITIZER
... I'm convinced that no one can have complete triceps development without this movement....
RULE #11: INCLUDE TRICEPS EXTENSIONS IN EVERY WORKOUT
... i don't care where you put extension movements in your tricep workout, just do them every time....
RULE #12: INLCUDE V-BAR CABLE PRESSDOWNS IN EVERY WORKOUT
RULE #13: INCLUDE CLOSE-GRIP BENCH PRESS IN EVERY WORKOUT
... nothing beats basic close-grip benches for building belly size in your triceps....
RULE #14: CAMBERED-BAR REVERS CURLS ARE THE BEST MASS-BALANCING ARM EXERCISE
RULE #15: TRAIN FOREARMS AFTER BACK
RULE #16: USE VERY HIGH REPETITIONS
... my forearms are accustomed to low reps from heavy weights for other bodypart workouts, so i figure the best way to shock them awake is to do just the opposite: hit them directly with insanely high reps, never less than 25 and frequently going up to 100....
RULE #17: CURL AND TWIST THROUGH THREE DIMENSIONS
----
I was going through an older copy of FLEX magazine when i came across this. Currently, i am on the DoggCrapp routine, and I thought anyone else on that routine might find this article amusing.
I believe he has 5 different "MUST HAVE's" for biceps exercises.
-Fatty
25-30 sets for bi's!?
