THE BASIC PRINCIPLES OF OVERCOMING ARM DEFECTS
And Sample Routines
And Sample Routines
While too little bulk, too little power, or too little definition are admittedly all arm defects, they are, of course, general conditions which will respond to general training if basic principles are followed.
However, besides these general arm defects,there can also exist more specific arm defects which can hold the bodybuilder back from the arms he desires. Let us consider some of the more common now.
Proportional Defects
Proportional defects cover a multitude of arm flaws. A man with a 12 inch forearm and an 18 inch upper arm is not developed proportionately. His forearm is much too small in relation to his upper arm. Since maximum muscular size is undoubtedly the aim of every reader of this book, the solution to proportional defects of this sort is to bring the undersized part of the arm up to par.
If your forearms are unusually small in relation to your upper arms, then your best plan for the moment is to merely train to maintain the muscular size of your upper arms and to concentrate on your forearms.
To do this you perform only one biceps exercise, 3 sets of about 8 repetitions, one triceps exercises for the same number of sets and reps, and then you perform 4 forearm exercises, each for 3 sets or 12 to 15 repetitions a set. To conserve energy and to really make an all out effort on your forearms, you may find it most satisfactory to start with the forearms and then go to the upper arms.
A sample routine of this sort is as follows.
Standing Wrist Curl
Seated Wrist Curl
Shoulder Height Twist
Knee Wrist Twist
Cheat Barbell Curl
Triceps Curl
Or you can start with either the biceps or triceps, using any of the typical exercises for each part explained in this book . . .
. . . .and then wind up with the forearm work. The choice remains up to you and different bodybuilders prefer each method. Just as long as you get results, that method is best for YOU.
Now, if your forearms are exceptionally large in relation to your upper arms, you use a slightly different approach. Because the forearms always obtain a certain amount of work in almost every exercise, you ignore them completely for the time being as far as direct exercise is concerned.
In this instance you devote your entire attention to the upper arms, performing 3 exercises for the biceps and 3 exercises for the triceps, about 8 repetitions a set. You will notice that I am advocating slightly more work, or variety of exercises in proportioning routines than in bulk routines. The reason for this is since you will be concentrating only on a part of the arms, and not on the whole, you have more energy for this part, and will benefit from slightly more work.
Your choice of arm exercises will simulate those already listed in the Bulk Programs and therefore it would be repetitions for me to set them down again. Merely use those which are intended to promote bulk and they will be the correct ones.
Besides inequalities in size of forearms as compared to upper arms, there are also developmental flaws in the biceps/triceps ratio. The triceps should be slightly larger than the biceps if the arm is well balanced. Not much, but the difference should be clearly evident.
Let us presume that this is not the case, and that the biceps is the dominant muscle. Then what should you do? Just this -- in arranging your upper arm routine pick out 3 bulk triceps exercises against 1 biceps exercise. A sample routine would be:
Standing Triceps Curl
Flat Bench Dumbbell Triceps Curl
Incline Bench Press
Alternate Dumbbell Curl
All these exercises are to be performed in typical bulk fashion, about 8 repetitions a set, 3 sets each. Your selection of forearm exercises will depend upon the needs of that muscle part as you have been shown so far in this book.
Now, if the triceps is outgrowing the biceps by a large extent and overshadowing that upper arm muscle, then you reverse the above procedure and perform more exercises for the biceps than you do for the triceps.
A final phase of proportional development will now be explained. Size, in itself may not always be the determining factor. Shape, of the lack of it may be the major problem.
As an example, your biceps may be too bunched up, may rise to too high a point, giving it a weak look. In that case, you arrange your routines to include mainly biceps exercises which promote a longer biceps such as the Incline Bench Curl. You perform up to 6 sets of this one exercise, about 8 repetitions a set, and avoid all exercises which tend to bunch up or cramp the biceps. Soon the biceps will "lengthen" and you will overcome the peaked look.
If, on the other hand, your biceps is too long and doesn't bulk up impressively enough when you tense it, then concentrate on such exercises as the Standing Incline Bench Curl, the Over End of Bench Curl, the Lean Forward Curl, and so on.
In solving these problems you will have to learn to think for yourself. In fact, you will never reach your best if you don't think, experiment and learn how to solve your own individual problems. All I can do is guide you. Most of the work will have to be done by you.
Regardless of what your arm flaw may be -- lack of power in your fingers, lack of form in the belly of the forearm, too low a biceps, too high a biceps and so on, there is an exercise or exercises which you can use to take you out of your training rut. Concentrate on the exercise or exercises. Follow the basic principles as explained in this book, and soon the flaw will be remedied.
Next: Breaking Sticking Points.
To do this you perform only one biceps exercise, 3 sets of about 8 repetitions, one triceps exercises for the same number of sets and reps, and then you perform 4 forearm exercises, each for 3 sets or 12 to 15 repetitions a set. To conserve energy and to really make an all out effort on your forearms, you may find it most satisfactory to start with the forearms and then go to the upper arms.
A sample routine of this sort is as follows.
Standing Wrist Curl
Seated Wrist Curl
Shoulder Height Twist
Knee Wrist Twist
Cheat Barbell Curl
Triceps Curl
Or you can start with either the biceps or triceps, using any of the typical exercises for each part explained in this book . . .
Did I forget to mention these:
. . . .and then wind up with the forearm work. The choice remains up to you and different bodybuilders prefer each method. Just as long as you get results, that method is best for YOU.
Now, if your forearms are exceptionally large in relation to your upper arms, you use a slightly different approach. Because the forearms always obtain a certain amount of work in almost every exercise, you ignore them completely for the time being as far as direct exercise is concerned.
In this instance you devote your entire attention to the upper arms, performing 3 exercises for the biceps and 3 exercises for the triceps, about 8 repetitions a set. You will notice that I am advocating slightly more work, or variety of exercises in proportioning routines than in bulk routines. The reason for this is since you will be concentrating only on a part of the arms, and not on the whole, you have more energy for this part, and will benefit from slightly more work.
Your choice of arm exercises will simulate those already listed in the Bulk Programs and therefore it would be repetitions for me to set them down again. Merely use those which are intended to promote bulk and they will be the correct ones.
Besides inequalities in size of forearms as compared to upper arms, there are also developmental flaws in the biceps/triceps ratio. The triceps should be slightly larger than the biceps if the arm is well balanced. Not much, but the difference should be clearly evident.
Let us presume that this is not the case, and that the biceps is the dominant muscle. Then what should you do? Just this -- in arranging your upper arm routine pick out 3 bulk triceps exercises against 1 biceps exercise. A sample routine would be:
Standing Triceps Curl
Flat Bench Dumbbell Triceps Curl
Incline Bench Press
Alternate Dumbbell Curl
All these exercises are to be performed in typical bulk fashion, about 8 repetitions a set, 3 sets each. Your selection of forearm exercises will depend upon the needs of that muscle part as you have been shown so far in this book.
Now, if the triceps is outgrowing the biceps by a large extent and overshadowing that upper arm muscle, then you reverse the above procedure and perform more exercises for the biceps than you do for the triceps.
A final phase of proportional development will now be explained. Size, in itself may not always be the determining factor. Shape, of the lack of it may be the major problem.
As an example, your biceps may be too bunched up, may rise to too high a point, giving it a weak look. In that case, you arrange your routines to include mainly biceps exercises which promote a longer biceps such as the Incline Bench Curl. You perform up to 6 sets of this one exercise, about 8 repetitions a set, and avoid all exercises which tend to bunch up or cramp the biceps. Soon the biceps will "lengthen" and you will overcome the peaked look.
If, on the other hand, your biceps is too long and doesn't bulk up impressively enough when you tense it, then concentrate on such exercises as the Standing Incline Bench Curl, the Over End of Bench Curl, the Lean Forward Curl, and so on.
In solving these problems you will have to learn to think for yourself. In fact, you will never reach your best if you don't think, experiment and learn how to solve your own individual problems. All I can do is guide you. Most of the work will have to be done by you.
Regardless of what your arm flaw may be -- lack of power in your fingers, lack of form in the belly of the forearm, too low a biceps, too high a biceps and so on, there is an exercise or exercises which you can use to take you out of your training rut. Concentrate on the exercise or exercises. Follow the basic principles as explained in this book, and soon the flaw will be remedied.
Next: Breaking Sticking Points.