BASIC PRINCIPLES OF ARM DEFINITION
The basic principles of arm definition are naturally quite different from those for bulk. When training for bulk, you strive for a flushing or pumping action with heavy weights. When training for definition, you look for a CRAMPING action. The muscles should actually ache, feel as though they are cramped up after an exercise and they should feel sensitive, sore to the touch if you grasp them with a firm grip after any exercise.
The weights used for definition should be lighter, the form stricter than for bulk, and the repetitions should be slightly higher. There MUST also be greater exercise variety in the workout.
The principle is one of breaking down surface tissue particularly, which is the tissue which keeps the muscle from assuming a clear form. To do this properly and successfully, you must break down MORE TISSUE during a workout period than can be rebuilt during your rest periods. This may call for training 4, 5, 6, or even 7 days a week, depending on how badly you are out of hard muscular shape. For most bodybuilders 5 times a week on the specialized part should be enough. But -- muscle soreness should never completely leave the part. It must be a little fatigued at all times if you are to acquire definition as fast as possible. Then, after you have obtained your definition, you can change your training and even work for greater size once again if you wish. But, persist with one type of training until you show appreciable results before changing over to another type.
Diet is very important. You must eliminate all fattening foods and because you are eating less than usual, you must be careful to select wholesome foods for each meal.
When training for definition, adjust your entire living pattern accordingly. Don't get more than the amount of sleep you really need to be fully refreshed. Too much time spent in bed is one fine way of softening muscle tone. Don't partake of too much liquid, even water, each day. Drying out is essential to hard muscularity, and limiting your liquid intake is one god way to achieve this. In your daily life, be active and vigorous. Don't ride when you can walk, don't sit when you can stand, and don't lie down when you can sit -- except for sleep, naturally.
Attune your whole body training to agree with your specialized one. It will be a tough grind at first, but it certainly works fast if you observe all the rules.
Your actual training technique will be to use from 3 to 5 exercises for each part of the arms. You perform from 10 to 12 repetitions for each set of the upper arms and about 20 reps for the forearms. 3 to 4 sets of each exercise should be done and you must perform the exercises rather slowly, with great mental concentration. You should also MENTALLY CONTRACT THE MUSCLES as you exercise them. The selection of exercises, besides being the ones which cramp the muscles, should be ones which exercise the muscles from different angles. In BULK training it was best to work the muscles from one main angle at a time. In DEFINITION training you try to work them from many different ways.
And now, here are some sample programs.
Start with 4 sets of the lying bench barbell curl, 4 sets of the leaning forward barbell curl, and 4 sets of the seated dumbbell concentration curl. Follow these with 4 sets of the stiff arm rear raise, 4 sets of the Bob Shealy barbell shoot back, and 4 sets of the dumbbell rear extension. These above exercises are to be performed 10 to 12 repetitions each. And now for the forearms. Perform 4 sets of the Zottman curl, 4 sets of the shoulder height twist, and 4 sets of the shoulder height circle with a leverage bell. Forearm exercises are to be performed about 20 repetitions a set.
Another sample routine, and one which has more exercises that the above, follows.
3 sets of the arms over incline bench curl, 3 sets of the arms parallel barbell curl, 3 sets of the bent forward dumbbell curl, and 3 sets of the under armpits dumbbell curl. Follow this with flat bench dumbbell triceps curl for 3 sets, then 3 sets of the Bob Shealy dumbbell shoot-back, 3 sets of the flat extensions, and 3 sets of the bent forward standing kick back. The above exercises are to be performed for 10 to 12 repetitions a set. For the forearms, perform 3 sets of the goose neck curl, 3 sets of the finger plate lift, 3 sets of the reverse dumbbell curl, and 3 sets of the shoulder height circle with leverage bell. These forearm exercises should be performed for about 20 repetitions a set. In the plate finger lift, you of course exercise each finger separately and for the full number of sets and repetitions.
These two sample programs will give you a god idea of the type of concentration exercise that is best for promoting definition. The forearm cannot be cramped up as much as the biceps and triceps, but still, if you persist and concentrate strongly you will get some cramping action. But, few people possess really fleshy forearms, so rely more on hard work and fatigue to bring out definition in the forearms than anything else.
It is entirely practical to perform 5 exercises for the biceps, 5 for the triceps, and 5 for the forearms, each 3 sets in a definition routine, selecting those which are of a concentration and isolation nature for the routine.
Do not go above 5 exercises for each of the three arm parts, for if you do the workout would be much too tiring, and you would be bound to to stale in time. If you train up to 7 days a week, and really concentrate on a cramping action, even the most stubborn case of fleshy arms will respond.
And now, here are some sample programs.
Start with 4 sets of the lying bench barbell curl, 4 sets of the leaning forward barbell curl, and 4 sets of the seated dumbbell concentration curl. Follow these with 4 sets of the stiff arm rear raise, 4 sets of the Bob Shealy barbell shoot back, and 4 sets of the dumbbell rear extension. These above exercises are to be performed 10 to 12 repetitions each. And now for the forearms. Perform 4 sets of the Zottman curl, 4 sets of the shoulder height twist, and 4 sets of the shoulder height circle with a leverage bell. Forearm exercises are to be performed about 20 repetitions a set.
Another sample routine, and one which has more exercises that the above, follows.
3 sets of the arms over incline bench curl, 3 sets of the arms parallel barbell curl, 3 sets of the bent forward dumbbell curl, and 3 sets of the under armpits dumbbell curl. Follow this with flat bench dumbbell triceps curl for 3 sets, then 3 sets of the Bob Shealy dumbbell shoot-back, 3 sets of the flat extensions, and 3 sets of the bent forward standing kick back. The above exercises are to be performed for 10 to 12 repetitions a set. For the forearms, perform 3 sets of the goose neck curl, 3 sets of the finger plate lift, 3 sets of the reverse dumbbell curl, and 3 sets of the shoulder height circle with leverage bell. These forearm exercises should be performed for about 20 repetitions a set. In the plate finger lift, you of course exercise each finger separately and for the full number of sets and repetitions.
These two sample programs will give you a god idea of the type of concentration exercise that is best for promoting definition. The forearm cannot be cramped up as much as the biceps and triceps, but still, if you persist and concentrate strongly you will get some cramping action. But, few people possess really fleshy forearms, so rely more on hard work and fatigue to bring out definition in the forearms than anything else.
It is entirely practical to perform 5 exercises for the biceps, 5 for the triceps, and 5 for the forearms, each 3 sets in a definition routine, selecting those which are of a concentration and isolation nature for the routine.
Do not go above 5 exercises for each of the three arm parts, for if you do the workout would be much too tiring, and you would be bound to to stale in time. If you train up to 7 days a week, and really concentrate on a cramping action, even the most stubborn case of fleshy arms will respond.
