Those Bulky, Powerful Arms - Anthony Ditillo (1971)

Anthony Ditillo

Doug Hepburn 

There is only one thing wrong with arm work: 

it is very intricate and it is very easily overdone. 

Have you ever wondered why so many fellows slave away for hours on end almost every workout, trying to gain on their arms, and yet there are those who can train for one hour and a half and their arms are just as large as the poor souls who literally knock themselves out? Now, taking aside the idea that some men are easy gainers, I feel there are other reasons for this. Some men work the arms too hard and too long for any appreciable increase in muscle size. Some men don’t choose the right exercises or the right setup of sets and repetitions. Some men do not place their arm specialization work in the right part of their workout, so you see, there are many reasons why some fellows will gain in arm size and some will not. 

Complete arm specialization means taking the entire arm into close consideration. You do not only concentrate upon the biceps and the triceps, but you also include sufficient work for the shoulders and the forearms. This will lead you to proper arm balance and it will also give you arms of power. You must also remember to include enough work for the rest of the body when on such severe specialization, such as we are discussing here. 

The movements which will work the major muscle groups are of the utmost importance. Be sure to include enough leg work. Leg work is the necessary catalyst for bulk and power gains. Be sure that your diet is adequate. Follow the rules of healthful living and eating. Realize just how tremendous a demand you are placing upon your body and try to eat so that you can meet such a demand. Have the proper mental attitude.

The following routines which I am going to outline for you will surely help you to pack on the arm bulk if you follow my instructions very carefully and you follow all that is necessary to your success. However, just as I have told you in other chapters, YOU are your best trainer. It is up to you to decide just what will work for you and what will not work. So, if you have to substitute exercises or time schedules, do so, just make sure that you are making logical decisions.

 

ARM SPECIALIZATION ROUTINE NO. 1 

Monday, Wednesday and Friday:

Full Squat, 5 sets of 20 to 12 reps

Bench Press, 5 x 5-7 reps

Deadlift, 5 x 3 reps

Barbell Curl, 5 x 5-7

Dips, 5 x 5-7

Reverse Curl, 3 x 5-7.

All with maximum weight. 

Do not cheat excessively, but do not try to do every rep in letter perfect form.

You should incorporate both styles of training for faster progress.

ARM SPECIALIZATION ROUTINE NO. 2

Monday and Thursday: 

Close Grip Bench Press, 5 x 5-7

Bentover Row, 5 x 5-7

Seated Press, 5 x 5-7

Alternate Dumbbell Curl, 5 x 5-7

Triceps Pushdown, 5 x 5-7

Palms Up Wrist Curl, 5 x 8-10.

Tuesday and Friday: 

Full Squat, 5 x 8-10

Deadlift, 5 x 5-7.

ARM SPECIALIZATION ROUTINE NO. 3

 Monday and Thursday:

Barbell Curl, 5 x 5-7

Dip, 5 x 5-7

Shrug, 5 x 8-10

Press Behind Neck, 5 x 8-10

Reverse Curl, 5 x 8-10.

Tuesday and Friday: 

Full Squat, 3 x 8-10

Bench Press, 3 x 8-10.