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 Ultimate Guide to Arms Size
and Strength
__________________

By Charles R. Poliquin
The Strength Sensei
www.strengthsensei.com

Special Thanks to:

Bryan Krahn
Patrick Gagnon
Louis Gagné

Published by Strength Sensei © 2016

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 Disclaimer

Before beginning any exercise program, please consult with your

physician to make sure you are in good health. This ebook is not meant to
replace proper medical advice by a qualified health practitioner. No
liability is assumed by Charles R. Poliquin for any of the information
contained in this document.

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 Introduction

The sheer volume of arm training information published

over the last 50 years is staggering.

I’ve offered my own take on the subject through countless

articles and book chapters, even writing two books on arm
workouts – Winning the Arms Race and Bigger, Stronger
Arms: The Poliquin Way.

But even with so much quality arm training information

readily available, I continue to hear from bodybuilders
looking for new ways to beef up their elbow flexors and
extensors.

In many cases, a helpful tip or two is enough to get

trainees growing again. But sometimes even good advice is
worthless if not taken in the proper context. In other
words, even the best arm exercises are useless if the
workout setup is ripped from the pages of Muscle and
Fiction.

That’s what this book will address. It’s six months of

periodized arm workouts, designed to develop significant
gains in both size and strength in even the most seasoned
trainee.

If your arms haven’t grown in years despite "trying

everything," the answer isn’t to throw more exercises at

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them at random and expect a result.

You need a well thought out plan. Let’s get started.

Charles R. Poliquin

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The Program

The Ultimate Guide to Arms Size and Strength consists of

six 30-day cycles. In each cycle you will train the arms
every five days using a specific training method. After six
exposures to a particular method you’ll then switch to the
next routine.

Note: You may not switch the order, as each routine is

designed build off the previous one to produce further
increases in size and strength. It’s best just to start at day
one and take comfort in knowing the next six months of
arm training has been well taken care of.

To combine this program with your existing program, you

first have to decide whether arms or legs are a higher
priority for you.

Five-Day Split, Arms are Priority

Day 1: Arms
Day 2: Legs, Abs
Day 3: Rest
Day 4: Chest & Back
Day 5: Rest

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Five-Day Split, Legs are Priority

Day 1: Legs, Abs

Day 2: Arms
Day 3: Rest
Day 4: Chest & Back
Day 5: Rest

Sets & Reps

To read the workouts, please note that A1 and A2

denote exercises performed in supersets. Perform one set
of exercise A1, rest the prescribed rest interval, and then
perform one set of A2, again taking the prescribed rest
interval. Repeat until you have completed the prescribed
number of sets for each of the two exercises.

A tri-set, which is three exercises performed in consecutive

sets, would be denoted as A1, A2, and A3.

Tempo

The notation that I use for tempo consists of four

numbers. The first number is the duration in seconds of
the eccentric or lowering phase.

The second number is the duration of the pause in the

fully stretched position. The third number is the duration

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of the concentric or lifting phase. Finally, the fourth
number is the duration of the pause in the fully contracted
position.

For example, if you were to do a triceps dip with a 4010

tempo, you would take 4 seconds to lower until the biceps
meets the forearm, then immediately drive your body
back up to the top, and then begin the next rep without a
pause at the top.

Whatever you do, do not overlook this crucial aspect of

program design and exercise execution. If you don’t
control the tempo every workout, your reps mean
nothing.

Progressive Overload

The body will not grow unless it has reason to. In order to
elicit a favorable adaptation – namely increases in size and
strength -- it must be challenged. And the way to do this is
through progressive overload and changing the stimulus.

By switching the workout after every sixth exposure, the

need to change the stimulus has been taken care of. But
the progressive overload is on you. As such, you must
continually strive to use heavier poundages.

A good rule of thumb is to try to add one rep per set each
workout or roughly a 2.5-5% increase in load. While subtle,

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these small increases add up to significant gains over time.

Why Such a Wide Repetition Range?

Varying the repetition range allows the lifter to stimulate a

greater range of motor units. Low reps (< 6 reps) tend to
recruit the high threshold motor units better known as fast
twitch fibers. These fibers are able to exert the greatest
force and power but have little resistance to fatigue.

Higher reps (20+) tend to recruit the slow twitch motor

units. These fibers can resist fatigue for a longer time
making valuable in activities where endurance is critical.

Reps falling between these extremes tend to recruit fiber

types with characteristics that are a cross between the
two, hence the name intermediate fibers. Varying the reps
will insure maximal loading of all fiber types favoring faster
and greater gains.

Why so many exercises?

If you come from the same genetic stock as Ronnie

Coleman, you can just do a handful of arm exercises and
experience phenomenal gains in arm size and strength. For
the rest of us non-mutants, a variety of exercises are
required to propel past plateaus in arm size and strength.

Even with above average genetics, you’ll still experience

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better results working with a wide repertoire of exercises.
The order of recruitment of motor units is fixed for a
muscle during a specific exercise. This means that certain
motor units have a low recruitment threshold for one
exercise and a higher recruitment threshold for another
exercise.

Changing exercises also allows you to target specific points

along the strength curve.

For example, barbell curls target mainly the mid range of

elbow flexion, while Scott curls target primarily the
beginning range, and incline DB curls the end range.

By intelligently selecting exercises you can ensure all

points of the strength curve have been adequately trained,
resulting in superior development.

For these reasons, the exercises in the routines provided

have been carefully selected. Though if you need to make
substitutions (due to equipment challenges for example)
the following list should help with choosing alternate
movements.

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Exercises For the Elbow Extensors

The triceps has three heads: the long head, the lateral
head and the medial head. Because all three heads of the
triceps join at a common tendon to insert on the ulna
(elbow bone), it’s impossible to purely isolate one single
head of the triceps.

However, by changing your body position to change the

orientation of your upper arm in relation to gravity and to
your torso, you can affect the percentage of contribution
of each muscle. The association between the exercise
selected and the targeted head comes from a variety of
sources emanating from the research of P.A. Tesch to the
writings of Frédéric Delavier (shown below. Used with permission
from the author).

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 Front View

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 Rear View

Here are some specifics:

The Long Head: The farther away the arms are from the
belly button, the more recruitment of the long head of the
triceps. Exercises that would fit this definition are triceps
extensions performed on an incline bench (incline
position) and the overhead triceps extension
(perpendicular position).

The Lateral Head: Performing triceps exercises on a flat

bench will increase the contribution of the lateral (and
long head) of the triceps.

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The Medial Head: As the arms get closer to the torso, such
as during exercises performed on a decline bench, there’s
an increase in the contribution of the medial head of the
triceps at the end of the range of motion.

To make it easier, here’s a breakdown:

Long Head

Key Concept: It is involved in all overhead pressing work

Lying EZ Bar Extension

Overhead DB Triceps Extension with Reverse Grip
Pushdown with straight bar and narrow grip
Pullover with Narrow Grip and EZ bar

Medial Head

Key Concept: It is considered the workhorse of elbow

extension, hence works in all exercises.

Standing Barbell French Press

One-Arm Triceps Pushdown, pronated
Narrow Grip Bench Press
Dumbbell Kickback
Press Behind Neck
Semi-supinated Standing DB Press

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Lateral Head

Key Concept: The more the upper arm is internally

rotated, the more the lateral head is activated. Therefore,
the Decline 10 degrees Elbows Out Narrow Grip Bench
Press is the most bang for your buck exercise for the
lateral head.

Lying DB Triceps Extensions

Standing BB French Press
Pushdown, straight bar and narrow grip
One-arm triceps pressdown, pronated
Overhead, bent forward, rope extensions
Narrow Grip Bench Press (adding bands or chains,
makes this exercise even more effective)
Press Behind Neck
DB kickback
Seated Semi-supinated DB press

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 Casey Viator

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All 3 Heads

Key Concept: Adding chains or bands matches the strength

curve and further activates a greater percentage of the
cross-section.

Decline EZ Triceps Extension

Overhead DB Triceps Extension, neutral grip
Overhead DB Triceps Extension, with rotation
Rope Triceps Pressdown
One-Arm triceps pressdown, supinated
Parallel bar Dips
Bench Dips

Exercises For the Elbow Flexors

The elbow flexors are actually composed of four main

muscles: the biceps brachii, brachialis, brachioradialis, and
pronator teres. However, due to simple ignorance of
anatomy most authors group all elbow flexors under
biceps . To maximize hypertrophy, you need to train all
four elbow flexors with the exercises and training methods
best suited to do the job.


Short Head of the Biceps: To work the short head of the

biceps brachii, all curls where the elbow are forward to the
body, such as concentration curls or Scott curls will do the
job.

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Long Head of the Biceps: For the long head of the biceps,
exercises where the elbows are behind the body, such as
all the various forms of supine incline curls will do the job.
The long head of the biceps also responds very well to
higher velocity movements.

Brachialis and Pronator Teres: As for the brachialis and

the pronator teres, many bodybuilders neglect these
muscles. This prevents them from attaining their full
potential as the brachialis muscle in particular makes up
roughly half of the upper arm elbow flexor mass.

The brachialis is known in the biomechanics world as the

workhorse of elbow flexion. That is, it works in all elbow
flexions movements whether the forearm is pronated,
supinated, or in between.

When the forearm is supinated (palms-up grip), the biceps

have an effective line of pull, however, when the forearm
is pronated (palms-down grip), the biceps checks out and
the brachialis lifts most of the load.

This is why you commonly see trainees handle 35% less in

reverse curls than they do in barbell curls. However if one
trains the elbows flexors properly, that difference should
be in the area of 18%. So if you can curl 100 lbs, then you
should be able to reverse curl 82 lbs.

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If you don't already do one of the various forms of reverse
curls or hammer curls as part of your workout, the
addition of some concentrated brachialis work could
easily result in a half inch to a full inch of arm growth in a
month's time.

If you isometrically pause for two seconds at any point

before reaching 90 degrees of elbow flexion, you’ll further
activate the brachialis. The brachialis and pronator teres
also respond favorably to low velocity movements and
isometric pauses.

To recap, here’s a breakdown:

Biceps (Short Head)

Key concepts: All curls with elbows in front of body and

especially when done with a narrow grip

Scott Curls
Concentration Curls
Face-Down Incline Curls (chest against bench)
Lying overhead pulley curls

Biceps (Long Head)

Key concepts: All curls with elbows in line with body or

moved towards the rear, especially when elbows are
turned outward:

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 Standing Supinated Barbell Curls
Standing Supinated Pulley Curls
Seated Incline Dumbbell Curls
Seated Incline Hammer Curls
Elbows Behind Back Twin Pulley Curls
Curls on various machine brands, where the elbows
are behind the torso: Atlantis, DAVID, etc..

Brachialis & Pronator Teres

Reverse Curls (EZ bar, Barbell, or Pulley)

Seated Zottmann Curls
Scott Zottmann Curls
Hammer Curls
Scott Reverse Curls

Don’t Forget the Forearms

The role of the forearms in achieving maximal size is

tragically unappreciated. As any kinesiologist will tell you,
forearm action contributes to elbow flexion. Therefore,
increased forearm strength will allow you to use
higher loads in elbow flexion exercises thus creating more
tension, and more muscle growth.

Other bonuses of forearm training include decreased risk

of elbow flexors tendonitis, as well as better aesthetics
and symmetry. An 18-inch arm above a 13-inch forearm

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looks grotesque, and only genetic mutants like Casey
Viator can sport huge arms and forearms without direct
forearm work.

Use Thick Bars and Handles

Trainees often experienced renewed growth in their upper

arms and forearms by training with thick grip training
implements. These implements have oversized handles (2-
3 inches in diameter) resulting in arm movements with a
more open grip, leading to faster strength gains.

There are a number of American companies that produce

thickened bars and pulley accessories. However your local
welder can add extra sleeves to thicken your dumbbells,
barbells, and attachments at a fraction of the cost.

If your gym does not have the thick grip bars and
dumbbells option, the solution is to buy thick grip handles.
Those are handles you place on the bar or dumbbells and
they augment the circumference of your implements’
regular handle, making them thick grip. My recommended
handles are the Fat Gripz™

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With Curls, Bend the Wrists Backwards

Cocking the wrists is an effective way to maximize loading

on the elbow flexors. Keeping the wrists extended down
during the flexing portion of the curl diminishes the
involvement of the forearm flexors, thereby increasing the
loading on the elbow flexors.

You will have to temporarily reduce your curling

poundages, but the rewards in terms of biceps growth are
appreciable.

Another advantage of using this trick is that if you’re stuck

in the middle of a rep, you can do a forced rep on your
own simply by flexing the wrist and improving leverage to
the point where you can overcome the sticking point.

Another variation, called curls à la Poliquin, consists of

curling the wrists in towards you in the concentric range,
and extending them away from you during the stronger
eccentric range. Try it and see if you can brush your teeth
the next day without cursing me.

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Feel The Muscle, Not The Weight

Many aspiring train their arms too heavy. You must learn
to control the weight; the weight should not control you,
and many trainees have experienced renewed growth
simply by slowing down their movements. By keeping the
duration of the set between 40 and 60 seconds per set,
one will insure the optimal time under tension to stimulate
hypertrophy.

Verify Neck Alignment

Finally, your efforts in the gym can be wasted if the neural

conduction to the muscles is sub-par. If you’re stuck in an
arm size or strength plateau, an impingement of cervical
nerves from the vertebraes C5 and C6 may be impairing
neural drive to these specific muscles. Consult a qualified
health practitioner and get this issue treated. I often have
found over the years that trainees who get great soft
tissue work on the anterior muscles of the neck instantly
increase their lifting poundages, especially if neck work for
the extensors is added to the mix. I have the best results
with Active Release Technique, Rolfing, and fascial
abrasion techniques.

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 Month 1
Accumulation - Tri-Sets

Those familiar with my views on periodization will know

that I am a firm believer in alternating between
accumulation and intensification phases. The origin of this
training concept takes its roots from Eastern Europe.

An accumulation phase emphasizes volume, determined

by how much work is performed. These phases will
typically feature higher repetitions performed with
relatively lighter weights.

An intensification phase on the other hand emphasizes

intensity, which is how much weight is lifted. Workouts in
this phase will usually feature lower reps performed with
heavier weights.

When it comes to arm training, most lifters tend to favor

higher volume pump work, which somewhat resembles
accumulation-type workout design. However, an effective
accumulation phase for the biceps and triceps is a lot more
nuanced than just banging-out high rep sets of your
favorite arm exercises.

To get the most out of accumulation training, other

variables like eccentric and concentric tempo, the rest
interval, and the biomechanics of each exercise must be

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considered to stimulate the most muscle units and
increase the total time under tension for the associated
muscle fibers.

With that in mind, your introduction to accumulation

training is with the tri-sets method.

I was still in school when I first learned of tri-sets. It was in

an Iron Man magazine article written by the late
bodybuilding journalist Don The Ripper Ross, whom I
was a big fan of, and documented the arm training of
Swedish bodybuilding champion Ehrling Wahlgren.
I remember being hypnotized by the overwhelming mass
of the big Swedes arms and couldn’t wait to try the
methods outlined in the books. However, because my
English was so basic, I had to look up many of the words in
the English-French dictionary to fully understand the
methodology.
The reason tri-sets are so effective for hypertrophy
training – Mr. Olympia winner Larry Scott was also a big
fan -- is because they affect two powerful growth-
producing stimuli.

Tri-sets:

• Increase the time under tension

• Involve a larger pool of motor units

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Simply put, tri-sets work more muscle fibers for a longer
duration.

The methodology originally practiced by Don Ross used

three different exercises for the same muscle group
performed back to back, with no rest between sets.
Since then I’ve drawn upon experience and my
background in exercise physiology to make a subtle but
significant improvement to the protocol. Simply adding 10
seconds of rest between exercises makes a huge
difference in terms of the result achieved.
The short rest greatly improves to neural recovery,
allowing you to use significantly greater loads than if no
rest were taken, thereby increasing valuable tension on
the muscles.
Considering hypertrophy is determined in large part by
both the time under tension and load, the reduced loads
that must be used when moving immediately from one
exercise to another produces a sub-optimal training effect.
Once a tri-set is done, I like to give the trainee a full two
minutes rest. Despite the ample recovery period, expect to
have to drop the weight by 5 to 7% following each tri-set.

To ratchet up the effectiveness of tri-sets even further, I’ve

added another of Don Ross's favorite recommendations:
the 6-12-25 protocol.

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With this method the first exercise in the tri-set is done for
6 reps, to tap into the high threshold motor units.

After a 10 second rest – again, this rest is key -- a second,

slightly different exercise (to tap different motor units
from the pool) is performed for higher reps (12) to hit mid-
threshold motor units.

Finally after another 10 seconds rest, 25 reps of a third

exercise are perform -- enough to pulverize any muscle
fiber still standing!

Don’t be surprised if the soreness is so bad that you can’t

raise your arms overhead to wash your hair for three days.
That’s what baseball caps are for.

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 Don The Ripper Ross

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 Larry Scott

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A1 – Standing Curls EZ Bar Standard Reverse Narrow Grip

Workout Sets Reps Tempo Rest Max Loads

1 4 6-8 4010 10
2 4 6-8 4010 10
3 4 6-8 4010 10
4 4 6-8 4010 10
5 4 6-8 4010 10
6 3 6-8 4010 10
Notes: Make sure to keep the wrists neutral. Palms are facing down and closer than shoulder
width
Link to Video: https://www.youtube.com/watch?v=TWlefbJG-WY

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A2 – Standing Curls EZ Bar Standard Reverse Medium Grip

Workout Sets Reps Tempo Rest Max Loads

1 4 10-12 4010 10
2 4 10-12 4010 10
3 4 10-12 4010 10
4 4 10-12 4010 10
5 4 10-12 4010 10
6 3 10-12 4010 10
Notes: To minimize cheating, keep the upper back on a post, such as in a power rack. Make
sure to keep the wrists neutral
Link to Video: https://www.youtube.com/watch?v=TDSElrfl8q4

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A3 – Standing Neutral Grip Bar Curls

Workout Sets Reps Tempo Rest Max Loads

1 4 20-25 2010 120
2 4 20-25 2010 120
3 4 20-25 2010 120
4 4 20-25 2010 120
5 4 20-25 2010 120
6 3 20-25 2010 120
Notes: To minimize cheating, keep upper back on a post, like in a power rack. Hands are near
the semi-supinated position. So it’s the second-widest position on the EZ bar.
Link to Video: https://www.youtube.com/watch?v=e33a-8MoRFk

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A4 – Supine Thick DB Triceps Extensions, Pronated Grip

Workout Sets Reps Tempo Rest Max Loads

1 4 6-8 4010 10
2 4 6-8 4010 10
3 4 6-8 4010 10
4 4 6-8 4010 10
5 4 6-8 4010 10
6 3 6-8 4010 10
Notes: DBs must make contact with anterior deltoids in the bottom position.
Link to Video: https://www.youtube.com/watch?v=QrQXVdcct04

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A5 – 15º Decline DB Triceps Extensions, Thick Neutral Grip

Workout Sets Reps Tempo Rest Max Loads

1 4 10-12 3010 10
2 4 10-12 3010 10
3 4 10-12 3010 10
4 4 10-12 3010 10
5 4 10-12 3010 10
6 3 10-12 3010 10
Notes : Use a neutral grip. DBs must touch shoulders. Hinge from the elbows only.
Link to Video: https://www.youtube.com/watch?v=lkIg5npueBY

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A6 – Neutral Grip Rope Triceps Pressdown

Workout Sets Reps Tempo Rest Max Loads

1 4 20-25 2010 120
2 4 20-25 2010 120
3 4 20-25 2010 120
4 4 20-25 2010 120
5 4 20-25 2010 120
6 3 20-25 2010 120
Notes : Hinge from the elbow. Hands rotate as they extend. Kneeling prevents cheating,
makes sure your glutes are on your heels, and the upper back is straight.
Link to Video: https://www.youtube.com/watch?v=o6ib6UFqD-o

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 Month 2
Intensification - High Threshold Motor Unit Training

To build big arms fast, you’d best get accustomed to the

idea of getting stronger by lifting heavier loads.
Chuck Sipes, an elite bodybuilder from the 1960’s, was
known for two things: the size of his arms and the massive
weights he used in curling exercises.
While extremely heavy arm training has since fallen out of
fashion, most bodybuilders in a growth slump would
benefit by drawing inspiration from Sipes and cranking up
the weights they use.
Yes, performing 6-12 reps with heavy weights is an
effective hypertrophy method. However, using 6 to 12
reps exclusively in your training simply won’t teach you to
handle the very heavy loads required.
The bottom line is you need to include phases where you
chase heavier poundages. These phases are called
intensification phases.
As you’re coming off a month of extended set
accumulation work, you’re primed for a switch to lower
reps, higher intensity work. Your first intensification phase
draws inspiration from both Sipes and old-time Canadian
strongman Doug Hepburn.

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Hepburn, despite being born with a number of physical
limitations including a club foot, was a strength training
pioneer. He was the first man to bench press 500 pounds,
drug-free, and also push pressed 500 pounds, military
pressed 420 pounds, and deadlifted over 800 pounds

Hepburn was a staunch believer in using only a few big,

basic exercises, but working them extremely hard and for
low reps. This philosophy is well represented in the
upcoming workout.

The biggest mistake trainees make when performing low

rep work is not doing enough sets to achieve the optimal
training stimulus.

To that end, you’ll notice that more sets are performed in

this phase. This compensates for the loss in time under
tension (TUT), conforming to the principle that there
should be an inverse relationship between the number of
sets and reps.

In this program the A1 and A2 exercises are done for 10

sets each, including:
1 set of 8
2 sets of 3
7 sets of 2.

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From experience, the first set of 8 reps seems to activate
or "potentiate" the nervous system's ability to recruit fast-
twitch muscle fibers for the rest of the set/workout. In
effect, you’ll be stronger for the entire workout than if
you’d simply started off with sets of 2 reps.
This seems to hold particularly true for elbow flexor
training, something that countless hours of coaching and
record keeping has shown to be true.
To round out the day, the B1 and B2 exercises are done for
4 sets of 4-8 reps. This serves to add a functional
hypertrophy stimulus to the already recruited high
threshold motor units. Chuck Sipes would be proud!

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 Chuck Sipes

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A1 – Close Grip Dips

Workout Sets & Reps Tempo Rest Max Loads

1 8,3,3,2,2,2,2,2,2,2 50X0 100
2 8,3,3,2,2,2,2,2,2,2 50X0 100
3 8,3,3,2,2,2,2,2,2,2 50X0 100
4 8,3,3,2,2,2,2,2,2,2 50X0 100
5 8,3,3,2,2,2,2,2,2,2 50X0 100
6 8,3,3,2,2,2,2, 50X0 100
Notes: Keep elbows closer to your body. Keep body upright. Grip is shoulder width apart
Link to Video: https://www.youtube.com/watch?v=UWQiWv3BMOs

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A2 – Seated 45º Incline Scott Curls, Standard Straight Bar Close Supinated Grip

Workout Sets Reps Tempo Rest Max Loads

1 8,3,3,2,2,2,2, 2, 2,2 50X0 100
2 8,3,3,2,2,2,2, 2, 2,2 50X0 100
3 8,3,3,2,2,2,2, 2, 2,2 50X0 100
4 8,3,3,2,2,2,2, 2, 2,2 50X0 100
5 8,3,3,2,2,2,2,2,2,2 50X0 100
6 8,3,3,2,2,2,2, 50X0 100
Notes: Bench angle is set to 45º. Sit upright and look straight ahead. Palms are facing up.
Link to Video: https://www.youtube.com/watch?v=vJfMu-l0NgE

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B1 – Standing Barbell Curls, Standard Mid Supinated Grip

Workout Sets Reps Tempo Rest Max Loads

1 4 4-8 30X0 90
2 4 4-8 30X0 90
3 4 4-8 30X0 90
4 4 4-8 30X0 90
5 4 4-8 30X0 90
6 3 4-8 30X0 90
Notes: Keep wrists cocked back and shoulders width apart. The elbows have no need to
come forward until the first 90 degrees of concentric range are done. Doing them with your
back against a post makes them far more effective
Link to Video: https://www.youtube.com/watch?v=ypDPQEhscww

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B2 – 15º Decline Triceps Extensions Standard Bar Close Pronated To Chin With Chains

Workout Sets Reps Tempo Rest Max Loads

1 4 4-8 30X0 90
2 4 4-8 30X0 90
3 4 4-8 30X0 90
4 4 4-8 30X0 90
5 4 4-8 30X0 90
6 3 4-8 30X0 90
Notes: Bring bar to chin, hands are closer than shoulder width apart. Use chains on the bar
Link to Video: https://www.youtube.com/watch?v=-EOYKGfLx5o

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 Month 3
Accumulation - Classic Hypertrophy + Triple Drop Sets

When I first started weight training, I bought almost

anything I could find on strength and hypertrophy training.
While much of the information available back then left
much to be desired (at least what was published in
English), one effective set and rep protocol that became
highly recommended for gaining mass was the 10,8,6,6,15
system. In this system, the trainee increases the load each
set to a top set of 6 reps, and then finishes off with a back-
off set of 15 excruciating reps.
Champion bodybuilders Rick Wayne and Arnold
Schwarzenegger both endorsed this set/rep scheme for
gains in arm size. Granted, both gentlemen also possessed
tremendous genetic potential for arm hypertrophy, but it
still proved to be an excellent system for quick, reliable
gains in arm size.
Since then, I’ve found adding a second exercise to the
protocol for the biceps and triceps greatly enhances the
training effect. However, these additional exercises are
best performed as triple-drop sets.
For triple drops, start with a weight that you can
perform for 6 difficult reps. As my student Preston Greene
defines it, that’s 5 clean reps, 1 passable rep, and
concentric failure on the 7th rep.

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Upon reaching concentric failure, rest 10 seconds and then
drop the weight just enough so that 6 more passable reps
can be done. Rest another 10 seconds, drop the weight
again, and perform a third 6-rep bout. Then rest 75
seconds and repeat the process with the paired exercise.
Keep alternating in the same manner until you’ve
performed 3 sets of triple-drops for B1 and B2.

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 Arnold Schwarzenegger

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A1 – 30º Incline DB Curls, Standard Supinating Grip

Workout Sets & Reps Tempo Rest Max Loads

1 10, 8, 6, 6, 15 40X0 100
2 10, 8, 6, 6, 15 40X0 100
3 10, 8, 6, 6, 15 40X0 100
4 10, 8, 6, 6, 15 40X0 100
5 10, 8, 6, 6, 15 40X0 100
6 8, 6, 15 40X0 100
Notes: Start with a neutral grip and supinate as you curl up. Keep upper arms as
perpendicular to the floor as possible
Link to Video: https://www.youtube.com/watch?v=cdVcgDY94Zk

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A2 – 30º Decline BB Close-Grip Bench Press with Chains

Workout Sets & Reps Tempo Rest Max Loads

1 10, 8, 6, 6, 15 31X0 75
2 10, 8, 6, 6, 15 31X0 75
3 10, 8, 6, 6, 15 31X0 75
4 10, 8, 6, 6, 15 31X0 75
5 10, 8, 6, 6, 15 40X0 75
6 8, 6, 15 40X0 75
Notes: Bring bar towards slightly lower than nipple line. Grip is shoulder width.
Link to Video: https://www.youtube.com/watch?v=C42gr2YwD1s

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B1 – Standing BB Curls, Standard Mid Supinated Grip

Workout Sets Reps Tempo Rest Max Loads

1 4 6/6/6 30X0 75
2 4 6/6/6 30X0 75
3 4 6/6/6 30X0 75
4 4 6/6/6 30X0 75
5 4 6/6/6 30X0 75
6 3 6/6/6 30X0 75
Notes: Keep wrists cocked back and shoulders width apart
Link to Video: https://www.youtube.com/watch?v=EjaSV1B_TOk

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B2 – Seated French Press, Thick Pronated Close-Grip EZ Bar

Workout Sets Reps Tempo Rest Max Loads

1 4 6/6/6 40X0 75
2 4 6/6/6 40X0 75
3 4 6/6/6 40X0 75
4 4 6/6/6 40X0 75
5 4 6/6/6 40X0 75
6 3 6/6/6 40X0 75
Notes: Elbows point to the ceiling. Grip is inside shoulder width and palms are down
Link to Video: https://www.youtube.com/watch?v=v41zunvczZA

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 Month 4
Intensification - Getting Strong the Doug Hepburn Way

Shortly after World War 2 -- well before anabolics were

commonplace -- a few notable strength athletes emerged
whose incredible strength and sound training
methodologies helped reshape the growing field of
strength training and bodybuilding.
One such athlete was the brutally strong Marvin Eder. Yet
what isn’t appreciated or even widely known is that Eder's
prodigious strength was a product of following another
relatively unknown lifter’s training methodology -- one of
my favorites: Doug Hepburn.
While I touched on Hepburn’s practical wisdom in month
2, it only scratched the surface of what can be learned
from this unheralded giant of strength training. Here are 4
key principles that I learned from Hepburn that I continue
to use in my practice today.
1. The key to maximal strength is the law of repeated
efforts.
Hepburn’s methodology for increasing maximal strength
revolves around doing loads of basic work.
One of the main reasons I’ve been able to stay ahead of
the game can be summed up in 5 words: basic work, lots
of sets. It all boils down to doing only a few things, but
doing them extremely well.

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Any real expert on strength training will tell you that this is
a very basic yet essential training success principle.
2. You will get most of your benefits from two lifts a day.
As Leonardo da Vinci said, Simplicity is the ultimate
sophistication. If you get strong on two basic lifts per
workout, those strength gains will transfer over to smaller
muscles through a process known as the irradiation effect.
For this reason, whenever possible I pair antagonistic
exercises together, such as pull-ups and overhead presses.
3. Recruit high-threshold motor units, then hypertrophy
them.
Many successful weightlifting coaches also use a variation
of this approach. From China to Finland, the principle used
is identical: first recruit the high-threshold motor units,
then make them grow by prolonging the duration of the
stimulus.
To make the fundamentals of the Hepburn system even
more effective I simply added standardized rest intervals
and tempo prescriptions.

4. Take your time

The hallmark of Doug Hepburn’s approach was patience.
Hepburn preached taking your time to adjust the load
upwards, something my mentor Pierre Roy has also been
strongly endorsing.

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For example, to increase your squat the Hepburn way, do
2 reps using a weight so challenging that if you attempted
to do 3 reps your spleen would pop out your left eye
socket. Now repeat that for 8 sets.
Then, in every subsequent workout, try to increase the
total number of reps by adding just one rep per set. Only
once you can complete all 8 sets of 3 reps it is time to
increase the weight.
You can’t get a more solid formula for strength training
than what Doug Hepburn practiced so many years ago.
Though he died in 2000, his steps are still used by the best
coaches in the world, and his lasting legacy proves that the
human body has not dramatically evolved in the last 50
years.
Newer is not always better. Basic hard work prevails.
That’s the Doug Hepburn way.

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 Doug Hepburn

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A1 – Seated 45º Incline Scott Curls Thick EZ Bar Mid Reverse Grip

Workout Sets Reps Tempo Rest Max Loads

1 8 2-3 40X0 100
2 8 2-3 40X0 100
3 8 2-3 40X0 100
4 8 2-3 40X0 100
5 8 2-3 40X0 100
6 6 2-3 40X0 100
Notes: Bench angle is at 45º angle. Sit upright and look straight ahead. Palms are facing down and
shoulder width apart. The Poliquin bar made by Watson is a better choice, if you don't have access to
one, use a quality EZ curl such as Eleiko.
Link to Video: https://www.youtube.com/watch?v=8z-EMsSuMiY

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A2 – BB Bench Press, Supine Thick Close Grip with Chains

Workout Sets Reps Tempo Rest Max Loads

1 8 2-3 3012 100
2 8 2-3 3012 100
3 8 2-3 3012 100
4 8 2-3 3012 100
5 8 2-3 3012 100
6 6 2-3 3012 100
Notes: Bring bar towards nipple line. Grip is shoulder width apart. Use chains on bar.
Link to Video: https://www.youtube.com/watch?v=bhj05csptyQ

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B1 – Seated 45º Scott Curls EZ Bar Thick Close Reverse Grip

Workout Sets Reps Tempo Rest Max Loads

1 5 3-5 40X0 90
2 5 3-5 40X0 90
3 5 3-5 40X0 90
4 5 3-5 40X0 90
5 5 3-5 40X0 90
6 4 3-5 40X0 90
Notes: Bench angle is at 45º angle. Sit upright and look straight ahead. Palms are facing down and
closer than shoulder width. The Poliquin bar made by Watson is a better choice, if you don't have
access to one, use a quality EZ curl such as Eleiko.
Link to Video: https://www.youtube.com/watch?v=CR6eYpoXAd8

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B2 – BB Bench Press Supine, Standard Mid Grip with Bands

Workout Sets Reps Tempo Rest Max Loads

1 5 3-5 40X0 90
2 5 3-5 40X0 90
3 5 3-5 40X0 90
4 5 3-5 40X0 90
5 5 3-5 40X0 90
6 4 3-5 40X0 90
Notes: Bring bar towards nipple line. Grip is palms width, wider than shoulder grip. Use
bands on bar. The bands allow for greater load at the top of the strength curve, thus making
it a slightly different stimulus for the nervous system.
Link to Video: https://www.youtube.com/watch?v=PXJN1vNHYIE

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 Month 5
Accumulation - Agonist Supersets

A superset, or grouping two exercises together, is a

versatile and effective way of setting up a workout. A
superset that pairs two opposing muscles together (like
the biceps and triceps) is an antagonist superset.

The lifter does a set of curls, waits for the prescribed rest
interval, then does a set of triceps pressdowns and waits
the prescribed rest interval before returning to the biceps
exercise. This approach is great for maximizing recovery
versus just performing straight sets of either exercise.

However, pairing two exercises that train the same muscle

is also a very effective hypertrophy method. This is called
an agonist superset.

By targeting the same muscle group instead of opposing

muscles, you significantly increase the stress on that
particular muscle group. Using minimal rest between
exercises further increases the stimulus and will help you
tap into a greater percentage of muscle fibers, thereby
creating even more growth.

The choice and order of exercises play a significant role in

agonist supersets. For example moving from an exercise
with lower mechanical advantage to one with a greater
mechanical advantage (like incline dumbbell curls to

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barbell curls) will allow you to delay fatigue and work
more muscle fibers. Even changing hand positions – like
from pronated to semi-supinated – can alter the
mechanics enough to create a greater training effect.

The following agonist supersets are designed to challenge

different portions of the elbow flexors and extensors. Pay
close attention to the exercise set-up cues following the
routine, as well as the rest interval. You need to rest 10
seconds between agonist exercises to allow partial but not
complete recovery of the fast twitch fibers, and 75
seconds between antagonist exercises for more thorough
nervous system restoration.

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A1 – 45º Incline Curls Prone Thick DB Supinated Grip

Workout Sets Reps Tempo Rest Max Loads

1 4 6-8 40X0 10
2 4 6-8 40X0 10
3 4 6-8 40X0 10
4 4 6-8 40X0 10
5 4 6-8 40X0 10
6 3 6-8 40X0 10
Notes: Palms are facing up and wrists cocked back, keep upper arms as perpendicular to the
floor as possible.
Link to Video: https://www.youtube.com/watch?v=TGnKNBzU29c

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A2 – DB Seated Curl Reverse Off-Set Thick Supinated Grip

Workout Sets Reps Tempo Rest Max Loads

1 4 6-8 40X0 75
2 4 6-8 40X0 75
3 4 6-8 40X0 75
4 4 6-8 40X0 75
5 4 6-8 40X0 75
6 3 6-8 40X0 75
Notes: Head is neutral, chest is sticking out. Keep wrists cocked back. Palms are facing up.
Reverse off-set means the pinkie should be against the inside plate of the dumbbell
Link to Video: https://www.youtube.com/watch?v=IYo5KIeewiw

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A3 – Low Incline BB Close Grip Presses

Workout Sets Reps Tempo Rest Max Loads

1 4 5-7 32X0 10
2 4 5-7 32X0 10
3 4 5-7 32X0 10
4 4 5-7 32X0 10
5 4 5-7 32X0 10
6 3 5-7 32X0 10
Notes: Bring bar towards nipple line. Grip is shoulder width.
Link to Video: https://www.youtube.com/watch?v=AeQf77GAZzc

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A4 – Low Incline Triceps Extensions with Chains

Workout Sets Reps Tempo Rest Max Loads

1 4 10-12 20X0 75
2 4 10-12 20X0 75
3 4 10-12 20X0 75
4 4 10-12 20X0 75
5 4 10-12 20X0 75
6 3 10-12 20X0 75
Notes: Bring bar to forehead, hands are closer than shoulder width apart. Use chains on the
bar
Link to Video: https://www.youtube.com/watch?v=SlfNDXAbr4I

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For A1, lie facedown on an incline bench angled to 45
degrees. This puts the overload in the top range. It’s a
superb isolation exercise for the elbow flexors.

As you move to A2, the reverse off-set grip forces

supination of the wrist, thereby activating the short head
of the biceps even more.

A3 begins by activating the triceps with very low incline

close grip presses. Then, after a 10 second rest, you
annihilate them with triceps extensions with chains. This
ensures the triceps are completely overloaded at every
point of the strength curve.

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 Month 6
Intensification - The Value of Challenging Unilateral Work

Over the years I’ve found that lifters who need to bring up
their arms will benefit tremendously by starting arm
workouts with unilateral exercises such as One-Arm
Concentration Curls and Scott Curls.

Science appears to support my observations. Research

from the neurophysiology field suggests that the body
more easily/readily recruits the high threshold motor units
(HTMU) during unilateral movements compared with
bilateral exercises. This is especially true for novice and tall
or lanky lifters, commonly known as hard gainers.

From a mechanics perspective, unilateral work also

doesn’t lock the elbow joints into a position, thereby
making for a safer warm-up exercise before the barbell
work that normally follows. Furthermore, I find that it
teaches the athlete better concentration skills, which
bodybuilding media affectionately refer to as the mind
muscle connection.

Dorian Yates and Lee Labrada are among the many

professional bodybuilders who’d adopted this approach.
Not surprisingly, both are among the sports’ most
intelligent competitors.

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One of the best exercises to start your elbow flexor
workouts is the One-Arm Barbell Scott Curl. Yes, you read
that right: BARBELL not dumbbell. This is a nasty exercise
as the width of the barbell forces you to intensively
engage the supinators of the elbow in order to keep the
barbell parallel to the ground. Believe me, the soreness in
your elbows flexors the next couple of days will make
writing your name a challenge.

For the triceps/extensors, MRI studies have shown that

the One-Arm Pronating DB Overhead Triceps Extension is
one of the most bang for your buck triceps exercises at
your disposal.

After the unilateral work, it’s time to progress to the

larger barbell movements. For B1, we use floor presses
as a way to overload the top of the strength curve on the
triceps in pressing movements.

For B2, the Seated Zottmann Curl is a top-level exercise

that allows one to overload eccentrically the brachialis and
brachioradialis muscles. Since you curl the dumbbells with
the palms up, you allow the biceps brachii to have a good
line of pull, and lift the greatest weight.

On the eccentric portion, the brachialis and brachioradialis

are loaded eccentrically as the palms are facing
downward, and now the biceps brachii has an ineffective
line of pull.

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Since this your sixth routine, we now cut out one set of
each exercise from workouts 3-4, and two per exercise in
workouts 5-6. Don’t worry, you won’t atrophy – you’ll
likely experience more growth during those weeks.

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 Lee Labrada

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A1 – Seated DB French Press Supported, Thick Neutral Grip

Workout Sets Reps Tempo Rest Max Loads

1 5 5-7 21X0 75
2 5 5-7 21X0 75
3 4 5-7 21X0 75
4 4 5-7 21X0 75
5 3 5-7 21X0 75
6 3 5-7 21X0 75
Notes: Stretch triceps fully. Elbow points to the ceiling. Palms are facing each other.
Link to Video: https://www.youtube.com/watch?v=KkGCGbauu88

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A2 – Unilateral Seated 45º Dumbbell Scott Curls, Thick Neutral Grip

Workout Sets Reps Tempo Rest Max Loads

1 5 5-7 50X0 100
2 5 5-7 50X0 100
3 4 5-7 50X0 100
4 4 5-7 50X0 100
5 3 5-7 50X0 100
6 3 5-7 50X0 100
Notes: Bench angle is at 45º angle. Sit upright and look straight ahead. Hold DB like a
hammer.
Link to Video: https://www.youtube.com/watch?v=YDasJZ5IFNw

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B1 – BB Floor Bench Press, Standard Close Grip

Workout Sets Reps Tempo Rest Max Loads

1 4 7-9 2210 75
2 4 7-9 2210 75
3 3 7-9 2210 75
4 3 7-9 2210 75
5 2 7-9 2210 75
6 2 7-9 2210 75
Notes: Triceps touch the floor in bottom position. Grip is shoulder width.
Link to Video: https://www.youtube.com/watch?v=eW0nMgR0-zY

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B2 – Seated DB Zottmann Curl Thick Grip

Workout Sets Reps Tempo Rest Max Loads

1 4 6-8 40X0 75
2 4 6-8 40X0 75
3 3 6-8 40X0 75
4 3 6-8 40X0 75
5 2 6-8 40X0 75
6 2 6-8 40X0 75
Notes: Sit tall, look straight ahead. Palms up and wrists cocked back on the way up, palms
down and wrists neutral on way down.
Link to Video: https://www.youtube.com/watch?v=5uuRdVqBP5A

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 Thank You To Our Sponsors!

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The Author Would Like to Thank the Following Gyms for
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