I could not find Poliquin’s book at B&N, in fact not many retailers have it in stock nor for order. If you could, what is the arm routine consist of? I’ve been looking for something new.
6’4" 250lbs 11%bf
its called an abbreviation, not a grammatical error. i’ve STATED my case.
peace, flash
jesus man, people were doing [and recommending] strictly compound movements since weights were first “introduced” who knows who started it, all that matters is it works, and works best. go to the gym and do whats fun and productive. if you feel you need direct arm work, do it. just know youd get better strength and size gains with weighted chins and heavy benches [ at least in my case]
peace, flash
Diesel what is the program, I want to try it. BTW I’m a bodybuilder I like training arm. However that doesn’t mean I train them directly year round.
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I just had to rip Coach Poliquin. Guy still knows his stuff better than most.
Here’s the routine:
weeks 1-4:
A1) standing ez bar reverse grip curls - 5-7 RM
***Rest: NONE
A2) Seated Hammer Curls - 8-10 RM
***Rest: 10 seconds
A3) EZ Bar Scott Curls - AMAP
***Rest: 2 minutes, and repeat 2 more times.
B1) Flat BB Triceps extensions to top of forehead - 6-8 RM
***Rest: 10 seconds
B2) Flat BB Tri extensions to chin - AMAP
*** Rest: 10 seconds
B3) BB Close Grip Bench - AMAP
***Rest: 2 minutes and repeat 2 more times.
C1) Incline hammer curls - 6-8 RM
***Rest 10 seconds
C2) Incline DB Curls - AMAP with same weight
***Rest 10 seconds
C3) Incline DB Curls with elbows out
***Rest 2 minutes and repeat 2 more times
D1) Close grip Cable Pushdowns (with bar insert) - 8-10 RM
***Rest: 10 seconds
D2) Medium grip pushdowns - AMA
***Rest: 10 seconds
D3) Medium supinated grip pushdowns - AMAP
***Rest: 2 minutes and repeat 2 more times.
Systemic vs local. Good point. IMO the arm growth that one gets from systemic training is in direct proportion to their limb length, size of muscle bellies etc., # of muscle cells etc. Guys with shorter limbs and fuller muscle bellies can gain plenty of arm size training with heavy compound movements. For the guy with long limbs, long tendons, and short muscle bellies the arms often tend to be more of a weak link in compound movements. The size that they gain from compound movements alone is more limited then the other group. The strength, or lack thereof, in the arms, is more of their limiting factor of increasing poundages in chins, rows, dips, etc, so they need more direct arm training to strengthen these weak links so that compound movements can benefit them.
If i’m not mistaken I believe Charles Staley wrote a brief article for t-mag on this topic a couple of years ago called “Train for your Type”.
Also it seems a good approach is to alternate periods of no arm training with periods of arm training. How many guys do you know who normally don’t do any direct arm training who start doing direct arm training and experience zero growth?
One can’t neglect the effect of removing and then adding a stimulus and it’s effects on muscle growth. Doing compound movements only, without any direct arm training, probably gets the arms highly sensitized once they start being hammered with isolation movements. Training the arms often gets them used to being trained, so maybe a good way to spark growth is to lay off arm training altgoether for a while and then reintroduce it. For most, compound movements alone should be enough to maintain arm mass. This approach seems to work well for many.
Kelly, you are my new hero.
Diesel-
in this program im assuming each block is a tri-set with no rest? Also what is the frequency?