Tag: Arm Exercises

Resources by Conor HeffernanSep 27, 201912:41 am

Pat Neve, ‘Attain Maximum Arm Size’, Ironman Magazine (November, 1975).

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Most people recognize a bodybuilder by his muscular arms. The arms are usually the first muscle people notice. If your arms are developed then you have a good start on your bodybuilding career.

The main muscles of the upper arms are the bicep and tricep. Let’s first talk about the bicep.

The bicep is a two headed muscle, having two tendons of origin and a single tendon of insertion. It is primarily a muscle of the elbow joint. The two heads of the bicep converge to a common tendon of insertion. They have a common action at the elbow joint.

Resources by Conor HeffernanSep 2, 20199:18 pm

Vince Gironda, ‘Biceps: A Six-Week Bulk Course’, Vince Gironda Six Week Bulk Course (c.1968), 3-4

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This program’s purpose is designed to produce quick size by working non-specifically (four different aspects of each muscle) – in other words, it is not a shaping course. Now, the muscle to receive the most work is the muscle you start with. I always start with the arms. So, this is how I will set up the course. Before we start, I would like to point out that muscle tissue does not grow unless taxed 85 per cent! Beware, however, never work to 100 per cent because maximum energy output will stop all muscular growth!

Resources by Conor HeffernanApr 26, 20192:37 pm

Forgotten Exercises: Barbell Kickbacks

Let’s face it, very few people in the business of muscle building seem to respect the Tricep Kickback. Indeed a cursory glance online sees it described as pointless, useless and ineffective. Strong words for a relatively simplistic exercise. From my own observations, it is interesting to note in my own gym that women tend to gravitate towards Dumbbell kickbacks while men use the cable machine. Speaking to this with some friends recently, I was told that men don’t want to be seen with brightly coloured or small dumbbells working on there arms. A matter for an entirely different post…

In any case, the dumbbell kickback has served countless champion bodybuilders over the years, including but not limited to Frank Zane, Ronnie Coleman and even Arnold Schwarzenegger. Maybe that will improve their street credibility, or maybe not. Now in any case, in a futile attempt to discover the inventor of the Tricep Kickback exercise, I stumbled across an interesting variation promoted by the first, and two-time, Mr. Olympia, Larry Scott. That being the Barbell Kickback, the subject of today’s post.

Resources by Conor HeffernanApr 5, 20193:57 pm

George A. Baselice, ‘GIGANTIC ARMS! The One Arm Per Day Blast For Bigger Arms’, Planet Muscle (Volume 5, Number 1, 2002)

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Have you ever tried the professional bodybuilder one-day arm blasting programs? I hope maybe some of you have heard of these and tried them. Primarily because I’d hate to think that I am the only goof who can spend an entire day training my arms!

Now, some of these are downright nutty programs. Most of the methods were “developed” and occasionally promoted in some of the muscle magazines back in the 50’s and 60’s, and some trainers such as Charles Poliquin have refined them a bit today.

At any rate, in most of them, you actually perform arm exercises every half-hour and every few hours you eat proteins. I tried one program and I mean I went from 9 a.m. to 7 p.m. doing arm exercises. Don’t ask me what I was thinking! (Or not thinking as the case may be.)

Did I gain the 1/2″ on my arms, five days after completing this particular program, as the varied and sundry past articles claimed I would? Unfortunately, no. Did my arms shrink for the first 24 hours after this workout as most of the article also claimed they would? Unfortunately, yes!

Resources by Conor HeffernanFeb 15, 20194:16 pm

The History of the Preacher Curl

A piece of equipment ubiquitous across the gym floor, the Preacher Curl is a go to exercise for gym bros and dedicated trainees alike seeking to build their biceps. Combined with the EZ Bar, whose history is covered here, the Preacher Curl is likely an exercise we’ve all turned to in need of arm development.

When did this piece of equipment enter the gym zeitgeist, what was its original purpose and how did it become so popular? Furthermore, how does one perform the exercise correctly? Well strap in folks as we take another trip down memory lane…

Training by Conor HeffernanOct 23, 20178:16 am

Reg Lewis – Norman Williams’ Arm Routine (Muscle Power 1962)

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Big Norman Williams is all set to break the big biceps tape of 20 1/2 inches none filled by Leroy Colbert. Can he do it? Norm thinks these unusual exercises which he now uses will do the trick. What do you think?

I saw Norm Williams again, just recently… the first time in five years…and it was almost impossible to believe that he is the same guy. What a terrific muscular transformation he has wrought in his physique in that brief time. Twenty-nine year old Norm today stands 6′ 1″ tall and scales an even 220…his magnificent chest tapes a huge 51 inches… his strong, well-muscled waist is still an incredible 30 inches…but those arms! Lookout, Leroy Colbert…Norm’s out to getcha! Right now Norm’s arms almost burst the tape at 19 1/2 inches and they’re still growing!

Resources by Conor HeffernanAug 21, 201711:41 am

The History of the Preacher Curl

Resources by Conor HeffernanAug 16, 20177:41 am

Forgotten Exercises: Barbell Kickbacks

Training by Conor HeffernanMar 30, 20164:45 pm

Forgotten Exercises: Zottman Curls

Looking for a new arm exercise? Of course you are, who isn’t?

Following our discussion of the see-saw shoulder press last week, we thought it was time to examine another forgotten exercise, the Zottman Curl. Named after 19th century strongman George Zottman, the Zottman curl is a fantastic way of stressing the biceps, brachialis muscles, and forearm supinators.

So what are Zottman Curls and how do I perform one?