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The Revised and Improved Bigger Arms Challenge
By Ellington Darden, Ph.D.
Two years ago, I presented a bold proposition to the readers of T-Nation:
"Give me four workouts in 14 days . . . and I'll give you 1 cm of growth on each of your upper arms."
One hundred and six guys signed up to go through the following routine:
• Extremely slow chin-up (at least 30 seconds up and 30 seconds down), 1 repetition only, immediately followed by:
• Biceps curls with barbell, 8-12 reps
(immediately followed, in week 2, by negative-only chin-ups, 8 reps)
• Rest briefly.
• Extremely slow dip (at least 30 seconds up and 30 seconds down), 1 repetition only, immediately followed by:
• Triceps extensions with one dumbbell, 8-12 reps
(immediately followed, in week 2, by negative-only dips, 8 reps).
With an overall body weight increase of slightly less than 0,5 kg on average, the average gain for each arm was 0,5 cm (compared to an expected gain of 1 cm).
THE NEW ROUTINE
There are three exercises in the biceps cycle, and three exercises in the triceps cycle.
Compared to the old routine, the first exercise in each cycle is shorter and the last exercise is simplified but longer.
Here's the revised and improved arm routine:
• Chin-up, 1 repetition only, 15 seconds up and 15 seconds down, immediately followed by (max 3 seconds):
• Standing biceps curl with barbell, 8-12 reps (2 seconds up, 2 seconds down), immediately followed by:
• Very slow negative-only chin-up, 1 repetition only, 30-60 seconds down.
• Rest for 2 minutes (sip of water, massage).
• Dip, 1 repetition only, 15 seconds up and 15 seconds down, immediately followed by:
• Standing triceps extension with one dumbbell held in both hands, 8-12 reps (2 seconds up, 2 seconds down), immediately followed by
• Very slow negative-only dip, 1 repetition only, 30-60 seconds down.
Important!
Add four non-arm exercises to complete your workout on each training day. I suggest squats with a barbell or leg presses on a machine;
some form of calf raises;
lateral raises with dumbbells;
and shoulder shrugs with a barbell or dumbbells.
Use as much resistance as you can handle for one set of 8 to 12 repetitions. Do these four exercises after your arm cycles.
Be progressive in all your exercises (with the exception of the 1-rep chin-up and 1-rep dip, where they remain at 15 seconds up and 15 seconds down for all three workouts).
Increase the resistance by 5 percent on any exercise that you can achieve 12 or more repetitions on.
Add 5-10 seconds on the negative-only chin and dip for your second and third workouts.
The Revised and Improved Bigger Arms Challenge
By Ellington Darden, Ph.D.
Two years ago, I presented a bold proposition to the readers of T-Nation:
"Give me four workouts in 14 days . . . and I'll give you 1 cm of growth on each of your upper arms."
One hundred and six guys signed up to go through the following routine:
• Extremely slow chin-up (at least 30 seconds up and 30 seconds down), 1 repetition only, immediately followed by:
• Biceps curls with barbell, 8-12 reps
(immediately followed, in week 2, by negative-only chin-ups, 8 reps)
• Rest briefly.
• Extremely slow dip (at least 30 seconds up and 30 seconds down), 1 repetition only, immediately followed by:
• Triceps extensions with one dumbbell, 8-12 reps
(immediately followed, in week 2, by negative-only dips, 8 reps).
With an overall body weight increase of slightly less than 0,5 kg on average, the average gain for each arm was 0,5 cm (compared to an expected gain of 1 cm).
THE NEW ROUTINE
There are three exercises in the biceps cycle, and three exercises in the triceps cycle.
Compared to the old routine, the first exercise in each cycle is shorter and the last exercise is simplified but longer.
Here's the revised and improved arm routine:
• Chin-up, 1 repetition only, 15 seconds up and 15 seconds down, immediately followed by (max 3 seconds):
• Standing biceps curl with barbell, 8-12 reps (2 seconds up, 2 seconds down), immediately followed by:
• Very slow negative-only chin-up, 1 repetition only, 30-60 seconds down.
• Rest for 2 minutes (sip of water, massage).
• Dip, 1 repetition only, 15 seconds up and 15 seconds down, immediately followed by:
• Standing triceps extension with one dumbbell held in both hands, 8-12 reps (2 seconds up, 2 seconds down), immediately followed by
• Very slow negative-only dip, 1 repetition only, 30-60 seconds down.
Important!
Add four non-arm exercises to complete your workout on each training day. I suggest squats with a barbell or leg presses on a machine;
some form of calf raises;
lateral raises with dumbbells;
and shoulder shrugs with a barbell or dumbbells.
Use as much resistance as you can handle for one set of 8 to 12 repetitions. Do these four exercises after your arm cycles.
Be progressive in all your exercises (with the exception of the 1-rep chin-up and 1-rep dip, where they remain at 15 seconds up and 15 seconds down for all three workouts).
Increase the resistance by 5 percent on any exercise that you can achieve 12 or more repetitions on.
Add 5-10 seconds on the negative-only chin and dip for your second and third workouts.
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