4 tips for massive arms

Being involved in strength sports for the past
several years I've almost completely eliminated
direct arm work from my workouts.

My arms just grow from doing heavy presses
and rows.

But like I've mentioned in other e mails...

...I'm "experimenting" with a little bodybuilding ;) 

So I've decided to add "arms exercises" back into
my routine in the past few weeks.

LOL - I know, I know... I look like such a geek! 

The fact is that I am NOT an arm training expert.

So, I scraped up this article from Pro Bodybuilder and
Author of the Mass Intentions Bodybuilding System,
Ben Pakulski, that I found pretty helpful.

4 Uncommon Tips To BIGGER ARMS
By Ben Pakulski 
1) LESS VOLUME! 
Small muscles require less volume, and recover faster. Basic logic says, 
a smaller muscle has less overall total volume of muscle fibres. It takes 
LESS overall stimulus to fatigue these muscles and less overall training 
volume to exhaust glycogen stores (stored muscle energy).
2) HEAVY WEIGHTS (WITH PERFECT FORM) 
Heavy weights are going to fatigue a greater overall percentage of muscle 
fibres in a shorter amount of time (aka less sets). Heavy weights also have 
the added benefit of stimulating "high threshold motor units". These are the 
muscle fibres that require a lot more stimulus to grow and respond, but also
the fibres that are more likely to be responsible for muscle hypertrophy or
GROWTH!

3) ARMS RECEIVE A LOT OF STIMULUS ON A REGULAR BASIS

Arms receive a lot of stimulus on a regular basis. For most people, this tends to 
occur in the middle of the range of motion where the muscles are strongest.
In order to get the arms to grow and respond, it is necessary to subject them to 
a different type of stimulus.

One of the best ways to improve arm development is to  subject them to more
tension and continuous tension at the extremes of the range of motion (a.k.a,
when a muscle is fully lengthened or fully shortened --where muscles are weakest).
This will allow for greater time under tension as well as targeting different points
of the strength curve to force the nervous system to adapt and stimulate new
muscle growth.

4) YOU MUST ENGAGE THE TARGET MUSCLE FIRST IN ANY
MOVEMENT

The FIRST muscle to engage in ANY movement must be the muscle you are trying
to target. If you are working your biceps, to most effectively stimulate the bicep, it
must be the muscle to initiate the movement. As mentioned, muscles are weakest at
those extremes and that makes it LEAST likely to contract. This is where your
conscious intent and control is vital!

The best way to ensure this is happening is to CONTRACT its antagonist muscle.
This will ensure a fully lengthened working muscle and make it much more likely
that it will initiate the movement(provided you're using proper control).
e.g. when working your bicep, to fully stretch your bicep at the bottom of the range,
it is necessary to contract your tricep before initiating the movement of contracting
your bicep again.The opposite is true when training triceps. Contract your biceps at
he top of the range when a tricep is fully stretched(forearm touches biceps).

(Step-By-Step) New mass-building technique!

I double-dog dare you to try this in your next workout...

It's called "Compound Exercise Overload" and I stole it from Nick  
Nilsson's breakthrough mass-building program

Frankly, it's one of the toughest workouts you'll ever do, but  
I've tried it and the results are wicked!

Here's how to do it...

  *  First, select a compound exercise to work with (ex. - Bench  
     Press) and do a few light warm-up sets.

  *  Next, load up a weight you could normally do for about 6  
     reps... lay down - and perform ONLY 3 REPS with that weight,  
     even though you CAN do six.

     IMPORTANT:  DO NOT go anywhere near failure on ANY of your  
     sets!

  *  Re-rack the weight and rest 30 seconds... lay back down and  
     do 3 more reps... rest 30 seconds... etc.

  *  Repeat these 3 rep sets with only 30 seconds of rest until  
     you're unable to get 3 reps with that weight anymore. (This  
     could take from 2 to 10 minutes, depending on the exercise  
     and the amount of weight you're using.)

Now this is critical...

  *  When you can only get 2 reps, STOP and remove 10 lbs each  
     side of the bar (If you started with 225, you now have 205).

  *  Then continue doing 3 reps sets with 30 seconds rest period.  
     Drop the weight by another 20 lbs whenever you can't get 3  
     reps during a set.

Keep going like this for 45 MINUTES solid.

I know this sounds like a crazy workout - one single exercise to  
overload your target muscle group - but that's how Nick rolls  
baby!

He's a true "mad scientist" when it comes to building muscle and  
in my opinion, his program is really groundbreaking.

Chest-Back-Shoulders Workout

The year was 1993. Grunge was in and my Friday night beer-drinking
jeans were ripped and torn. Sometimes I even wore a flannel jacket
to bush parties.
At the local weight room, a Pearl Jam CD was played loud and
excessively during my meathead workouts. I had just "graduated"
from training in my parent's basement with a Universal weight set
(while listening over-and-over to a tape of Nirvana's Nevermind).
By the time I was ready for college in 1994, I was able to bench 225lbs for 2 reps. Notta too bad, but no world record either.
Unfortunately, two years of "bodybuilding bench pressing" and a
hockey-related injury had left me with chronic pain in my shoulder
joint. For the next four years it would come-and-go during my
college career.
Like most kids, I went through "phases" in college. While other
kids experimented with "funny stuff", I experimented with different
workout methods. My shoulder would get better when going through a
bodyweight and intervals phase, but would get worse when I returned
to my bodybuilding roots.
Finally, just after graduating (6 years later!) with a Masters Degree
in Exercise Physiology, my shoulder had had enough of heavy
bench pressing.
And so I did something radical. I stopped benching.
For 3 months I did no pressing movements. Instead, I doubled up on
wide-grip rows, DB rows, rear-delt raises, regular seated rows, and
all of the meatheadish upper back exercises I could think of.
It worked. Now that still wasn't the best approach for fixing a
shoulder injury. If you need help, go here: Fix Your Shoulder Pain Fast
That said, it was the start of incredible 6-year run that helped me
build my bench press up to the following personal bests in 2006 (at
a bodyweight of a lean 190 pounds):
a)    I was able to do 275 pounds for 3 reps
b)    My best 1-rep max ever was 310 pounds And I'm about to give you the best program I ever used for
accomplishing this. Hold tight.
Unfortunately, my training partner and I could no longer lift at
the same time, and I've lost some of that strength over the years.
In 2008, I had some pectoral muscle strains (since fixed) and then
last December my shoulder got injured again while competing in...get
this...a silly push-up contest. Ridiculous.
Fortunately, the shoulder is 90% back to normal thanks to
professional help. However, my bench press is pathetic. My 1RM
is less than 255 pounds.

But I have a plan to get strong again. It's the workout that I used
back in the day to get strong in the first place.

And if you want to get strong - or if you need to fix your shoulder
pain - then here's what you need to do: Step #1 - Get this program to Fix Your Shoulder Pain Step #2 - Email your receipt to TurbulenceTrainingHelp@gmail.com
and we'll send you a FREE copy of my TT for Meatheads Bench Press
program. This contains the best training plan that I used to build
my bench press (and get strong in other lifts).
It's that easy to get safe and strong with that 1-2 punch.
Looking forward to hearing about your success with the weights. Start here by getting the Shoulder Pain Solution program

My friend, and rehab exercise guru, Rick Kaselj, will give you a 

proven plan for fixing your shoulder. He's great, and is dedicated

to helping you have pain-free daily activities - no matter how you

train or what you do. Get fixed today.

Train hard but safe but hard,