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How to Add Size on Your Arms
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Ellington Darden

Yes, I believe your concern is too early. Give the basic routines another 2-3 months and make sure you do the arms exercises very strict.

Ellington
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newbieHIT

Ontario, CAN

Thanks Ellington.

I meant to ask you in the previous e-mail a question concering the creatine usage: when should I start it? After the saturation phase, how long does the 5g / day go on for.

Thanks again.
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Fridge1234

Arizona, USA

On the theme of # of workouts per week, frequency etc for putting on arm size, I believe a common theme on most of these threads (hope I am doing this Right). Personal experience has shown that for me (41 years old 5 foot 10 220-225 10-11 % BF on a good day)I got my best results strength and size wise on a 2 days a week workout like this:

Monday
shoulder press/db lateral superset 1 set
tricep ext/dip superset 1 set
db curl/db hammer curl superset 1 set

Thursday
Calf raise rest pause 2-3x to 50-100 reps 1 set
Squat/ leg ext superset 1 set
leg curl/good morning superset 1 set
ab crunches 1 set 30 reps (slow)

Monday
hammer pullover/hammer pulldown/ hammer row superset 1 set
db incline press/ dip superset 1 set

Thursday
Calf raise stage rest pause 2-3x to 50 reps 1 set
Squat/ leg ext superset 1 set
leg curl/good morning superset 1 set
ab crunches 1 set 30 reps (slow)

This workout got me to 220ish with arms at 18" (with a pump)

One reason I bring this up is to illustrate to people that great frequency is no more desirable than great volume

Also I would greatly appreciate Dr Dardens opinion (if he has the time to respond)
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Olddog99

I would just like to add, that I have used the 60/60 CU with standing bi curl for the first time. I have been utilizing Hit since 1983 but never gave the set a true effort, always just a little left over for the rest of my cycle. I did the recomendation of at the end, all out, no sets after words. result 3/4 inch after the 2nd work out, In my case i should not have done the 3rd work out it was not nessary, so to look at the frequency 2 such cyccles at the end of WO with 2 days rest in between. level of permance is still there and immediate and permanent strenth increase, stuck at 115 for 8 , now 125 for 8 at any time with in my WO. this also validates AJ statment that the bodypart will grow first and get stronger latter, then grow at a undertermine strenth increase. the strenth/ growth star. this also validates his stament that no other cycle will produe the same results in the shortest period of time. I can not wait to do this cycle again in abouit 6 months. sperts of growth are possible and immediate, I have recomended this cycle to many and the ones that i have supervised on it, including my wife have produced a variance of results, both immediate and permanent, give it a go dont hold any thing back, 2 cycle days, measure.
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DownUnderLifter

Fridge1234 wrote:
On the theme of # of workouts per week, frequency etc for putting on arm size, I believe a common theme on most of these threads (hope I am doing this Right). Personal experience has shown that for me (41 years old 5 foot 10 220-225 10-11 % BF on a good day)I got my best results strength and size wise on a 2 days a week workout like this:

Monday
shoulder press/db lateral superset 1 set
tricep ext/dip superset 1 set
db curl/db hammer curl superset 1 set

Thursday
Calf raise rest pause 2-3x to 50-100 reps 1 set
Squat/ leg ext superset 1 set
leg curl/good morning superset 1 set
ab crunches 1 set 30 reps (slow)

Monday
hammer pullover/hammer pulldown/ hammer row superset 1 set
db incline press/ dip superset 1 set

Thursday
Calf raise stage rest pause 2-3x to 50 reps 1 set
Squat/ leg ext superset 1 set
leg curl/good morning superset 1 set
ab crunches 1 set 30 reps (slow)

This workout got me to 220ish with arms at 18" (with a pump)

One reason I bring this up is to illustrate to people that great frequency is no more desirable than great volume

Also I would greatly appreciate Dr Dardens opinion (if he has the time to respond)


Great stuff Fridge1234

Your routine looks very much like a Mentzer Heavy Duty 2 protocol and it obviously works for you.

Just a couple of questions:
What rep cadence do you use? and
Do you train like this all the time?

Cheers mate
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tas306

Dr. D,

I purchased your book "The new H.I.T. training" and I was intrigue with the style of workouts. I have been in the gym 5-6 days a week with extensive cardio for 2 years now and needed something to shake up my routine. I started the H.I.T. training program 2 weeks ago and have had serious gains in all areas, especially my biceps. I went from 15-1/2 to 16.. I am also much leaner in my waist. I have turned several buddies on to your method.
Great website by the way.

TAS
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Seanzy

California, USA

Dear Dr. Darden,

I read "The New High Intensity Training" and started the beginner HIT program on July 16, 2008. I weighed 167 lbs when I started and weigh 175 lbs now. I believe most of the weight I have gained have been a result of my legs and lats developing.

My problem is that I feel my arms are not getting bigger. My measurements confirm that my biceps have not grown, although they are stronger than before. I've heard that the forearm muscles trained by doing reverse bicep curls limit the size of your biceps.

I am in the middle of week 3 of Beginner HIT Routine 2, and reverse bicep curls don't appear until HIT Routine 4. Would you recommend me replacing my set of bicep curls with reverse bicep curls or adding another exercise of reverse bicep curls?

My hope is that by strengthening those muscles of the forearms, my biceps would grow. As a result, my lats would be able to grow (they also have plateaued at 10 reps of 170 lbs since July 28). That would allow my chest to get bigger, which has also basically plateaued. Or am I simply being impatient? THANK YOU!
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Seanzy

California, USA

Okay I read through the april 2005 posts and got the answer, just keep going with the books for a year. No need to modify the exercise.
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Olddog99

Sneazy try this, my records show a decade of plateaus, much like other who would not amit it, but i will . my measurments go back as far as 1985 and have plateaued at 16' doing a regular standing barbell curl at 110 lbs for about 10. every time i want to gian in the arms i do negatives, negative cins folowed by negative assited curls, then negative dips followed by negative assisted tricept puldowns.

I measure on off days and sure enough my arms start to grow from 15 6/8 to near 16 1/8 most every time all in about 5 work outs, its the above 16 1/8 that seems to stump me. I already do a negative chin with BW + 55 lbs and over 100 + BW in the dip, but growth happens and immediatlly then stops, but it seems to be related to my strenth, no strenth increases passed the above, its very hard on the other suporting muscle structures given the raw weight im supporting in those given postions.
break the weight and you should breat the size barrier, easer said than done.
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kagwo

I adopted a similar version of the 9 day lay off after six months of training.

My version is:
b/c I had been doing HIT for about 5 or 6 years, I knew I wasn't making inroads to the deepest muscle fibers for growth & stimulation because I was just getting burned out, and not recovering as fast, which kept me from gaining muscle weight. I was just burning too many calories. (We ectomorphs have that unfortunate problem!)

So, after three months, I started taking one week off. No training what-so-ever, except maybe for some bike riding to and from work. After one week, I hadn't lost much mass, but maintained my weight, and was able to come back and train probably harder than before. Time off definatley works! Although the first workout after the week lay off is not as intense, it is more of a break in type very basic routine, or maintenance type one, but by the third workout, the gains are worth the down time.

My very best routine to get some serious size on my arms occured by doing the three minute routine on the Multi-Bicep, and then the three minute routine on the Multi-Tricep, and that is with NO REST in-between the three minute cycle, and only three seconds from the Bicep to the Tricep. That routine I believe can be found in the Advanced BodyBuilding Book; 1st minute is with the ISO bar above about 30 or 40% of what you can normally lift for 8-12 reps.

Then go right into one arm at a time with the same weight for one minute, then both arms at he same time for one minute, imediatley followed by the same routine on the Multi-Tricep. If that doesn't put 3/4 of an inch on your arm in six minutes, I'll pay for your trip back home from Lancaster!
dcf/DCF
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DownUnderLifter

kagwo wrote:
My very best routine to get some serious size on my arms occured by doing the three minute routine on the Multi-Bicep, and then the three minute routine on the Multi-Tricep, and that is with NO REST in-between the three minute cycle, and only three seconds from the Bicep to the Tricep. That routine I believe can be found in the Advanced BodyBuilding Book; 1st minute is with the ISO bar above about 30 or 40% of what you can normally lift for 8-12 reps.

Then go right into one arm at a time with the same weight for one minute, then both arms at he same time for one minute, imediatley followed by the same routine on the Multi-Tricep. If that doesn't put 3/4 of an inch on your arm in six minutes, I'll pay for your trip back home from Lancaster!
dcf/DCF


Hey kagwo

How would I go about applying this 3 minute arm routine to free weights? I don't have access to Nautilus machines.

Cheers mate

DUL

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Annibal Franco

Resurrecting this post...

Dr. Darden,

I do not have one of the best genetics as well as most people, but my arms, especially, are even more difficult to develop. Considering this fact, I am very interested in this routine, reposted below:

"The Workout

The workout never consisted of more than 10 exercises. Usually there were two exercises for the legs, two for the torso, and the rest devoted to the arms.

For example:

Leg extension machine
Leg curl machine
Nautilus pullover machine
Nautilus rowing-torso machine
Standing biceps curl with barbell*, immediately followed by
Nautilus biceps machine, immediately followed by
Pulldown on lat machine
Bench press with barbell*, immediately followed by
Nautilus triceps machine, immediately followed by
Dip on parallel bars

* Do not rest between exercises 5, 6, & 7 . . . and 8, 9, & 10."

- Can I use the above routine mixed with the new method 30/30/30, considering that I read "The Body Fat Breakthrough"?

Thanks!
Franco
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Ellington Darden

Franco A.G. wrote:
Resurrecting this post...

Dr. Darden,

I do not have one of the best genetics as well as most people, but my arms, especially, are even more difficult to develop. Considering this fact, I am very interested in this routine, reposted below:

"The Workout

The workout never consisted of more than 10 exercises. Usually there were two exercises for the legs, two for the torso, and the rest devoted to the arms.

For example:

Leg extension machine
Leg curl machine
Nautilus pullover machine
Nautilus rowing-torso machine
Standing biceps curl with barbell*, immediately followed by
Nautilus biceps machine, immediately followed by
Pulldown on lat machine
Bench press with barbell*, immediately followed by
Nautilus triceps machine, immediately followed by
Dip on parallel bars

* Do not rest between exercises 5, 6, & 7 . . . and 8, 9, & 10."

- Can I use the above routine mixed with the new method 30/30/30, considering that I read "The Body Fat Breakthrough"?

Thanks!
Franco


Try it twice a week for two weeks and report back.

Ellington

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Annibal Franco

Posting the results ...

Annibal Franco - Brazilian - 28 years old

Beginning in 18/09/2014 - 174cm (5'8.5") - 94Kg (207lb)

Body Fat % - ?

Reference - Left Arm Size: 39,4 cm - 15,51 inches

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Annibal Franco

Ending (one day after last training) in 03/10/2014

174cm (5'8.5") - 90,5kg (199,5lb)
Body Fat % - ?

Reference - Left Arm Size: 39,7 cm - 15,63 inches (they are too sore to contract properly and measure)

However, it is important to consider that I lost fat. Remembering that fat occupies more space than muscle (in terms of occupied volume), probably my gains in the arms were bigger.

Thank you very much, Dr. Darden!
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