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Vince also helped the studios whip their stars into shape for the movies (he could get an out of shape actor looking like a stud in a few weeks time); he helped train the likes of Cher, Clint Eastwood, Denzel Washington, James Garner, Brian Keith, Tommy Chong (of Cheech & Chong) and Erik Estrada. It is said that in the late 1960's, before bodybuilders started to abuse steroids, Vince's methods produced more top physique stars than any other gym in the world. Proceed until you have curled the heaviest set of dumbbells you can handle (creative cheating is ok). There are so many muscle growth "secrets" being uncovered these days that Victoria herself would be exhausted checking them all out. In other words, don't believe the hype surrounding flashy training programs that promise big results in a short amount of time. Every movement here is one you know, but you've probably never performed them quite like this.
With eccentrics, take a full 8 seconds to lower the bar; your partner then lifts it back to the start position. Perform the movement on a preacher bench, starting with the loaded arm at the top of the movement.
If you train alone, you can use your nonworking hand for support, but don't curl the weight. Growth is the objective, but keep in mind each rep takes eight seconds alone on just the negative, so keep reps in the range of 3-5 for 3-6 sets.
You're as much as 1.6 times stronger eccentrically than concentrically, so that means you must go heavy. Eccentric overload training takes much longer to recover from than traditional training, so don't use this movement during a lower-intensity phase.
The bent-over rope triceps extension is an incredibly effective triceps isolator that builds muscle. Cluster sets completely rewrite the training script; you do short sets with only 15-second rest intervals, going a full 5 minutes.
Bonus: To provide your arms with a nice growth shock, perform all of your biceps and triceps exercises in this cluster fashion 1-2 times a week for three weeks. Any time you can't complete 5 reps in a set, reduce the poundage slightly to push you back up.
Boost arm size by training the brachialis, using a thicker handle and focusing on the negative for advanced growth.


Since the brachialis is often neglected, the goal here is to bring its strength up to snuff while maximizing time under tension. Perform the concentric portion of the rep quickly but under control, without using additional momentum.
Keep your elbows tight to your sides; don't let them drift forward in an attempt to take the bar higher. For maximum muscular development, you must train with a wide variety of weights, rep ranges, tempos, and movements. You'll hit them heavy here, adding weight as necessary, and then jump right into a burner of a dumbbell triset I learned from trainer Joe Giandonato. Unlike dips for chest, try to control elbow flare as much as possible here, and keep your body as vertical as possible. If you want to go extra heavy on the dips, use a Slingshot, which will take some of the stress off your chest and shoulders and massively overload the triceps. Bodybuilders who have trained at Vince's Gym over the years include "Body by" Jake Steinman, Lou ("The Incredible Hulk") Ferrigno, and even Arnold ("The Terminator") Schwarzenegger.
In the erect position, take 2 very deep breaths and hold the second breath and squat (back straight) and return to upright position and exhale. Take a 12" grip (over-hand) lower barbell down and back over head and slightly below bench level, with elbows in and up, pull barbell over face to low pec line. Lower barbell back down to chest and roll elbows in, parallel position (4 sets of 12 reps). I hope so, because what I am about to tell you is going to change your bodybuilding career for the rest of your life. But those of us in the strength business know there's no secret: Your genetics deal the cards, but your training plays the hand. Your approach to arms doesn't have to be exotic to work wonders—but it might have to be a little eccentric to knock you into growth mode. Olympic lifters have used cluster sets for more than half a century, and powerlifters have for decades. This targets the brachialis, a muscle that's not visible but lies underneath the biceps and is a workhorse in elbow flexion. If you don't have access to one, use some Fat Gripz to turn a barbell or dumbbell into a fat handle.


This can be accomplished by keeping your reps in the 3-6 range and your sets in the 4-6 range, going as heavy as possible.
This painful four-exercise giant set starts heavy and ends in extreme fatigue, taxing fast-twitch, slow-twitch, and intermediate fibers. The ground-breaking bodybuilding text, "Target Bodybuilding" by Per Tesch, PhD, showed through magnetic resonance imaging that dips maximally target all three heads of the triceps.
I prefer chains for weight if you have access to them, or you can add weight with a dip belt.
Joe recommends using about 30 percent of the load you could use on dumbbell bench presses for 10 reps. You'll be doing 10 of these "super reps" per set—although it's really a total of 30 reps overall.
Watching dumbbell travel up to shoulder, hand should be outside deltoid at contracted position. Next step: put dumbbells back on rack and take 2 deep breaths and shake your arms and pick up the next heavier set and do 4 repeats.
Because eccentric-overload training is a potent muscle-building tool that preferentially recruits fast-twitch muscle fibers. Stop briefly at the bottom, and have a training partner assist you on the concentric portion of the rep.
This is why they've been a staple in the routines of top bodybuilders and strength athletes for over a century. At this point, turn your head to the right and start to curl right dumbbell simultaneously. The width of the bar makes this movement very awkward, which forces you to use your supinator muscles to keep the barbell steady and parallel to the floor. I've used this technique when training IFBB pro bodybuilders Johnnie Jackson, Cory Mathews, and Branch Warren. If you can't reverse curl approximately 80 percent of what you can do with regular curls, you're leaving arm size on the table, according to Poliquin.



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