Gaining Massive Triceps and Biceps

Increase Your Arm Size - Fast!

I have been in training for a few years now and have added 2 inches to my arms, making them 16 inches.

Since July I have not been able to add any size to my arms. I took the past two weeks off, except for a few minor workouts, but I started back in training today. After several hours I measured my arms and they only measured 15 ½ inches.

Please advice me on how to avoid such long slumps, and is that normal to lose one-half inch after 2 weeks off?

To bring your arms up fast (two weeks) try my shock routine as follows:

Perform alternate DB Curls from 25 lbs. up the rack (in 5 lb. jumps) to the highest weight you can use and then turn around and come down the rack to the lowest weight you can still feel a pump from!

Four reps only per set, and shake arms and hyperventilate two breaths between sets!!!

Also, carry some liver tabs around with you and take three every 2-3 hours for 72 hours.

This is the reason you are not pumping, you do not have enough first-class protein in your bloodstream.

A Solution For Bigger Biceps

I am a Gironda fan. No doubt about it. Have just obtained your book and believe me it is great reading. I read a chapter a night and when I am finished I just have to have a workout before going to bed. I do have a question though.

It is for my biceps. I have been training for four years, and my arm measures 16-1/2”. My triceps are growing each few months but I honestly believe that my biceps have not gotten bigger over the last three years. I do perform your famous bodydrag curls, and they gave me results early on, but now I just cannot get my biceps any bigger.

Please write me your answer in Bob Kennedy’s MuscleMag International. I will follow your advice.

It is my experience that the biceps muscle is among the first to reach its genetic potential. You may have maxed-out already. That is not to say that further growth is impossible. It merely becomes more difficult.

I suggest you continue the bodydrag barbell curls (ie. curling the weight keeping the bar close to the body, all the way up to the neck).

Also perform the alternate supine dumbbell curl (you need a high, narrow flat bench).

Do not use heavy weights in this exercise for the first four workouts.

Perform each biceps movement 5 x 8 and train them twice weekly.

Big Horseshoe Triceps

Vince Gironda Triceps

I would love to have a big old horseshoe tricep muscles sticking out of my shirtsleeve. How do you accomplish this Vince? I just have to know.

Building Up Puny Arms

Hi! I have been reading your articles and column in MuscleMag for a long time. I admire you very much and find you a very knowledgeable man.

I’m hoping you can help me with my problem. I am 20 years old. I weigh 220 pounds at 5’10-1/2” inches and my chest is 48-1/2”, thighs “28”, calves “18” but my arms are only 16 inches. They just refuse to grow.

I think it may be genetic because my brother has the same problem. I have tried almost everything: high reps, low reps, high sets and as few as 3-4 (believing I was overtraining).

It’s very disappointing as my body looks quite impressive except for my puny arms. It’s gotten to be a joke with my buddies. They say things like "Hey Doug, leave your arms at home?" Please help me Vince.

Oh, by the way, it’s mostly my biceps that lag, my triceps aren’t too bad.

Muscle tissue does not grow unless taxed 85 percent but beware, never work to 100 percent because maximum energy output will stop all muscular growth.

Since it is your biceps that have given you most of the problems, I suggest you try doing tri-sets for them like the great Larry Scott. Do barbell curls, preacher curls and E-Z Reverse curls as a tri-set. Do 4 tri-sets, 6 reps each exercise. Take no rest between exercises but take 90 seconds rest between tri-sets.

For the triceps, super-set long rope pulls with triceps pressdowns, 6 sets of 8 reps each. This time, no rest between exercises but only 45-60 seconds rest between super-sets. For both biceps and triceps, work for a maximum pump and then stop. Over-working the arms will stop growth.

Nutrition is important for growth. Eat 50 grams of protein 4 or 5 times a day and take 3 amino acids and 3 liver tabs every 2 hours to keep the tissues saturated with protein.

Using The Preacher Bench Correctly

Vince, what is the correct way to use the preacher bench?

It sounds like a stupid question as it seems that doing preacher curls takes no great intelligence but I was wondering if there is an optimal way of doing them for maximum results?

Your question is not stupid. And as far as I am concerned, I have rarely observed this particular piece of equipment being used correctly.

First, the preacher stand is invariably placed too high on the chest. This position only allows the low biceps and the brachialis to work. Work for the upper biceps is denied.

But if the preacher stand is placed so that the top is three inches lower than the low pectoral, you can finish the curl properly, which is to lean forward so the high biceps and the coracobrachialis comes into play.

Done in the usual way, preacher curl produces a flat looking biceps instead of a nice full, round look.

To work the outer head of the biceps, you should keep the elbows in and the hands out wide.

To work the inner biceps, place the hands close together (three inches) and the elbows wide (20 inches).

To work the belly of the biceps, place both the elbows and the hands about 12 inches apart.

Another hint to work more lower biceps and forearm, is to let the barbell roll down to the end of your fingers and then start your curl. As you close your hand start curling by bending your wrist and flexing your forearms.

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