Karen's Arms Race

Preamble

IOL moderator Bill Keyes writes:

In mid-July of this year stalwart IOLer, Karen Burch, came to the group to ask for advice on how to improve a lagging body part – arms. As helping others build size and strength happens to be one of the things I enjoy, I wrote to Karen off-line and proposed a collaboration. Karen decided to give the proposal a shot. What follows below is a recap of the six week odyssey she followed and the results obtained, from the initial post, the specific program utilized, some of the back and forth commentary, a sample of the diet Karen followed, through the definitive completion of the program.

Looking over the program, experienced and well-read trainees will see elements of some of bodybuilding’s notables’ training concepts in the program design.

Once again, it was my pleasure to work with someone who was dedicated to achieving improvement, overcoming any and all obstacles that presented themselves. My part in the process was the easy one, showing the path. Karen’s was the tough part, walking down that path trusting that she wasn’t being steered wrongly.

We decided to present this to IOL not for self-congratulatory purposes, but to demonstrate how a short, intense, and targeted program can be developed and implemented to generate quick and specific results. For the six week duration of the program Karen did not miss a workout (4x per week) and didn’t deviate from the diet plan she laid out. Another example of how the exercise and diet go hand in hand as well as another testament to the proposition that consistency and persistence produces results.

--- Bill Keyes

The Challenge

Karen wrote to IOL:

I’m up to 121 pounds. Some is obviously mass and a little is fat but not much. I have recently totally cut out cheat meals, started limiting my computer time and doing more housework so I can keep eating well and grow muscle without getting fat.

My back looks good with all kinds of interesting swirls and grooves. I even have a little christmas tree shape at the bottom. My legs have both quads and hams and my glutes are definitely "there". My shoulders are even beginning to show improvement with a string going across that I hope will become a peice of meat between my chest and fronts of shoulders! My shoulders even have striations and there is a vein that gets pumped running through to my biceps. My traps are starting to fill the gap a little too! Upright rows have helped with this a lot.

But my arms and forearms need help. My bicep appears to be measuring almost the same it was 3 years ago, they are stuck on 11 ¾ very defined inches. I’ve gained a grand 1/4 of an on inch on it this year. While my bodyfat Is lower now than then I’m really mad that I haven’t gained that inch and a quarter on my arms that I need. And inch and a ¼ would make me awesome. Come on now, I’m curling 25 and 30 pound dumbbells with good form. I’m pressing the 40 pound dumbbells on the incline 8 times with no assistance. Why can’t I grow just a teensy bit (just an inch) more?

I do not want to discuss a "mass building diet" because my body does not put fat anywhere but my butt and thighs. If I gain fat it goes straight as an arrow to my seat cushion and no where else if you know what I mean. I got rid of that stuff and Do Not want it back!

I am tuned in to what to eat when and have gained some mass in the past year without gaining any fat. It’s just that I really do need more chest and arms. Hubby says steroids would "fix me" in a very short time, but I obviously want to be natural. He is trying to talk me into using an otc supplement since he is pretty sure that while I must have a good amount of T for a lady, I may not have quite enough T to get the size I want. I want to compete though so that’s out of the question at this point. I hate creatine now because it makes me feel super pms’ed out with uncomfortable bloating even at small doses.

My arm routine consists of 55-60 lb. barbell curls done with an arm blaster to make them more difficult and with a straight wrist followed by hammer curls with 30-25 lb. dumbbells. I also do body weight dips,overhead triceps presses and pressdowns either supersetted with arms or separate. Then I finish up with wrist curls and a wrist curler.

The Offer

Bill responded:

Read of your 'arms dilemma' with interest. Your diet looks to be spot on, and you're certainly strong for your bodyweight based on the weights you're using. So neither of these are holding you back from the size you want. Which means it is probably the routine.

Here's what I'm suggesting:

Email me your entire current routine -- exercises, sets, reps, weights, typical rest between sets, frequency.

Let me know your wrist, forearm, and calf measurements. I've got the bicep at 11 3/4" with your desired end result of 13". Let me know of any exercise restrictions, like "behind the neck presses hurt my shoulder". Based on this info, I'll design a program targeted to getting you the arm size you are seeking without adding bodyweight. The wrist and calf measurements will provide a guide to your potential.

I'll put this together with a couple of suggested tweaks on the dietary side. Then we can kick it around a little to fine tune. Then give it a go for 6 weeks. All I'd need is regular feedback on your workouts, how they went, how they feel, etc., to see if any adjustments are in order once you are underway. Almost like an Arms version of Stella's Adventures in Squatting.

The Starting Point
July 24 2003

Bodyweight 120 lbs
Forearms Right 9” Left 8 7/8”
Biceps Right 11 ¾” Left 11 ¾”
Shoulders 38”
Waist 24 ½”
Hips 35 ½”
Thigh Right 20” Left 20”
Calves Right 13” Left 13”

The Program

What we are going to do over the next 6 weeks is get 'out of balance', specializing on arms -- biceps, triceps, and forearms -- putting everything else into maintenance mode.

The body part rotations will be: Chest/Back/Shoulders/Biceps/Triceps on Mondays and Thursdays; Legs/Forearms/Abs on Tuesdays and Fridays.

Mondays
Incline BB Press 12 reps 45# (empty bar) warm-up
10 reps
8 reps
6 reps
15 reps

For the 10 rep set, select a weight that is challenging but not requiring a 100% effort to complete. Rest 75-90 seconds and add weight for the 8 rep set. Rest for 2 to 2 1/2 minutes while adding weight for the 6 rep set. This last set is the go for broke, bust a gut type of effort. Then resting only long enough to strip the bar to 55# for the 15 rep set.

For hand spacing I want your hands a little farther in than you probably normally go. I'm assuming you're using an Olympic bar for these. Your hands should be such that your little finger is completely inside the smooth ring by two finger widths. The bar should be brought down to the base of the throat. If you haven't done these like this before, it will be very intense on the inner pec area.

This is the only chest exercise which is why you need to give it everything on the 6 rep set.

Now head over to the machine row for the only back work you will be doing. The first time out set the weight pin at 100# to see how this feels:

Do a set of 10 reps with the wide grip, let go, take 3 slow, deep breaths (roughly 15 seconds) and do 10 reps with the narrow grip. Rest 60 to 90 seconds and add weight. Do 8 reps wide grip; 3 slow deep breaths, 8 reps narrow grip. Add weight, rest 90 seconds, and let it all hang out for 6 wide grip reps, 3 deep breaths, and 6 narrow grip reps. Wrap up the back work by dropping the weight to 40% (or as close as the weight stack will allow) of the 6 rep weight and do 15 reps wide, 3 slow deep breaths, 15 reps narrow. These reps should be very deliberate. Really feel the lats doing the work.

That's it for the back.

Head over to the DB rack. Pick a pair of DB's with which you can do 10 good reps with and start cranking out Lateral Raises. Rest 45 seconds pick a heavier set of DB's that will allow 8 good reps. Rest 45 seconds and go heavier still with 6 quality reps. As soon as you finish this set, go back down to the DB's that come closest to 40% of the 6 rep weight and do 15 reps.

That's the only shoulder work today.

What we've done so far is maintained the chest, back, and all three heads of the deltoids as well as gotten the triceps and biceps warmed up for the direct arm work to follow. And by combining medium, medium low, and high rep ranges we've addressed both the fast- and slow-twitch muscle fibers.

To recap, it looks like:

Incline BB Press 12-10-8-6-15
Machine Row 10/10 8/8 6/6 15/15
Lateral Raises 10-8-6-15

On Monday we are going after the biceps first, and you'll have to set up some equipment in advance. You'll be using the Preacher Bench but you've got to get it set at the right height. Some benches adjust the face of the bench, others adjust the seat. Either way the proper height is such that the edge of the bench is about three inches below the nipple line. Another way to look it is that when you extend your arms over the bench, the top edge should fit 3 to 4 inches up the tricep to provide a solid position.

I've seen many people position themselves so that the bench edge is right under the armpit. This is very ineffective. Karen, as I recall your photos you are a 'normally endowed' person and I don't think this position will cause you any discomfort. If it does, though, let me know and I have an alternative.

Bring over a pair of DB's that you are pretty sure you can get 6 reps with using decent (not perfect) form.

You'll be using these on the Preacher Bench. Also select a set barbell that is 60% of the total of the
DB's. For example if you're using 30# DB's, that totals 60#. Your set barbell will be 35#.

The first exercise will be DB curls on the Preacher Bench using both DB's at the same time. This will
mean that your elbows will have to be really anchored in there so they don't slide out to the sides. Do six reps with pretty good form but do not go to full extension on the way down, keep that tension on.

After the 6 reps, do 4 'burns' (the top 25% of the movement). As soon as you complete these, put the DB's down, step back and immediately pick up your barbell with a wide grip. Keeping your elbows in close to the body, do 6 super strict reps followed by 4 'burns'. This is one compound set.

Rest 60 seconds and repeat a second time. Rest 75 seconds and repeat a third time. Rest 90 seconds and repeat the fourth time. Rest 120 seconds and go a fifth time. Rest 150 seconds and go a sixth and final time.

This will complete 12 total sets for the bi's. As you get deeper into the sets it is ok to let the form on the DB Preacher curls to get loose if need be. Each week you should be trying to add weight to these. But the wide grip BB curls should be super strict all the time.

Now we're going to do the triceps compound sets. The first exercise is the close grip bench press with a cambered bar (the EZ curl bar). You'll want to take this as heavy as you can go for 6 reps with decent form. The grip is on the angle most inside near the little straight part. That angle will give the best tricep workout and leave the wrists ok. The bar is brought down to the same place as your typical bench press.

As soon as you finish the first set, rush over to the triceps pressdown. Utilizing a short, angled handle do 10 super strict reps, followed by 4 'burns' which go from 1/3 of the way up back down to full extension. You should be so close to the cable that it almost brushes your nose. Repeat this for a total of 6 compound sets (12 sets total) using the rest pattern we did for the curls.

That's it for Monday.

Tuesday
Leg Press 15-12-10-8 adding weight each set
Thigh Curls 4 x 10-12
Leg Extensions 2 x 10-12

Let's compound set the calves. Whichever exercise you can use the most weight in between standing and seated calf raises, do that one first. For most people it's the standing version. Really pack the weight on the stack and do 15 'pretty good' reps, then immediately go to the seated variety and pick a weight that lets you do 15 'perfect' reps. Repeat for 3 compound sets or a total of 6 sets.

Now it's on to forearms.

Pick a barbell weight that will allow you to get 10 or so reps on the wrist curl and another barbell that is 1/2 that weight.

The first exercise will be wrist curls with the heavier barbell but you will only be doing the 'middle 60%' of the range of motion. You won't be going to full extension or full contraction but doing this partial movement. Shoot for 20 of these abbreviated reps. If you can do more, then grab a heavier barbell next time. After the 20 reps, grab the lighter barbell and do 10-15 perfect full extension/full contraction reps.

That is one compound set. Resting 60 seconds in between each compound set, do two more for a total of 3. Put the heavier barbell away but take the lighter one with you over to your Preacher Bench from yesterday. Set the height just like Monday and get a cambered bar. You're going to be doing Reverse Preacher Curls. Load up the bar (I'd suggest starting with 35# total between bar and plates to get a feel for the exercise) and do 6 to 8 reps of the middle 60% of the range of motion. You're not going all the way down or up, but keeping that constant tension on the forearm (and thumb, for that matter <G>).

After the 6 to 8 reps, immediately take the light barbell you brought over and do 10-12 reps of perfect form reverse wrist curls. Resting for 1 minute, repeat the cycle two more times.

Wrap up the day's training with two sets of high reps of your favorite ab exercises and 20 minutes of whatever cardio you feel like that day.

Thursday

Incline DB Press follow the same principle and set/rep scheme as you did on Monday with the Incline BB Press but with DB's. Go gently into the stretch at the bottom, don't let the DB's fall there.

Low Cable Row using a close grip handle pull the handle back into the abdomen arching your chest up and out simultaneously. Your hands are just hooks, focus on drawing the elbows back and feeling the low lats. Do a set of 10, add weight and do 8 reps, add weight and do 6 reps.

Stiff Leg Dead Lifts don't want you to lose that Christmas Tree <G>. 3 sets of 12-15 reps.

Upright Rows with a wide grip, hands 12-14" apart. When you pull the bar up, you are only going to take it to the point where your upper arms are parallel to the floor. This movement de-emphasizes the traps and puts the stress on the lateral head of the deltoid, creating the illusion of greater width. Select a weight that allows 10 good reps, add weight and do 8, add weight and do 6, then immediately strip the bar to 40% of the 6 rep weight and do 15.

Now we're back to arms but today we are going to superset bi's and tri's. If you've got a seated incline bench, set it up to 60 degrees. We are going to superset alternate seated incline DB curls (quite a mouthful, isn't it) with triceps pressdowns using the rope handle. For this exercise you will likely need to go a bit lighter than the traditional exercise you did on Monday. With the rope handle your hands are in the thumbs up or 'hammer' position as you press down. But at the bottom I want you to rotate your thumbs down. This will cause the rope ends to flair out giving a tremendous cramping to the triceps.

Do a set of 6 to 8 incline curls followed immediately by a set of rope triceps pressdowns at 10 reps. You're going to continue this for 6 supersets, resting 30 seconds after set 1; 45 seconds after set 2; 60 seconds after set 3; 75 seconds after set 4; 90 seconds after set 5.

The second superset is bent over curls and 1 arm DB extensions. The bent over curl isn't done much these days, but it's a great peak builder as it is very concentrated. Select a barbell roughly 1/2 the combined weight of the DB's you just used. If you used 30#ers on the incline curl, you'd want a 30# barbell. To do the exercise, your upper body is in the bent over row position except that you are holding the barbell with thumbs touching in an underhand (curl) grip. Keeping the upper body motionless, curl the bar up to your neck. Lower it slowly (try a 6 count to start) and under total control. 10 reps. Superset these with 1 arm DB triceps extensions, also 10 reps. Continue for a total of three supersets.

This time out we are only doing 9 sets each for bi's and tri's vs the 12 sets each on Monday.

Friday is a repeat of Tuesday exactly.

With regard to ab work, what I've put in there is less than you're accustomed to doing. For the first week, limit to what's written. If, after that period, you just don't 'feel' right you can move it up and do more, but keep it to leg/forearm day.

The cardio is also 'light' compared to your practice. I'll leave this to your judgment as to whether you should do more than is outlined. Just don't wear yourself out doing it. All the recuperation I want going into your 'guns'. We're gonna take those from .22's to .357 Magnums!

The maintenance work on chest, shoulders, and back is to retain the development you've already achieved. For the shoulders, the incline pressing hits the front head of the deltoid and the rows involve the rear head. What we've emphasized with the lateral raises and wide grip upright rows are the lateral heads.

I figured we could also take this time and pump up the calves a bit, too, which is why I've put the compound sets in there. You've already got the 6 pack so with improved calves and lateral delts you'll have all the components of the 'look'.

Now, is it possible to put on an inch or more on each arm without gaining unwanted weight in just 6 weeks? I don't know. But with the targeted nutritional and training program, I'd bet money that we're going to see a 1/2" at least. Possibly more.

I'm also going to ask you to stay off the scale for the next 6 weeks and rely on the tape measure.
Tonight take a complete set of measurements everywhere: you've already done the arms and calves, but also do both thighs, waist, bust, upper chest, full expansion chest (breath held, lats flared), around shoulders, neck and put the results in a safe place where you won't lose them (and will still be able to find). Then take them out again at the end of 6 weeks and see where you are. Along the way if you feel uneasy, check the waist and thigh measurements rather than get on the scale.

So here's the program in one place rather than throughout the commentary:

Monday

Incline BB Press 12-10-8-6-15
Machine Row 10/10 8/8 6/6 15/15
Lateral Raises 10-8-6-15
DB Preacher Curls 6 x 6 w/4 burns compounded with Wide Grip BB Curls 6 x 6 w/4 burns
Close Grip Bench Press 6 x 6 (EZ Curl Bar)
compounded with Tricep Pressdown 6 x 10 w/4 burns using short angled handle

Tuesday & Friday

Leg Press 15-12-10-8
Thigh Curl 4 x 10-12
Leg Extension 2 x 10-12
Standing Calf Raise 3 x 15 compounded with
Seated Calf Raise 3 x 15
Heavy Wrist Curls 3 x 20 compounded with
Light Wrist Curls 3 x 10-15
Reverse Grip Preacher Curls 3 x 6-8 compounded with Reverse Wrist Curls 3 x 10-12

Thursday

Incline DB Press 12-10-8-6-15
Low Cable Rows 10-8-6
Stiff Leg Dead Lifts 3 x 12-15
Wide Grip Upright Rows 10-8-6-15
Seated Incline DB Curls 6 x 6-8 supersetted with
Rope Tricep Pressdowns 6 x 10
Bent Over BB Curls 3 x 10 supersetted with
1 Arm DB Tricep Extensions 3 x 10

If anything is unclear, ask away. I think I've caught most of my typos. I'll be looking forward to reading your report after the first workout. Here's my cell phone in case anything wild comes up or you just want to talk it thru. Lots of times it's hard to write all this stuff down.

The Underlying Philosophy

The philosophy that we're using for compounding biceps, triceps, and calves is to first do an exercise that uses as much weight as possible with decent form. Then we immediately jump to an exercise that uses less weight but perfect form.

Using the heavier weights without the strictest form brings all the little stabilizer muscles and fibers into play that don't get attacked with super strict form. This will generate greater size.

A Concern

Bill, there are two exercises I worry about and those are chins or pulldowns and dips. I want to maintain my ability on these. I see how chins could be worked in as first exercise on Tues or Friday but the dips are a chest/triceps exercise. What do you think? I will trust your judgment and do what you say. Karen

Ok, Karen, let's put dips n there on Mondays as a warm-up exercise. Stay fairly upright and do a couple of sets with 1/2 the reps you'd use if it was a regular exercise. For example, if you did sets of 10 before do two or three sets of five. This will retain the 'muscle memory', serve as a warm-up, and not wear you out. Then give it a few minutes before you start the incline presses.

For the pull-ups, is it logistically feasible to go back and forth between the pullup bar and the machine you use for rows? If yes, then do a set of pull-ups immediately followed by the narrow grip rows. Bill

Some Commentary & Workout Feedback

Karen: I’m very self-motivated but also willing to receive needed instruction and this is something new for me and also something that will make a difference in the long run.

Bill: It's all a learning experience. The different things you pick up now will be useful for when you 'pay it forward' and help out others.

======

Karen: alternate seated db curls #25 (5-1) (6) (#25-4 #20-2) #25(6) #20 (8) (#25-5 #20-3)

Bill: This is a tough exercise. I'm impressed with the weight you are using.

======

Karen: bent over bb curls #30 (10) (10) 10) I like this. I’m steadier keeping my position today and can feel it working my biceps.

Bill: Yeah, this exercise is one that has gotten lost over time but is very effective. I personally tend to favor exercises that don't need special benches or pulley setups or other equipment to perform. It might be great at one's regular gym, but if you workout somewhere different it can get pretty frustrating if the new place doesn't have what you're used to using.

======

Karen: waiting on preacher curl so I did 25 roll ups 25 crunches

Bill: The gym I go to has 6 preacher benches and I *still* had to wait for one tonight! But I wasn't as ambitious as you; I chatted with a buddy while waiting. :)

======

Karen: My forearms did get a good pump but they don’t hurt like they did at first thank goodness. I still have some fuel in the tank and feel good.

Bill: Keep pushing the weight on the reverse preachers and the heavy wrist curls. You can cheat a little on these. The lighter exercises are done super strict.

======

Karen: Hi Bill, well I’m just having a blast. I’m very impressed that I’m not getting middle of the week fatigue and last Thursday I was well rested. I’m hoping this Thursday is like that. So, do I have it right? Let me know if something needs adjusted or I need more aminos or whatever. I appear to be getting leaner so I weighed and my weight is holding steady Im not ever going hungry so I think this is good. Let me know what you’re thinking.

Bill: Karen, I'm glad you felt good coming out of the day's work. I try to design programs so that they're tiring but not so that they trash someone completely. That totally whipped feeling is ok occasionally, but if it happens too often what is really happening is that the Central Nervous System (CNS) is taking a beating. And if *that* happens too often, progress comes to a screeching halt and the trainee starts regressing. I want my trainees to be 'chomping at the bit' to get back to the gym instead of thinking 'crap, I've got to go back to the gym again.'

A Typical Day’s Diet Plan

Diet update:

8:40
2 aminos right after walk or cardio

9:00
1 multi vitamin; 2 eggs 2 whites; 1/2 c cottage cheese; 1/4 cup oats; 1c 1% milk; 2 oz banana

12:30
1/2 can tuna; 2 1/2 oz chicken breast; 1c skim milk; 1 Tb.peanut butter; 1Tb. Jelly; 1 slc whole wheat toast; 1c skim milk
3 oz apple

3:00
2 aminos , 1 L-carnitine

3:30 (post workout)
3 oz apple; 1/2 can tuna

7:00
3 aminos; 1 multi vitamin; 1c OJ calcium fortified; 3 oz baby carrots; 1/2 can tuna; 1/2 c cottage cheese

8:30
bodybuilder`s Chicken, potato and asparagus stew; 6 oz broiled chicken breasts(prepared with 1 Tb. Balsamic viniagrette)Turn broil and brush with the dressing; 3 oz potato wedges; 1/2 c asparagus

9:30
1 protein bar the kind with caramel and peanuts(not every day thing just as a treat)210 cals

bedtime
3 aminos

Totals: calories: 2107 protein: 218 (not including 10 aminos and one L-carnitine)
It would be 1897 cals and 203 protein without the "dessert".

I do eat around 2100 one or two days a week and range in the 1800-1900 other days.

My clothes are fitting just fine and I`m seeing muscles so things are good.

The Results

Tale of the Tape
Sept. 2nd

Bodyweight 122 lbs.
Forearms Right 9 ½” Left 9 3/8” Wow, I never imagined they would grow!
Biceps Right 12” Left 12”
Shoulders 38 ½”
Waist 24 ½”
Hips 35 ½”
Thighs Right 20 ½” Left 20 ½”
Calves Right 13 ½” Left 13 ½”

It looks like I got a half inch on everything except my biceps (1/4 inch) and my waist and hips stayed the same. But Paul says my biceps are visibly bigger and thicker than before. He was surprised there wasn’t more to show in comparison on the tape measure for the bicep. I’m excited about it because I can see mass I’ve gained over all.

Comments from Others

I’m getting more and more compliments. People never just volunteer to say things about a woman’s arms unless she has been pumping some serious iron. I was on the preacher curl the other day and a fellow walked by, "I see those arms!"

Yesterday AM my Mom said, "You’re arms are just right and they don’t need to be bigger than than that." Then later we were sitting at the table for lunch and Paul mentioned my arms looked bulkier and pinched my biceps.

At the gym a fellow said, "I see those arms growing!" and then later at dinner the waitress at the restaurant mentioned my arms were looking bigger and cut. Compliments all day.

Karen’s Last Words

I have been through 5 years of hard work and haven’t regretted a single day, hour or minute of it! I have discovered you have to literally force it....MAKE it do right. Karen

Click here to return to the IOL Group Messages