IRON MAN E-Zine: Issue #379:
Arm Immensity With Ultimate Density
TRY THIS AT YOUR NEXT WORKOUT
Arm Immensity With Ultimate Density
Q: I’m on The Ultimate Power-Density Mass Workout [pages 25-28 of that e-program], and I look and feel much bigger already. Thank you! My problem is that on some of the last isolated exercises I lose touch with the muscle, like on concentration curls for biceps. Arms have always been a problem area for me. Should I do a second double-drop Density set for that exercise?
A: Interesting that you should mention concentration curls, as we’ve recently found that getting the best Density effect on the contracted-position exercise for many muscles, like biceps, requires a cable move.
What? Aren’t free weights best because they have more negative resistance due to zero weight-stack drag? Well, free weights are usually best for the big midrange exercises that trigger the max-force mass-building component—like presses and rows…
Free weights are also best for the fat-to-muscle negative-accentuated technique—one second up and six seconds down—which causes more muscle microtrauma that can lead to enhanced fat burning and muscle detail. It’s the slow negative that works the muscularity magic, so you don’t want weight-stack drag to make it lighter and the positive stroke harder. Free-weight exercises are best for getting the most from an NA set…
But for the final Density attack on a bodypart you’re striving for ultimate tension and occlusion, or blood-flow blockage. If you can get the muscle in a total stranglehold for consecutive back-to-back sets, an intense, immense pump will follow–and you’ll know you’ve triggered a major Density size effect.
So to specifically solve your problem at the end of your Power-Density Workout biceps routine, we suggest you do a superset, if possible (there’s an alternate solution coming up)…
Take a dumbbell over to the low-cable setup. Now, do a set of dumbbell concentration curls first; the weight should have you failing on about rep nine.
At exhaustion, put down the dumbbell and grab the low-cable handle and immediately do one-arm cable curls, with your arm moving across your body, as Jonathan is demonstrating below. At exhaustion, reduce the poundage and rep out one last time on cable curls.
So that’s three quick Density sets: Concentration curls followed by a cable-curl drop set for each arm. That should have your biceps looking bigger than ever with a throbbing skin-stretching pump. And if you’re lean, the vascularity should be streaky and freaky!
You can use the same protocol for triceps. Try one-arm kickbacks supersetted with one-arm pushdowns, a drop set on that second exercise, your Density cable move.
Incidentally, if you can’t do a superset because of crowded conditions at your gym, just do a double drop on the cable curls or one-arm pushdowns for triceps. That is, do a set, reduce the weight, immediately do another set, reduce the weight again and do a third set–three progressively lighter sets back to back.
You can also emphasize different heads of the biceps by altering your arm position. In the cable-curl photo above, Jonathan’s arm is “in,” like a concentration curl. That hits the outer head for peak…
If you angle your arm “out,” away from your body’s center line, you focus on the inner head for more biceps thickness. [For more on the in-for-out/out-for-in mass principle, see the X-traordinary Arms e-book.]
Finishing a bodypart with ultimate Density will create new muscular immensity guaranteed. Prepare to grow!
Till next time, train hard–and smart–for BIG results.
—Steve Holman and Jonathan Lawson
Latest e-book release:
•The Ultimate Power-Density Mass Workout includes the latest eye-opening data on the key muscle fibers that have the most potential for growth (it’s rewriting physiology textbooks) and the best mass-building rep tempo. See how one legendary Austrian bodybuilder used Power-Density to build dominant, dramatic muscle mass, his combo-to-grow methods included. You also get four complete, printable workouts–one that takes only about 30 minutes per session–plus X Reps, POF and more. More details.
•Eric Broser’s Power/Rep Range/Shock Workout gives you everything you need to apply his max-mass system for incredible new gains–including all 12 printable workouts and a big Q&A section. More details.
•The Ultimate 10×10 Mass Workout contains a four-days-per-week, one-ultimate-exercise-per-bodypart program and also a heavy/light version, with heavy POF alternated with a one-exercise 10×10 routine. More details.
•The Ultimate Fat-to-Muscle Workout is based on the latest metabolic research so you can get bigger and leaner fast without long, mind-numbing cardio–you’ll burn fat and build muscle 24/7 with customized mass-building weight workouts. More details.
Click on the e-books for more information:
Newbies: If you’re a beginning bodybuilder, coming back from a layoff or a trainer who trains beginners, our new e-book, Quick-Start Muscle-Building Guide, is for you.
For any questions or comments regarding the IRON MAN Magazine Online Newsletter, please email firstname.lastname@example.org. To unsubscribe, please see the instructions at the bottom of this email.
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.
This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.
Help us build the IRON MAN Research Team — Tell a friend! If you know someone who would benefit from Supplement Updates, Diet Tips and Freebies, forward them this e-zine or tell them to visit us at
http://www.ironmanmagazine.com and click on FREE Training Newsletter.
*We DO NOT sell any subscriber e-mail addresses.
*If someone has signed you up for this free newsletter without your permission, or you have changed your mind and don’t want to receive it after all, you can click on the link at the bottom of this e-mail to unsubscribe.
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
All Content (c) Copyright 2009 IRON MAN Magazine
All Rights Reserved