To Top

Bi’s Twice the Size

The experience taught him a valuable lesson about how often the relationship between the weight you use and the results you get isn’t what you would assume it to be; that is, more is not better

Hidetada YamagishiIf you’ve been paying attention to the IRON MAN Pro over the past few years, you know about the rapidly improving Hidetada Yamagishi from Japan. At his first two outings at the event, in Southern California, Hide didn’t even place. He did, however, earn his second trip to the Mr. Olympia contest by taking fourth at the ’09 edition of the show.

Hide is the only bodybuilder from Japan, a nation of 128 million people, ever to qualify for pro bodybuilding’s ultimate championship. His densely packed physique has been compared favorably to those of other bodybuilders of short stature, like Lee Priest. Part of what brings Lee, the ’06 IRON MAN Pro winner, to my mind is Hide’s outstanding biceps development. 

I can’t lie—arms were never a stubborn body-part for this 5’5” guy with 22-inch guns. Yet he did experience a frustrating period of about two years in his amateur days when his biceps refused to grow. Like most bodybuilders, he assumed the answer to the problem was to simply train his biceps heavier. 

Eventually, Hide was throwing up 225-pound cheat curls, which at the time was a good 25 pounds more than he weighed. “It looked more like a snatch you’d see in Olympic weightlifting than a curl,” he admits. 

As months went by and his biceps refused to budge the tape measure, he opted for another tactic. Using less weight, he tightened up his form and shifted his focus to trying to feel the biceps contracting as completely as possible on each rep. To his surprise and great relief, his biceps started beefing up once more. 

The experience taught him a valuable lesson about how often the relationship between the weight you use and the results you get isn’t what you would assume it to be; that is, more is not better. “Going too heavy and not squeezing the muscle is what keeps so many guys from ever having bigger arms,” says Hide. 

These days he uses half the weight, and his arms appear to be twice the size. “Any heavier than 135 and I feel it all in my tendons,” he says. If you haven’t seen any growth in your biceps for a very long time, you have nothing to lose. Why not try lightening up on the weight and tightening up your form? See what happens.

Editor’s note: Ron Harris is the author of Real Bodybuilding, available at

You must be logged in to post a comment Login

Leave a Reply

More in Arms

  • Massive Gains From Head To Toe

    A total body overload plan for virtually guaranteed hypertrophy. By Sarah L. Chadwell, NASM-CPT   Broscience states that lifting heavy junk...

    Sharon OrtigasOctober 13, 2017
  • Pre-Exhaust Training

    Improve your form, keep your body balanced and continue progressing. By Heather Neff, CPT   Have you tried pre-exhaust training? Though...

    Sharon OrtigasOctober 5, 2017
  • Better Off Deadlifting

    The deadlift has stood the test of time because it works all of your muscles. By Sarah Chadwell, NASM CPT  ...

    Sharon OrtigasOctober 2, 2017
  • 6 Weeks To Be Your Best!

    A raw, full-body six-week workout that will get your body rock solid. By Sarah L. Chadwell, NASM-CPT   Want to get...

    Sharon OrtigasSeptember 29, 2017
  • The Ultimate Arms Workout

    Four to eight weeks of this workout will result in arms growth and tight T-shirts. By Michael Schletter, CSCS*D, NSCA-CPT*D  ...

    Sharon OrtigasSeptember 28, 2017
  • Alternating Dumbbell Chest Press

    Six vital tips to ensure that you're getting the most out of this gym staple. By Patrick Thompson, CPT   From...

    Sharon OrtigasSeptember 22, 2017
  • Rise To A New Level With Laterals

    Lateral raises will push your delts and upper body to new heights. By Sarah Chadwell, NASM CPT   Every man wants...

    Sharon OrtigasSeptember 15, 2017
  • Grow With The Flow

    Try these night-time high-rep sets to induce rapid muscle growth. By Tony Estrada   Let’s face it: If this article supported...

    Sharon OrtigasAugust 28, 2017
  • Push It

    The classic chest-and-tri’s combination gets a modern makeover. By Mike Carlson   At the 2017 Mr. Olympia weekend, host Bob Cicherillo...

    Sharon OrtigasAugust 22, 2017