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Small Bones, Big Arms: New Size on Your Bi’s and Tri’s

Q: I’ve been training like a madman for six months, but my arms haven’t budged. I’m getting stronger, and I do see my biceps vein more, but my arms are still skinny. A guy at the gym told me it’s because I have small bones. My wrists are under 7 inches around, and he said I can’t expect much size with small wrists. Is that true?

IRON MAN E-Zine: Issue #745:
Small Bones, Big Arms: New Size on Your Bi’s and Tri’s


Small Bones, Big Arms: New Size on Your Bi’s and Tri’s

Q: I’ve been training like a madman for six months, but my arms haven’t budged. I’m getting stronger, and I do see my biceps vein more, but my arms are still skinny. A guy at the gym told me it’s because I have small bones. My wrists are under 7 inches around, and he said I can’t expect much size with small wrists. Is that true?

A: Um, in a word, NO. It’s not true. The size of your wrist has nothing to do with where your biceps and triceps attach, how much muscle-fiber density your muscles have or your ability to pack on muscle mass.

Need proof? Here’s a photo of Jonathan’s arm. His wrists measure just under 7 inches (like yours), but his arms measure over 19 inches.

What did you do to get all that sleeve-stretching muscle? Well, a lot has to do with his parents–good genetics.

As for his training, most of the past 20 years has been centered around Positions-of-Flexion mass training and its variations. We’ve always trained the midrange, stretch and contracted positions for bi’s and tri’s at almost every arm workout…

There have been exceptions, of course. Like when Jonathan did the Phase 1 Size Surge program–5 weeks of heavier basic training, hitting arms only once a week (however, the Phase 2 SS routine was all 3-way POF for every muscle.)

Throughout the years we’ve also done supersets, drop sets, rest/pause and other set-extending techniques, which are important for sarcoplasmic size. Remember, the sarcoplasm is the energy fluid in muscle tissue that expands with longer time under tension–40 seconds being the low end of optimal hypertrophic tension….

Which is why lately we’ve been experimenting with TORQ and Super TORQ. That’s either 30-20-15 reps or 50-40-30-20-10, the latter being how Mr. America Doug Brignole trains (his interview about his method as well as his complete workout, is in the updated Power-Density Mass Workout 2.0 e-book).

Those higher-rep shock methods have given our arms even more mass with a denser look–and new vascularity. And not reaching up into the hypertrophic tension time may be why your arms are getting stronger but not bigger (most slow-to-grow trainees’ sets last around 20 seconds, the TUT for strength NOT size).

As for you, six months is the right time to branch out and turn those twigs to big with multi-angular POF. There are complete routines in our X-traordinary Arms e-book, as well as a lot of arm-building tips.

If you want to construct your own POF routines, here are some exercises for each position…

Midrange: DB curls, preacher curls, undergrip pulldowns
Stretch: Incline curls
Contracted: Concentration curls, spider curls

Midrange: Decline extensions, close-grip bench presses
Stretch: Overhead extensions, cable pushouts
Contracted: Pushdowns, kickbacks

There are high-intensity programs in X Arms, but you can take those programs and use TORQ, 4X or other mass-centric methods. You can also shuffle the order of the POF exercises, but for now stick with midrange, stretch and end with contraction. It’s how Jonathan built most of his sleeve-stretching action…

Note: For proven arm-building routines, Positions-of-Flexion programs, details on which exercises are best for peak, width and sweep as well as loads of tips to grow your guns, add the X-traordinary Arms e-book to your mass-building library. It’s ONLY $10 for a limited time HERE <==

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson

Newly Updated E-book: The Ultimate POWER-DENSITY Mass Workout 2.0 with SUPER TORQ training–ONLY $12…
The Updated Power-Density Mass Workout 2.0 is only $12 (regular price is $24). We’ve revised this classic e-book with new chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. This is our most exciting e-book yet. For more on the updated Power-Density Workout 2.0 with Super TORQ (ONLY $12 for a LIMITED TIME), Go HERE <==


LIMITED-TIME $14.99 to $19.99 BEST-SELLERS: We’re offering each of these at their lowest price ever to get you big and ripped by spring. Click on the title you’re interested in for more info…

1) The 4X Mass Workout–fast, simplified supersaturation training for X-treme size

2) The X-traordinary X-Rep Workout–the latest update to our original X e-book

3) The X-centric Mass Workout–the negative-accentuated training manual

4) The Ultimate Fat-to-Muscle Workout–total body transformation training

5) X-traordinary Muscle-Building Workouts–10 complete mass programs

6) X-traordinary Arms–includes the 3D HIT workout system with big-arms routines

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

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.

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All Content (c) Copyright 2013 IRON MAN Magazine
All Rights Reserved

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