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           Truly Huge Fitness Tips
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Go to Old School Arm Workouts

     Fitness Tips For 3/6/2013

Lou Ferrigno Arm Workout

The legend Lou Ferrigno is known all over the world and known for the
massive upper arms that helped him win Mr. Universe and later play The
Incredible Hulk on TV. Ferrigno has a very specific workout routine 
that he says works for him to develop those massive arms. We will 
discussing these workouts below.

There is certainly nothing complicated about the exercise selection 
that he uses but as Ferrigno says himself it all has to do with the 
sets and reps that you use. It should be added here that strict form 
and technique is vital if you want to avoid injuring yourself.

The two favorite arm movements that Ferrigno likes are Barbell Curls 
and Incline Dumbbell Curls but he uses that to start his bicep 
workout and ends with Standard Preacher Curls and Spider Curls. He 
uses something called 21's which is what is discussed briefly 

If you start with barbell curls you work first do 7 reps from the 
normal start position up until your arms are parallel with the floor
or halfway through the full range of motion. When those are done go 
immediately into curling the weight 7 more times but this time 
starting halfway through the motion to the top of the motion (arms 
perpendicular to floor). 

The last 7 repetitions of the entire set are killer as you must go
through the complete range of motion or a full reps. This technique 
burns but it works. It can also be done with other movements like 
dumbbell curls etc. But you need to always be conscious of adding 
muscle confusion.

Muscle confusion is achieved by constantly switching something up 
in your workout. No two workouts should be the same and can be done 
by simply switching the order of the exercises, rep ranges, or 
implementing special techniques like the 21's mentioned above.

You probably know that triceps are 70% of the size of your arm and 
the other 30% belongs to your biceps. This means that if you want 
big arms like Ferrigno then you need to hammer your triceps. Strange
as it may sound Ferrigno starts his triceps workout with pushdowns 
and does not end his workout with pushdowns.

He then moves on to lying triceps extensions. As mentioned above 
Ferrigno concentrates on muscle confusion and is constantly changing
his sets and reps that he does. There are countless variations that 
you can add to these exercises so you need to slowly discover what 
works best for you.

The last Triceps movement that Ferrigno does is standing French 
press. Ferrigno's fundamental exercise philosophy places an emphasis 
on the quality of training rather than its frequency. Working each 
body part two days each week performing three exercises per body 
part, Ferrigno advocates performing a maximum of 12 sets per muscle 

After warming up, Ferrigno performs four sets of each exercise with 
eight to 10 reps per set. Ferrigno also notes that he does not work 
a body part more than once in a 72-hour period. If you want to get 
huge arms then training like Mr. Ferrigno this very well be the 

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Lou Ferrigno Arm Workout

Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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