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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 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
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The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
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