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     Fitness Tips For 1/25/2006 

Arm Mass Workout
By Alan Palmieri

A product of Bodybuilding's Golden Era, the 60's, I can reflect back on 
mistakes made in nutrition as well as training.  In those days we trained 
each body part three times per week and it was not uncommon for our
workouts to last three hours or so.  Somewhere along the line I broke 
away from what was then considered the "norm" and started to listen 
to my body and train more instinctively.  I am not genetically gifted 
and I recognized early on that although I loved bodybuilding, I would
never stand on a dais and accept a trophy for winning a major title.  
For me that was okay, it was the training I loved anyway.  My goal was 
self improvement, not a major title.

Then, before the 60's, today and into the future, bodybuilders will focus 
on arm development first and foremost.  It's only natural.  The more 
advanced one becomes the more they recognize and understand total 
body development and proportions.  As with anything in life it's the 
natural progression of maturity.  Still arms remain the envy of all who 
train.  For centuries there has been a non-existent veil that surrounds 
ones quest for massive arms.  There has to be a secret!  There has to 
be some trick!  There has to be something that is not spoken outside 
the inner circle of champion bodybuilders that sport 21" arms!  There 
just has to be!  Why?  Well, because you have followed every routine 
in every magazine exactly as outlined.  You never miss a workout and 
you train with complete and total dedication yet you still have not been 
able to achieve those massive arms you so desperately seek right?  
You bet I'm right.  Look, I've been at this for more years than the age 
of most readers.  During this time I have learned many great and 
valuable lessons as well as making more than my fair share of 

Today, the world is global.  We operate in a hi-tech world and that 
includes bodybuilding.  Nothing wrong with that, in fact, it's great.  As 
with all new and exciting breakthroughs, you can check back into 
history and find that there is nothing really new at all.  Ideas, methods, 
training, all evolve from what was.  They simply take on a new face 
and name but are not really new and unique.  Concepts talked about by 
some in the 60's were disregarded as useless.  Today some of these 
very same concepts have become mainstream and are considered new, 
unique, and recent scientific breakthroughs!  A few, very few are but 
most are not.  Admittedly I am a dinosaur from the past living in a 
strange world.  I personally find this comforting as I can say my piece 
with complete confidence because I have been there and done that.  
For almost forty years I have experimented, tested, changed, 
incorporated and developed training methods using the almost 
forgotten method of trial by error.  This experience has provided a rich 
resource upon which to draw for helping others make the right moves 
with their training.

If it's massive arms you seek you must begin with the truth.  Listen to 
it, learn it, and most important of all accept it.  The truth can often hurt 
but without it you live in an unrealistic world.  Massive arms require
living in a real world and seeking the truth.  Well, here's the truth.  

1. Genetics play perhaps the most important part of not only how large 
your arms can be but also their shape.  Now if you are not a genetically 
gifted bodybuilder do not take this statement as a cause for you to 
have a yard sale and sell your weights.  True, you may not be able to 
develop a 21" arm but this will not prevent you from sporting an 18" or 
even 19" well shaped and defined arm and what's wrong with that?  A 
well shaped defined 18" arm is much more impressive than a flat 
chunk of flesh that measures 21" anyway.  It takes a lot of time and 
experience before one can say for certain any lack of arm 
development is due to genetics.  Don't be quick in jumping to this 
assessment it's the lazy way out.

2. Most bodybuilders, advanced included, over train their arms.  
Advanced bodybuilders however have experience on their side and 
it won't take them long before they realize they are in an over 
training state and take corrective action.  The arms are some of the 
smaller muscle groups of the body and are easy to over train, 
especially since they are involved and worked when training 
almost all other body parts. The key is in taxing them to their limit 
and then stop.  Do not continue as it results in a loss of muscle.

3. Following a routine used by someone with those 21" arms will 
most likely do you very little if any good at all.  Remember genetics?  
Well, if someone sports 21" arms you can bet they have some good 
genetics and chances are that you don't so following their routine 
will only hinder your progress.  

4. You must allow plenty of rest time between arm workouts to allow 
your muscles to recover.  Exercise does basically two things; pumps 
blood into the region being worked and tears down muscle tissue.  It 
is the protein and nutrients your muscles receive during the 
recuperative stages that are responsible for adding mass.  
Recuperation takes place during resting stages.  Don't make the 
mistake of taking this for granted.

5. Non gifted bodybuilders most often obtain the best results in training 
their arms only one day a week.  Biceps and triceps should be trained 
together on days when no other body part is being worked.  Leave one 
day between back and chest work before training arms.  Always work 
biceps before triceps for a host of reasons not the least being it will 
help increase blood flow into the elbow region which will come under 
heavy fire during any movements for triceps.

6. There are no secrets to arm development.  It takes a lot of hard work 
and dedication.  It takes a lot of time and effort.  If you are impatient and 
attempt to rush the process you are sure to fail. Arms tend to be the
last muscle group to show improvement and regardless of the 
improvement made, it never seems enough to satisfy the trainee.  

There, you have six truths about gaining more arm mass for the natural 
bodybuilder that is not genetically gifted.  Simple but important, it's 
not rocket science.  It is dedication, concentration, determination 
combined with a solid diet, supplements, and a routine designed for 
your specific body type.

No longer would I train arms three days per week or any other body 
part for that matter, the exception being abs and calves and I don't 
advocate training calves more than twice per week.  A change from the 
60's as far as frequency goes but the exercises are still solid and 
useful.  In fact some of the best arm movements from that era are no 
longer being used. Ones such as the lying dumbbell curls, back to 
he wall curls, seated barbell curls, reverse grip triceps press, and 
decline dumbbell extensions just to name a few.  Oh well, that's 
another story for another time.

Note: Alan Palmieri is the author of some great new bodybuilding
courses that give honest infomation for natural bodybuilders, for
full info go to: http://www.trulyhuge.com/thstore.htm

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Neither trulyhuge.com 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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