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..."A BODY-BUILDER with big arms is always the envy of his less fortunate associates.

Many body-builders think it is hard to develop big arms, but frankly, I feel that most of you could easily add an inch or two to your present arm size if only you would train correctly. What do I mean by training correctly ? I mean if you trained on the following course.

Start your work-out off with 3 sets of 10 prone hyper-extensions. This tones up your lumbar muscles and benefits your nervous system. I have done reps, with 300 lb. on this movement. When you have completed the prone hypers, perform 5 sets of 5 reps, full squat.

Whilst the bar is still loaded for squats and resting on the squat stands take the bar once again off the stands and perform heel raises 6 sets 30 reps. This is a wonderful calf exercise and Bruce Randall uses up to 800 lb. for sets and reps. The fourth exercise is the bench press performed with your standing press width grip for 5 sets 5 reps.

Exercise five is bent over rowing which is wonderful for building broad backs. Perform 4 sets, 8 reps, on this exercise

Exercise six is the press behind neck which I do by taking the bar out of the squat stands.

Perform 4 sets of 8 reps.

Now we come to the BIG ARM building exercises.

Exercise seven is the triceps curl from the bench and should be performed 4 sets of 10 repetitions. Chuck Ahrens has done reps, with over 300 lb. on this movement and says it is what helped to develop his arms to over 20 ins. Start with the bar resting on the bench-gripping the bar each side of the bench.

Exercise eight is the narrow grip, and by this I mean less than shoulder width, barbell curl, which is the particular favourite of Leo Robert. Perform this exercise, 4 sets of 8 repetitions.

Exercise nine:parallel bar dips -the favourite of Marvin Eder who has used over 300 Ib. attached to his body on this movement. Perform 4 sets, 8 repetitions.

Exercise ten, incline dumb-bell curls Greatly used by Steve Reeves and John Grimek. Start with the dumb-bells hanging at arms length palms facing each other and as you curl turn the palms forward until they are both facing the body at shoulder level. Keep the head on the bench throughout and perform 4 sets of 10 repetitions.

Exercise eleven is the triceps extension on the lat machine which is another favourite of Steve Reeves. Grip the bar about 8 ins. apart and pull it down until it is in line with the shoulder. Keep the body and upper arms still and push the bar downwards until it is resting across the thighs- lower to shoulder level and repeat 10 repetitions.

Exercise twelve is a particular favourite of mine and I call it the lying dumb-bells curl. Stand the legs of your training bench on top of two boxes to give it greater height from the ground. Now lie along the bench and allow the dumb-bell to hang at arms length facing each other. Curl the dumb-bells upwards to shoulder level turning the palms towards your feet as you do so. Perform 4 sets of 10 repetitions.

 

The first six exercises are slanted towards increases in power and body-weight because these are necessary to achieve increased arm size. To help you to achieve these increases you should also ensure that you get adequate sleep and rest. Increase your food intake and make full use of the protein, tonic, wheat germ and provimin because these will give your body the extra nourishment, increased energy and recuperative powers you need if you are to obtain the maximum benefits from your training ? they really do benefit you and if you are not already taking them you should start doing so before you commence training on this course.

 

Train only three times a week on the course and use good style when exercising so that your muscles get a good full range work-out. Weider will tell you that I use cheating principles but the fellows who train with me will vouch for the good style I perform exercises in. Weider contradicts himself too much in his magazines. I once saw Le Roy Colbert's arm size given as three different measurements on one page of his magazine.

 

The Reg Park Journal and those who write for it all practice what they preach and that's why I know this course will add inches to your arms." 

Reg Park doing various arms exercises

 

 

Source:

 

article called "BIG ARM BUILDING EXERCISES" by Reg Park. It's taken from the November 1958 issue of The Reg Park Journal