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Aleksandr Karelin was the best and most feared Olympic wrestler ever. He was feared because of his power which enabled him to lift his opponents off the ground and suplex them to the mat much to their horror. He was heavily drug tested and never failed a single test. He was very dedicated in his training and it showed. This was written on his website sometime in 2006:

About my trainings

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Denny and Robby Triceps and Forearms

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Sources:

Muscle Builder Training Partner Series Part 2 with Deny gable and Robby Robinson

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Below is a qoute from Robby Robinson’s book The Black Prince, he describes the workout routines he and the other champions used at Gold’s Gym back in the golden era of 1970's:

 

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Cover of Booklet

 

When asked to “make a muscle” the average person invariably flexes his biceps. Bodybuilders are no different . . . big arms fascinate them more than any other body part.

I’m no different myself . . . I’ve admired big arms as long as I can remember, and have worked long and hard to get a pair. I’ve been amply rewarded for my labors in this direction, but not until I had spent many, many years experimenting with the various exercises and training principles covered in the course booklet.

Furthermore, the time I spent working for big arms was much longer than it need be for you. How often during my earlier training years I had wished for a book such as this, describing exactly the exercises and training methods! But I had to learn a lot of what I now know by trial and error, by luck, hope, and mistakes.

So, the purpose of this book is to spare you some false turns and blind alleys on the road to magnificent arms. With my own errors in mind, this booklet is written for you, so you can avoid them. Follow the course as laid out . . . the prescribed exercises, sets, repetitions, exercise style. Put real determination in your workouts, make this a turning point in your big arm training . . . you won’t regret it!

Best of luck.

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Denny and Robby train back

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Sources:

Muscle Builder Training Partner Series Part 4 with Deny Gable and Robby Robinson

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Leroy Colbert was the first bodybuilder to build 21 inch biceps 100% drug free. Below are the youtube videos where he goes into detail on how to build large muscular arms.

 

Leory would have 6 favorite bicep workouts and of those 6 he chooses 2 for his workouts. Leroy would train 3 times a week fullbody. Leroy would do 8 to 10 sets of 6 to 10 reps.

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What has happened to the sport of bodybuilding? I recently started working out again after about a 10 year break and I've made an effort to catch up on the bodybuilding scene. What I'm seeing from this new era of bodybuilding is discouraging. It seems like to achieve those physiques large amounts of combined drugs are needed. I was almost turned off from continuing my training. Luckily I still had the movie Pumping Iron lying around. Well needless to say it motivated the hell out of me.

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Miesha Tate is one of the best female MMA fighters and is currently coaching this seasons UFC: The Ultimate Fighter 18 against rival coach Ronda Rousey. Her MMA training keeps her body toned year round. Below are five exercises she uses for burning fat:

Miesha Tate doing curls

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A young girl killed herself after poor choices and bullying made her feel like life just wasn't worth living anymore. Her name was Amanda Todd and she was only 15 years old. Bodybuilding or strength training would not have helped her situation. Courage is what would've helped not from her but those around her who didn't stand up a defend her. This happens all to often, someone is getting picked on and crowd gathers around and watches. Just watches. Now if you're lifting weight and you're a strong man or woman then what the hell are you scared of?

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"The following diet is based on the frequent-small-meal principle and supplies just over 5,000 calories and 300 grams of protein.

Breakfast: 7:30 A.M.

3 Eggs; 1/4 to 1/2 beef patty; 2 pieces of buttered toast; 2 glasses of milk

Midmorning Snack: 10:00 A.M.

Half sandwich, meat; 1 hard boiled egg; 1 glass of milk

Lunch: 12:30P.M.

1 meat sandwich; 1 cheese sandwich; 2 glasses of milk; fruit

Midafternoon Snack: 3:00P.M.

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EXERCISE NO. 1 – TRICEPS PUSH DOWN ON LAT MACHINE

He recommended 4 sets of 10 reps, and emphasized  keeping good technique – arms’ to the sides of the body keeping the elbows in a “fixed” position, and performing complete extension on each repetition.

EXERCISE NO. 2 – SEATED DUMBBELL CURLS

Again he recommended 4 sets of 8-10 reps, and using good form.  Keep the back straight, and perform full curl movements. Keep the curls strict and do not swing the weights.

 

Exercises 1 and 2

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Reg Park was a natural bodybuilder whose workouts led to herculean gains and more rugged looks than the workouts of Steve Reeves. When Arnold Schwarzenegger started working out he religiously followed Reg Park's workouts. Well we all know what the results were. So enough bullshit let's get to the workout already.

How it's done: