Pyramid Training with Arms Specialization
"Hey James, I recently tried your bulking for ectomorph program and managed to put size on everywhere except for my arms which failed to grow. Do you suggest I include more direct arm work or cut back on the amount I’m doing already: 4 sets biceps + 4 sets triceps, 3x a week?”
Thanks,
Dan
My Answer: You can still do the pyramid program, but for the arms, substitute the Direct Assault arm specialization program. Done properly this will give you some big guns. Your workouts for the week will look like this:
Monday:
A) Squats- 4 sets of 10, 8, 6, 15 reps; 3 minutes rest.
*The next 2 exercises are an “antagonistic superset.” Perform a bench press, then rest 90 seconds. Perform pulldowns, then rest 90 seconds before going back to bench presses. Repeat for desired repetitions.
B1) Bench press- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest.
B2) Pulldowns- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest.
C)Laterals- 4 sets of 10, 8, 6, 15 reps; 2 minutes rest.
D1) Preacher Curls (6 sets) 6 reps, 90 seconds rest
You can use any variation of the preacher curl. Variations include the straight barbell preacher curl, one arm dumbbell preacher curls or reverse grip EZ-bar preacher curls
D2) Lying flat bench triceps extensions with an EZ curl bar (6 sets) 6 reps, 90 seconds rest
Wednesday:
A) Squats- 4 sets of 10, 8, 6, 15 reps; 3 minutes rest.
*The next 2 exercises are an “antagonistic superset.” Perform a bench press, then rest 90 seconds. Perform pulldowns, then rest 90 seconds before going back to bench presses. Repeat for desired repetitions.
B1) Bench press- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest.
B2) Pulldowns- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest.
C)Laterals- 4 sets of 10, 8, 6, 15 reps; 2 minutes rest.
D1) Lying to seated dumbbell curls (3 sets) 13-15 reps, no rest
-Perform 6-8 reps of lying flat bench dumbbell curls, then sit up and perform alternating seated dumbbell curls
D2) Feet Elevated Pushups (3 sets) 13-15 reps, 60 seconds rest
Friday:
A) Squats- 4 sets of 10, 8, 6, 15 reps; 3 minutes rest.
*The next 2 exercises are an “antagonistic superset.” Perform a bench press, then rest 90 seconds. Perform pulldowns, then rest 90 seconds before going back to bench presses. Repeat for desired repetitions.
B1) Bench press- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest.
B2) Pulldowns- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest.
C)Laterals- 4 sets of 10, 8, 6, 15 reps; 2 minutes rest.
Saturday:
A) Hammer curls (10 sets) 4 reps, 60 seconds rest
B) Seated overhead half press in power rack (10 sets) 4 reps, 60 seconds rest
“Hi, I have a few questions to ask you: I was trying to figure out what to do to become a cop. I am also trying to figure out what kinda workout I need, so I can get in to good shape.”
-Freddie Ricci
My Answer: I have no idea what your background is physically or lifestyle-wise. Obviously, you should have your life in order before you apply as a peace officer. No outstanding debts, no criminal history, no character flaws.
Now with regards to workouts, I have no idea what to tell you, because you haven’t provided me with your physical background. Everybody starts from a different baseline, so prescibing a universal workout for cops is not something that I do. Nevertheless, check out my article on Strength Training for Cops and my blog posts on the topic. These will give you some direction where you can start asking more specific questions on how to be a cop.
