mrdead’s BodyBlog

Those of us, that have been blessed/cursed with a long wingspan may be able to take heart, and enjoy better gains than before. I went back through some of my old magazines, and found an article specifically on this problem. You see, those that have exceptionally long arms have a bit more difficulty gaining quality size in regards to biceps (Wilt Camberlain, for example had long spindly arms, yet had the strength to palm a 16 pound bowling ball), yet can lift respectable poundages.

The program in that article is basically as follows:

Preacher curls 3 sets for 15 reps

High cable curls 3 sets for 15 reps

Free arm concentration curls 3 sets 15 reps

Incline dumbell curls 3 sets 15 reps (note: do them simultaneously, not alternating, for less chance to cheat)

Credit: Planet Muscle magazine

I tried this, last night, and can truthfully say I definitely felt more stimulus in the bicep, than I have with most of my bicep routines, aside from the insane volume routine, that I revisit often.

Sunday, I had the displeasure of having a 200 foot tree go down in my yard, and part-way onto my neighbor’s yard. So, I got the chainsaw out, and proceeded to cut said tree into 14 inch wide logs (Some were a good 2 foot thick). Then, I got to take these logs, carry them down 50 yards on a 70 degree downhill slope, and over another 30 yards to stack them. That’s a lot of trips with some heavy logs. It took six hours and at one point, I had even stopped sweating. Today, nearly every muscle and joint in my body aches. And, by the way, all of this was done solo, with no helpers. 

Did a tri/bi workout, last night. Tried upping the volume, and wound up going 10lbs over what I had been doing on most of the exercises.

90 degree preacher curls: 4 sets for 20,15,10,and 10 reps (Increase the weight each set)

High cable curls, for the above amount.

Tricep pressdown: 6 sets for 20, 15, 10, 10, 8, and 6 (Increase the weight each set)

Hammer curls with the rope cable extension: As above.

Rope pressdown: As above.

Preacher curls: 4 sets of 20, 15, 10, and 10.

Dumbell kickbacks: As above.

Incline dumbell curls: As above.

Barbell curls: Burnout set till failure.