Also see

Bigger Arms in a Short Time



So how are we going to get you started?
First of all, when following any kind of specialization program,
you’ll need to cut back on the volume and frequency of training for the
rest of your body. You want to simply maintain the rest of your
physique while specializing on arms. We’ll be stressing your recovery
abilities by more frequent training for the arms, along with increased
volume and intensity so we need to keep that delicate balance in your recovery ability.



Monday & Friday
Squats 3 sets 8 to 12 reps
Bench press 3 sets 6 to 10 reps
Chins 3 sets 8 to 12 reps
Seated dumbbell press 2 sets 8 to 12 reps
Standing calf raises 2 sets 12 to 20 reps

Monday Arm Specialization
Standing Dumbbell Curls (supersetted
with…) 5 sets 12 to 15 reps
Seated Dumbbell Tricep Extension 5 sets 12 to 15 reps

Wednesday Arm Specialization
Standing Barbell Curls 5 sets 5 to 8 reps
Lying EZ bar Tricep Extension 5 sets 6 to 8 reps

Friday Arm Specialization
Scott Dumbbell or Barbell Curls 3 sets 8 to 12 reps
Overhead Pulley Tricep Extension 3 sets 8 to 12 reps

And here is the nutrition:

BREAKFAST
Meat 1/4 lb
3 eggs
2 slices wheat toast
Milk or protein drink
SNACK
Cottage cheese 1/4 lb
Fruit
Milk or protein drink
LUNCH
Tuna Sandwich (6 oz tuna)
Cottage cheese 1/4 lb
Salad
Milk or protein drink
SNACK
Cheese sandwich 2 oz cheese
Milk or protein drink
DINNER
Chicken 8 oz
Baked potato
Cooked vegetable
Salad
Milk or protein drink
SNACK
2 eggs hardboiled
Fruit
Milk or protein drink

Workout 31 days (a month) and you will see the big results!


Maximum Definition Secret

Here are a few types of exercises:










Diet and Strategies for Building Some Muscle

Though all carbohydrates break down
into glucose and are released into the bloodstream, the speed at which
the process occurs varies drastically with different carbohydrates. The
absorption rate is a critical factor in energy levels, fat reduction and
overall health. Foods have been assigned
a glycemic-index rating, a measure of
how fast their carbohydrates enter the
bloodstream to be used as energy or
stored as glycogen, a preserved form of
energy. High-glycemic foods are available
quickly for use as energy; while that
may seem optimal, in actuality they trigger
a hormonal reaction that has reverse
effects.
High-glycemic carbohydrates produce
a rush of glucose into the bloodstream,
elevating blood sugar levels dramatically.
The sudden rise stimulates a release
of the hormone insulin, which essentially
negates the high-energy effects of glucose.
The rapid release of insulin shuttles
the glucose out of the bloodstream, effectively
dropping energy levels to
lethargic lows.

Glycemic-Index Rankings of Foods


High
Instant rice (128)
Crispix cereal (124)
Baked potato (121)
Cornflakes cereal (119)
Rice Krispies cereal (117)
Pretzels (116)
Total cereal (109)
Doughnut (108)
Watermelon (103)
Bagel (103)
Cream of Wheat (100)
Grapenuts cereal (96)
Nutri-grain bar (94)
Macaroni and cheese (92)
Raisins (91)


Low
Grapefruit juice (69)
Green peas (68)
Grapes (66)
Linguine (65)
Macaroni (64)
Orange (63)
Peach (60)
All-Bran cereal (60)
Spaghetti, white (59)
Apple juice (58)
Apple (54)
Vermicelli (50)
Barley (49)
Fettucine (46)
Lentils (41)


Moderate
Ice cream (87)
Cheese pizza (86)
White rice (83)
Popcorn (79)
Oatmeal cookies (79)
Brown rice (79)
Spaghetti, durum (78)
Sweet corn (78)
Oat bran (78)
Sweet potato (77)
Banana (77)
Special K cereal (77)
Orange juice (74)
Cheese tortellini (71)
Chocolate (70)

You should eat small meals throughout the day to maximize your metabolic response and breakfast is the most important meal of the day, although the postworkout meal may be equally important.



How to Get as Lean as a Bodybuilder Model Using A New Twist on the Old Low Carbohydrate Diet

First you have to loose fat!!

Second if you want to do that you have eat good and of course you have to work hard!!

Many weight loss programs start you on the strictest version of their diet possible,
allowing you to gradually “loosen it up” as you get closer to your goal. I suspect the
reason for such crash “quick start” programs is because they don’t want you to get
discouraged with slow fat loss in the beginning. They want to encourage quick weight
loss right from the start so their program appears effective, regardless of what happens in
the long run. However, if permanent fat loss is your goal, then it makes no sense to
attempt going on the strictest, most advanced and most difficult nutrition regimen (such
as a low carbohydrate bodybuilding contest diet), until you already have a “clean” diet
and you understand all the nutrition fundamentals.

Low carbohydrate diets are still considered controversial, but almost all bodybuilders competitors use them. Some restrict carbohydrates quite severely, others more
moderately, but I don’t know a single successful bodybuilder who doesn’t use at least
some degree of carbohydrate restriction to get ripped for competition.

Sample moderate carbohydrate menu:
Meal 1 – 7:00 am: oatmeal, whey protein, grapefruit
Meal 2 – 9:30 am: whole wheat bread, egg white omelet with pepper, onion, tomato
Meal 3 – 12:30 pm: Brown Rice, chicken breast, broccoli
Meal 4 – 3:30 pm: Sweet potato, chicken breast, green beans1/2 tbsp flax oil
Meal 5 – 6:00 pm: Salmon, asparagus
Meal 6 – 8:30 pm: mixed green salad, olive oil & vinegar dressing, tuna fish
Notice how the carbohydrate tapering method has been used here: there are no
starchy carbohydrates in meals five or six (after 3:30 pm). The result is an almost
automatic reduction of carbohydrates to about 40% of total calories. Meals one through
four all contain a lean protein, and a starchy carbohydrate.
The low carbohydrate, very high protein diet for bodybuilding competition!

For very brief periods, bodybuilders often decrease their carbohydrates to only
about 25% of their total calories. This is considered a “low carbohydrate” diet and is
PHASE III in the BFFM program. This type of program would only be appropriate for an
extreme endomorph or a competitive physique athlete (That’s why it’s often called a
“competition diet.”)
The Competition Diet (Phase III)
Low carbohydrate, very high protein
25-30% carbohydrates
50% protein
20-25% fat.
For the average male, the phase III competition diet is about 150 to 200 grams of
carbohydrates per day. For the average female, the carbohydrate intake is about 90 to 130
grams. This is just enough carbohydrate to stay alert and fuel high intensity workouts. A
larger drop would be overkill.

The protein intake is often extremely high for large and highly active individuals -
as high as 300 to 375 grams per day for men and 180 to 220 grams for women.

Sample low carbohydrate menu:
Meal 1 – 7:00 am: oatmeal, 2 scoops whey protein
Meal 2 – 9:30 am: oatmeal, egg white omelet with pepper, onion, tomato
Meal 3 – 12:30 pm: small serving brown rice, top round steak, broccoli
Meal 4 – 3:30 pm: Chicken breast, green beans, 1 tbsp flax oil
Meal 5 – 6:00 pm: Salmon, asparagus
Meal 6 – 8:30 pm: mixed green salad, olive oil & vinegar dressing, tuna fish

Arnold Schwarzenegger Training Program









Days of Workout: Monday, Wednesday, Friday


Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.

Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Tues, Thurs, Sat

Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10

Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10

Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10

Cable lateral raises 5 x 10-12

Arnold: The best Bodybuilder of all time!

History of Mr. Olympia











Year - Winner - Venue
1965 -Larry Scott -New York City, New York, United States
1966-Larry Scott- New York City, New York, United States
1967 -Sergio Oliva -New York City, New York, United States
1968 -Sergio Oliva -New York City, New York, United States
1969 -Sergio Oliva- New York City, New York, United States
1970 -Arnold Schwarzenegger- New York City, New York, United States
1971 -Arnold Schwarzenegger -Paris, France
1972 -Arnold Schwarzenegger -Essen, North Rhine-Westphalia, Germany
1973 -Arnold Schwarzenegger- New York City, New York, United States
1974- Arnold Schwarzenegger- New York City, New York, United States
1975 -Arnold Schwarzenegger- Pretoria, Gauteng, South Africa
1976 -Franco Columbu Columbus-, Ohio, United States
1977 -Frank Zane Columbus,- Ohio, United States
1978 -Frank Zane Columbus,- Ohio, United States
1979 -Frank Zane Columbus, -Ohio, United States
1980 -Arnold Schwarzenegger Sydney,- New South Wales, Australia
1981 -Franco Columbu Columbus, -Ohio, United States
1982 -Chris Dickerson -London, England, United Kingdom
1983 -Samir Bannout -Munich, Bavaria, Germany
1984- Lee Haney -New York City, New York, United States
1985 -Lee Haney- Brussels, Belgium
1986 -Lee Haney -Columbus, Ohio, United States
1987 -Lee Haney -Gothenburg, Sweden
1988 -Lee Haney -Los Angeles, California, United States
1989- Lee Haney- Rimini, Emilia-Romagna, Italy
1990 -Lee Haney -Chicago, Illinois, United States
1991 -Lee Haney -Orlando, Florida, United States
1992- Dorian Yates- Helsinki, Finland
1993 -Dorian Yates -Atlanta, Georgia, United States
1994 -Dorian Yates- Atlanta, Georgia, United States
1995 -Dorian Yates- Atlanta, Georgia, United States
1996 -Dorian Yates- Chicago, Illinois, United States
1997 -Dorian Yates -Long Beach, California, United States
1998 -Ronnie Coleman- New York City, New York, United States
1999- Ronnie Coleman- Las Vegas, Nevada, United States
2000 -Ronnie Coleman- Las Vegas, Nevada, United States
2001- Ronnie Coleman- Las Vegas, Nevada, United States
2002 -Ronnie Coleman -Las Vegas, Nevada, United States
2003 -Ronnie Coleman- Las Vegas, Nevada, United States
2004 -Ronnie Coleman -Las Vegas, Nevada, United States
2005 -Ronnie Coleman- Las Vegas, Nevada, United States
2006 -Jay Cutler -Las Vegas, Nevada, United States
2007 -Jay Cutler- Las Vegas, Nevada, United States
2008 -Dexter Jackson- Las Vegas, Nevada, United States
2009 -Jay Cutler -Las Vegas, Nevada, United States

Ronnie Coleman Training Routine











EXERCISE POUNDAGE SETS REPS

MONDAY
Back
Deadlifts 805 4 6-12
Barbell rows 585 3 10-12
T-bar rows 585 3 10-12
One-arm dumbbell rows 200 3 10-12
Biceps
Barbell curls 200 4 12
Seated alternate dumbbell curls 90 3 12
Cambered-bar preacher curls 150 3 12
Standing cable curls 200 4 12
Shoulders
Military presses 315 4 10-12
Seated dumbbell presses 170 4 12
superset with
Front dumbbell raises 60 4 12

TUESDAY
Legs
Squats 800 5-6 2-12
Leg presses 500 4 12
Parking-lot lunges 315 2 100 yards
Stiff-leg deadlifts 315 3 12
Seated leg curls 200 3 12

WEDNESDAY
Chest
Bench presses 500 5 12
Incline barbell presses 405 3 12
Flat dumbbell presses 200 3 12
Flat flyes 130 4 12
Triceps
Seated cambered-bar extensions 215 3 12
Seated dumbbell extensions 170 4 12
Close-grip bench presses 350 4 12

THURSDAY
Back
Barbell rows 585 5 10-12
Pulley rows 400 4 10-12
Machine pulldowns 350 3 10-12
Front pulldowns 350 3 10-12
Biceps
Incline alternate dumbbell curls 90 4 12
Machine curls 200 3 12
superset with
Barbell curls 200 3 12
Standing cable curls 200 4 12
Shoulders
Seated dumbbell presses 170 4 12
Front dumbbell raises 60 3 8-25
Machine presses 250 3 8-25

FRIDAY
Legs
Leg extensions 300 4 30
Front squats 585 4 12-15
Hack squats 900 3 12
Standing leg curls 125 3 12-15
Lying leg curls 200 4 12-15


SATURDAY
Chest
Incline dumbbell presses 200 4 12
Decline barbell presses 500 3 12
Incline dumbbell flyes 130 3 12
Decline dumbbell presses 170 3 12
Triceps
Lying cambered-bar extensions 215 4 12
triset with
Machine dips 360 4 12
triset with
Seated cambered-bar 215 4 12
extensions

ADDITIONALLY
Calves (Twice a week)
Donkey raises 450 4 12
Seated raises 270 4 12
Abs (Four times a week)

They say this is the most brutal training in human history!

Jay Cutler Training Program and Nutrition




Workout 1: Deltoids
Seated Side Laterals - 3
Upright Rows - 3
Side Laterals/cables behind the back - 3
Seated Front - 3
Dumbell Raises - 3
Rear Delt - 3
Machine Flyes - 3

Traps
Dumbell Shrugs - 4
Barbell Shrugs behind the back - 4

Upper Back
Wide-grip Pull-ups - 6
Close-grip Pull-downs - 4


Workout 2:
Quads
Front Squats - 3
Leg Presses - 3
Hack Squats - 3
Barbell Lunges - 3
Leg Extensions - 3

Hamstrings
Lying Hamstring Curls - 3
Stiff-Legged Deadlifts/dumbells - 3
Ham Tractor (seated hamstring curl) - 3
Walking Bar Lunges - 3
One Legged Leg Curls - 3

Workout 3:
Back

Pull-downs (wide reverse grip) - 3
T-Bar Rows (close grip) - 4
Bent-Over Barbell Rows (reverse grip) - 4
One Arm Dumbell Rows - 3
Off Rack - 3
Seated Cable Rows - 3
Deadlifts (every other week) - 3

Biceps:
Standing Barbell Curls - 3
One-Arm Dumbell Curls - 3
Preacher Dumbell Curls - 3
Hammer Curls - 3

Abs:
Crunches
Hanging Leg Raises

Workout 4:
Chest:
Incline Dumbell Presses - 3
Flat Barbell Presses - 3
Pullovers/Dumbells - 3
Bodyweight Dips - 3
Decline Barbell Presses - 3

Triceps:
One Arm Cable Press-downs - 3
Wide Grip Straight - 3
Bar Press-downs - 3
Overhead Cambered - 3
Bar Extensions - 3
Close Grip Bench Presses - 3

Calves:
Standing Calf Raises - 3
Seated Calf Raises - 3
Donkey Calf Raises - 2

Nutrition:
2 AM:
Supplements - Nitro-Tech Hardcore

6 AM:
Supplements - Nitro-Tech Hardcore

Between Meals:
Supplements - Cell-Tech Hardcore
Shakes

Meal 1: Breakfast
- 10 Egg Whites
- 2 Whole Eggs
- Ezekiel Bread
- Ezekiel Cereal
- Water

Meal 2: 11:00AM
- 10 oz. Steak
- 2 Cups Rice
Supplements:
- Nitro-Tech Hardcore
- Cell-Tech Hardcore

Meal 3: 2:00PM
- 10 oz. Chicken
- 2 Cups Rice
Supplements:
- naNO Vapor
- Leukic Hardcore

Meal 4: 4:30PM
- 10 oz. Chicken
- 2 Cups Rice
Supplements:
- Anabolic Halo
- Leukic Hardcore

Meal 5: 7:00PM
- 1 lb. Fish
- 12 oz. Yams
Supplements:
- Nitro-Tech Hardcore



For The Best Results Work Hard, Sleep Well, Eat Good!