Guardian - you sob get in here!

[the_alcatraz]

Damn bro! Props on the arms routine

I'm fuckin dead...I went so intense I wanted to puke. I measured my arms right after when they were pumped. Those bitches got up to 18.5'

I'll be using your routine for the next 5-6 weeks if you don't mind.

Hopefully, they'll help me reach to my goal of 19' arms.

 

[all the whey]

sek-c!

 

[BlueBird]

 

[GUARDIAN]

LOL @ BB PM's

glad it worked for ya bro!

 

[xumknown]

whats the arm routine, your talking about?

 

[artificialaspirations]

whats the arm routine, your talking about?

+1

Post it up please! K for ya

 

[MoobzSuck]

+1

Post it up please! K for ya

Please DO!!

 

[GUARDIAN]

http://www.elitefitness.com/forum/8208474-post4.html

if u do bi's/tri's on seperate days do as follows. if u do arms together then superset bi's with tri's

so when u r done with the barbell curls/ez curl drop set go immediately to rope extension drop sets etc...

 

[the_alcatraz]

^^Good bro material

 

[sugashane]

I really like the idea of blending supersetting and H.I.T.
Gonna try some day.

 

[MichaelScott]

giving it a try tommorrow

 

[SpyWizard]

i'll give it a try today, i do the drop sets already, but not to failure, just short of.. but it's always good to change it up..

 

[MichaelScott]

no shit i could only do about 2/3 of it and my arms felt like they were gonna pop. good 2day

 

[GUARDIAN]

no shit i could only do about 2/3 of it and my arms felt like they were gonna pop. good 2day

u will get used to it and eventuall finish. the killer for me has always been the 2nd set with the incline curls. i always have to drop the db's in agony.

 

[MichaelScott]

they hurt like a motherfu...er

 

[sessa]

I am going to do this arm workout on Saturday. I can't wait, it looks crazy!!!!
It seems like a fast intense workout Those are the best kind!

 

[sessa]

SO I did that arm workout on saturday, and HOLY SHIT!!!
Best arm workout EVER!

I measured my arms after and I had a 3/4 inch pump. My arms are only 12, so to go up to 12 3/4 was insane. Too bad they went back to 12s later

But forsure I am doing that again next week!

 

[the_alcatraz]

I did this again yesterday with heavier weights. Finally getting the hang of it. I love it! Guardian is a fuckin knowledge house

 

[GUARDIAN]

SO I did that arm workout on saturday, and HOLY SHIT!!!
Best arm workout EVER!

I measured my arms after and I had a 3/4 inch pump. My arms are only 12, so to go up to 12 3/4 was insane. Too bad they went back to 12s later

But forsure I am doing that again next week!

 

[GUARDIAN]

I did this again yesterday with heavier weights. Finally getting the hang of it. I love it! Guardian is a fuckin knowledge house

^^ good bro material

 

[jaawood]

So you are really only doing 10 - 15 sets for either bis or tris...but 30 sets in 45 min is moving pretty good. But it's done with a little more intensity and speed than normal I gather.

Do you work arms on their own day? If I try to do back/bis then by the time dead lifts, bb rows, db rows, lat pulldown, etc is done, my bis are fried already.

 

[the_alcatraz]

Bis/tris same day would work best with this method...

Guardian does bis with chest and tris with back I think....

So you are really only doing 10 - 15 sets for either bis or tris...but 30 sets in 45 min is moving pretty good. But it's done with a little more intensity and speed than normal I gather.

Do you work arms on their own day? If I try to do back/bis then by the time dead lifts, bb rows, db rows, lat pulldown, etc is done, my bis are fried already.

 

[GUARDIAN]

Bis/tris same day would work best with this method...

Guardian does bis with chest and tris with back I think....

Correct.

 

[GUARDIAN]

So you are really only doing 10 - 15 sets for either bis or tris...but 30 sets in 45 min is moving pretty good. But it's done with a little more intensity and speed than normal I gather. Yes & Yes

Do you work arms on their own day? If I try to do back/bis then by the time dead lifts, bb rows, db rows, lat pulldown, etc is done, my bis are fried already. I do chest/bi, back/tri, shoulders/traps/forearms, legs

Dorian Yates only did 1 working set per exercise. I am not saying I am him but I have found this approach works best for me.

 

[ceo]

Dorian Yates only did 1 working set per exercise. I am not saying I am him but I have found this approach works best for me.

"Oh, look at me! I'm Dorian Yates!"

 

[GUARDIAN]

"Oh, look at me! I'm Dorian Yates!"

uh oh what have i started............

 

[ceo]

uh oh what have i started............

 

[the_alcatraz]

I like your approach bro.....it's workin like magic for me.....my workouts are a lot more intense...thnx

Dorian Yates only did 1 working set per exercise. I am not saying I am him but I have found this approach works best for me.

 

[the_alcatraz]

olololololololololol

 

[GUARDIAN]

dbol kitteh

 

[bw1]

lol

 

[deathdroprob]

Guardian! or anyone else that knows what it means.
I just looked at the routine, looks good but what does 'Run The Rack' mean?

 

[GUARDIAN]

Guardian! or anyone else that knows what it means.
I just looked at the routine, looks good but what does 'Run The Rack' mean?

For DB curls for example say u can curl the 40's for 8 reps to failure. u would put them back on the rack and then grab the 35's and pump out as many reps as possible. put them down and grab the 30's..........all the way until you run out of db's. Hence the name run the rack.

there are many variations of this. some skip by increments of 10lbs, some stop after only 4 times, etc.

 

[the_alcatraz]

Guardian! or anyone else that knows what it means.
I just looked at the routine, looks good but what does 'Run The Rack' mean?

It's a technique that Arnold used to use to intensify his workouts....also known more commonly as drop sets.....done usually with side laterals or/and some bi and tri exercises.

 

[deathdroprob]

For DB curls for example say u can curl the 40's for 8 reps to failure. u would put them back on the rack and then grab the 35's and pump out as many reps as possible. put them down and grab the 30's..........all the way until you run out of db's. Hence the name run the rack.

there are many variations of this. some skip by increments of 10lbs, some stop after only 4 times, etc.

Thanks bro, so Its pretty much just like a drop set then.

 

[GUARDIAN]

Thanks bro, so Its pretty much just like a drop set then.

yep but running the rack sounds more evil....lol