John Grimek: How To Develop Arms

“When I first reached my sticking point I was determined to learn the reasons. My arms at this time measured 38cm/15 1/4 inches and refused to grow” – John Grimek

One day he bought a anatomical book. He wanted to know how the muscles worked. Thus his arms increased to 42cm/16 1/2 inches within six weeks of training.

John developed the following arm routine:

1. Two hands curl 8 – 10 reps
2. two hands press 8 – 10 reps
3. Two hands lateral raise, dumbbells 10 – 12 reps
4. Two hands alternate curl 8 – 10 reps
5. Two hands alternate press 8 – 10 reps
6. Two hands rowing exercise, barbell 8 – 10 reps
7. Alternate forward raise, dumbbells 10 – 12 reps
8. Wrist curl, using one or both hands 10 – 12 reps
9. One arm concentration curls 6 – 8 reps
10. Incline bench curl with barbell 6 – 8 reps
11. One arm press 6 – 8 reps
12. Wrist roller windup for forearms and wrists three times each way

Note: There is not need to repeat any of these exercises in sets. Do not add more exercises. Avoid a weight that causes you to strain from the start. Exercise 9, 10 and 11 are done with heavier weights.

There are men who achieved great and powerful arms and of course there are some failures who can’t seem to make any kind of gains. Those who have failed to develop big arms feel they are not doing the right exercise or routine.

You should not overtrain or start using many sets. Do not follow an arm specializing program! Your triceps make the largest part of the arms and should not be neglected if maximum size is desired.

Combination of arm, shoulder and forearm exercises might solve any arm devloping problems.

Measurements are important to any novice who is following a weight training program. It indicates his physical progress.

The key to super arm development is to exercise the entire arm assembly; the biceps, triceps, shoulders and forearms.

“Keep in mind that the biceps are not fastened only in the crook of the arm. The tendons run deep and long into the forearms. And the same thing happens at the shoulder where they insert and attach to the scapulae. The triceps also has a smiliar long-range attachment, which pointedly proves the necessity of working the forearm and deltoid muscles with as much gusto as you would the biceps or triceps” – John Grimek


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