Comments on: Fix Lagging Biceps & Triceps with this Arm Routine

By: DrClay

DrClay — Wed, 14 Oct 2009 16:59:27 +0000

Luke, that’s actually a great question, even for experienced trainees.

I’m going to dedicate a full show episode over at http://TheDrClayShow.com to this topic real soon. Tentatively planning on filming it today.

Meanwhile, the quick answer is to start out by leaving a couple reps “in the hole” and then progress up in intensity over the next 3 weeks. Then full bore from there (typically) until the end of that training cycle.

Best,
DrC

By: Luke

Luke — Tue, 13 Oct 2009 22:24:13 +0000

Hey Dr Clay,
I really appreciate your contributions @ T-Nation. This may look like a noob-ish question for a bodybuilder (my training has been more in the 3-5 rep ‘strength’ range) (Not that I’m claiming bodybuilders are in any way weak, but you know the stereotypes.)

My question is about figuring out starting weights & how ‘heavy’ to lift a few weeks in. Do I base it on a percentage of 1RM, Rate of Perceived Exertion, feeling ‘The BURN’, or just start too low & progress in weight weekly, or something else?

Thanks,
Luke
Vancouver, BC

By: Marci

Marci — Thu, 21 May 2009 05:02:56 +0000

DC-

Can I use this same protocol to bring up my pathetic shoulders? If so, would using your Delt Triad on one of the three days be overkill?

Thanks!

Marci
Walnut Creek, CA

By: Episode 5: Effect of Vitamins on Exercise, Tip for Better Arms, Unsafe Water Bottles, Advice for Sore Knees, and a Great Resource for Nutrition Information | The Dr Clay Show

Tue, 19 May 2009 23:40:41 +0000

[...] Great Arm Routine – I went all out and laid out a complete plateau-busting arm routine for you. Consider it an early birthday present! [...]