Intermediate Deltoid Training. By Larry Scott

Old School Training

Intermediate Deltoid Training

By Larry Scott

Article taken from Ditillo Blogspot. 

http://ditillo2.blogspot.ca

The goal of most bodybuilders is to build shoulders of really massive proportions. They don't care how, just as long as those shoulders stun the average person with their barn-door width. Unfortunately, this is just about all the average bodybuilder knows about the deltoids. Most are completely unaware of the three heads of the deltoid and how to develop each one. They are:

1. The Anterior, or frontal deltoid.

2. The Lateral, or side deltoid.

3. The Posterior, or rear deltoid.

The lateral is the most popular deltoid head, as it is the one that contributes the most to shoulder width. Steve Reeves was one of the leading proponents of developing this muscle, and it was really a sight to see him working them. He used to do Inclined Side Laterals until the area fairly burst with blood!

Although the lateral head of the deltoid is the most popular of the three, it is not the one worked the most. The anterior head gets that honor. Sounds rather confusing, doesn't it? Well, the answer lies in both the fact that Dips, Presses an Bench Presses work the anterior head very strongly, and also the fact that most bodybuilders simply use improper form in doing their lateral deltoid work.

Finally we come to the posterior deltoid. This poor fellow hardly gets any work at all, it's just left to fend for itself, growing through auxiliary exercises alone. If Nature was quick to do away with dis-used bodyparts, the posterior deltoid would soon atrophy into nonexistence.

Yet this lowly muscle is extremely important in developing depth in the shoulder region, for without it the shoulder will appear flat from the side. And, it appears flat because that's just what it is: flat. 

We have a saying around Vince's Gym, where I train . . . "Sure, he looks good from the front but is he a surfboard?" You've all seen surfboards, or pictures of them . . . they are wide and very, very flat. A "surfboard" bodybuilder is just the same . . . wide, but flat. They have no posterior deltoids at all. If you want this thin and round-shouldered appearance, okay, but if you want the well-rounded look of a champion, then posterior deltoid work is a real must.

The trouble encountered in deltoid work is complex and requires a real study of the movement of each individual head of the deltoid throughout an exercise motion. As mentioned before, the anterior deltoid is usually worked while the trainee is allegedly bombing his lateral deltoid head. The reason for this is the position of the elbows . . . it takes only a slight shift in their angle to transfer the stress of the exercise to the wrong deltoid head.

To help correct this, you should remove your training shirt and watch the movement of the muscle as you are working it. This is one time to really be a mirror athlete, to use that mirror to watch the three heads and make doubly sure you are properly working the muscle.

There are many problems such as this in your deltoid training, and in my exercise routines I've endeavored to answer as many of these problems as I possibly can. That is why I urge you to follow exactly as I explain the exercise movements in these courses. Probably one of the reasons deltoid work is so popular is the difficulty in obtaining them. It's the old law of supply and demand; the harder it is to get, the greater the value.

Exercises

All three of these courses are good. The first course is the easiest to feel, the second is a little more difficult, and the third is the hardest to feel. Try each course for a period of six weeks, then go on to the next. Each course is designed to take up where the previous one left off, in a logical progression. And remember, you are trying to develop your deltoids and consciousness of feeling the correct muscles working with these three courses. After that, the advanced courses will be applicable and will work efficiently, but not before. 

The three courses together represent a complete plan of shoulder development up to the intermediate stages. When you're ready for the more advanced training you should have symmetrical deltoid development, with impressive muscle size in all three heads.

Also, a final reminder is in order. Because the deltoid region is one of the very hardest to work correctly, you should read the exercise descriptions carefully and follow them exactly.

Now, here is your beginning course. The movements are not too difficult to perform, and they will help you get accustomed to the feel of the various muscles working.

Exercise 1 - Barbell Press

This is a movement where you can really use some weight. That is, you should do all your exercises in proper form, but in some, such as this one, you should also use as much weight as you can while keeping good form. In other movements the weight is not so important.

Start by holding the bar at your shoulders, with a grip slightly wider than the shoulders. If you wish, you can try it with an extra-wide grip . . . this works the deltoid equally well, and for our purposes where you hold the bar is just a matter of personal preference. I alternate between the two widths for a little variety.

When looking for bodybuilding results, the most important point to remember in doing this exercise is to keep the elbows as far back as possible while you're pressing the weight. If the elbows stray forward, the stress of the movement is transferred to the triceps in large part. Also, don't cheat with your legs . . . keep the knees locked throughout the movement.

Sets and Reps: beginners do at least 3 sets of 8 reps. Intermediates do 4 to 5 sets of 8 reps.

Exercise 2 - Upright Rowing

Try not to get weight-happy in this exercise, for your form is the most important factor. Wait until you have the movement down pat before you start to add more plates.

If you are doing the exercise correctly for our purposes you will notice the front and side deltoid heads and the trapezius starting to grow over time. An important point to remember for correct growth is to try not to lift the shoulders while you are doing the movement. Your arms are supposed to be doing the moving alone, otherwise the trapezius will get too much work.

Hold the bar in the center, either about six inches apart or with your hands together, depending on your preference. I usually do it with a little distance between the hands. Lift the bar straight up to your neck, keeping the elbows out in front of you. Lower SLOWLY and repeat.

Sets and Reps: beginners do 2 sets of 10 reps. Intermediates do 3 or 4 sets of 10 reps.

Course Number One

Exercise 3 - Incline Lateral Raise, Two Arms
The weight used in this movement is not too important, but the form is. Remember, these courses are designed to help you achieve proper performance of the exercises, and feel the chosen muscles working to the maximum. In doing that, you will prepare yourself for the more advanced work ahead and gain some of the muscle you desire as well.

Don't try to cheat in this exercise at all . . . lie with your chest flat against the incline bench (facing the high end)), and don't try to raise it at any time during the movement. Just raise the dumbbells as high as you can, out to your sides.

If you prefer, turn your head to the side for a bit more comfort. And, if you think the puny weights you're using aren't doing any good, you're wrong. The burn you get from this exercise alone makes it worth it weight in muscle . . . keep it up and you'll get some really sensational results.

Sets and Reps: Beginners do 2 sets of 12 reps. Intermediates do 3 or 4 sets of 14 reps!

Exercise 4 - Bentover Side Lateral Raise

The weight is a little more important in this movement than in the last, but form is again of paramount importance. Make sure you do it right, and don't be afraid to increase the weight when you can.

The exercise is excellent for working the side and rear deltoid heads, but you should watch yourself in the mirror very closely to make sure you're doing it correctly. Be sure to keep your shoulder low at all times, and just lift the arm. Do one arm and then the other right away . . . you don't need to rest between them.

Sets and Reps: Beginners do 2 sets of 12 reps. Intermediates do 4 sets of 10 reps.

Course Number Two 

The exercises are a bit more difficult in this group. The experience obtained from the previous course should make you ready for this batch, though. Inasmuch as the movements are more difficult, you should pay closer attention to the exercise descriptions and your performance of them. 

Exercise 1 - Standing Alternate Dumbbell Press

This is the heavy one of the group, so you should try to use all the weight you can while still maintaining proper form. Hold the dumbbells at the shoulder, and press one of them overhead. As the first one starts on its return trip down, press the other dumbbell up, so they are working in alternate fashion. And remember, for the desired effect, keep your elbows out.

Sets and Reps: Beginners do 2 sets of 8 reps, each arm. Intermediates do 4 sets of 8 reps.

Exercise 2 - Barbell Front Raise

A little cheat may be used in this movement, and consequently use a good, heavy weight. Just be sure you are lifting it up with the shoulders, not throwing it up.

Hold the bar with a shoulder-width grip, and lift it up and out with your arms locked throughout the movement. Do not use too much upper back motion, rather try to keep your upper body as stiff and motionless as possible.

Sets and Reps: Beginners do 2 sets of 10 reps. Intermediates also 2 sets of 10 reps.

  

Exercise 3 - Incline Bench Lateral Raise, One Arm

This is the exercise that the great Steve Reeves used to do all the time, and when done correctly it works solely on the side deltoid head, swelling it to large proportions. But this is another one of those exercises where weight is of minor importance compared to the exercise form, so you must do it properly for best results.

The arm is never locked out during the movement, rather always keep a slight break in it. The most important form factor is the position of your palm . . . everyone tends to bring up the inside of the palm, the thumb side, and this is where they go wrong. This will primarily work the anterior deltoid head, and not the lateral one. And, it's this side head you're trying to work hard. 

Well, the answer is to keep the rear of the palm higher than the front. This will severely limit the amount of weight you can use, but it also is the only way to correctly activate that elusive side deltoid.

Sets and Reps: Beginners do 2 sets of 10 reps. Intermediates do 4 sets of 10 reps.

Exercise 4 - Shrugs

This is a fairly easy exercise to do right. Remember when a teacher in school would ask you a question you didn't know the answer to? You just shrugged your shoulders . . . and that's all you do in this movement too.

The weight you can use is considerable, as the traps can really stand it. Hold the bar with a shoulder-width grip, and simply lift the shoulders up and return them to their normal position. You can alternate with a circular motion, if you wish.

Sets and Reps: Beginners should again do 2 sets of 10 reps. Intermediates do 3 sets of 10 reps.

Course Number Three

This is the most difficult of the three courses to perform correctly, but with your previous deltoid training you should be able to get through it okay. Let's get started . . . 

Exercise 1 - Standing Dumbbell Press

This is the heavy exercise of the group, so you should try for all the weight you can properly handle. And, keep trying to increase it whenever you can.

This exercise was one of the great Reg Park's favorites, and we all know what great deltoids he had! It is simple to do, and all the comments I've made before on Pressing still go. Keep the elbows as far back as you can, and simply press the two dumbbells overhead, with the palms facing away from you, to the front.

Sets and Reps: Beginners do 2 sets of 8 reps. Intermediates do 4 sets of 8 reps.

Exercise 2 - Alternate Front Raise

Use a fairly heavy pair of dumbbells for this exercise, and make yourself really strain. Hold the dumbbells in front, resting on your thighs. Raise one up to shoulder level, keeping the arm locked and the outside of the palm as high as the inside, then as you are lowering it raise up the other one. Keep alternating until you've completed your set.

Sets and Reps: Beginners do 2 sets of 10 reps. Intermediates do 3 sets of 10 reps.

Exercise 3 - Standing Side Lateral Raise

As in most of the lateral raise movements, form is the most important factor. Use only a weight that will pump the muscle well, and don't allow your form to suffer because of too much weight.

Allow a slight bend at the waist, and hold the two dumbbells in front of you. Bring the dumbbells up to the sides, remembering to keep the outside of the palm higher than the inside at all times. If you do not do this, the emphasis will be placed on the frontal deltoids, and your work will be wasted. Keeping the palms in this position restricts the amount of weight you can do, but will give you much better results in the end.

Sets and Reps: Beginners do 2 sets of 10 reps. Intermediates do 4 sets of 10 reps.

Exercise 4 - Rear Lateral Raises

This movement directly affects the rear head of the deltoid, and there is no better exercise for this bodypart. We use it religiously around the gym. 

Once again, the weight is of little importance compared to the exercise form, and the position of the palms is all-important. If you allow them to stray, the trapezius instead of the deltoid will be getting most of the work. Note also that the arms are not locked out, as this too would weaken the affect on the rear deltoid.

Many times this exercise is done with the head on a bench or something of similar height, for this takes the strain off the back and enables you to concentrate more on the movement. Try it and see if it helps you. Also, do not raise the dumbbells above the level of the shoulders, as this again will affect the traps more than the delts.

Sets and Reps: Beginners do 3 sets of 10 reps. Intermediates do 4 sets of 12 reps.

In Closing

There is a popular phrase that goes, "Little things mean a lot", and in bodybuilding this is especially true. You can see from the comments I have made how important little things like the angle of the palms, the lock of the elbows, keeping the arms back while pressing, all are essential to the success of your deltoid workouts.

Deltoid work has always been one of my favorites, and I hope you are as interested in it as I am. But you must be, or you wouldn't be reading this course. Well then, my best advice is to keep your eye unceasingly on the little things in your deltoid training, and to persevere in your training. As the delts are one of the smaller muscle units of the body, gains are often hard to see, and frustration is easily built up if you don't see new muscle blossoming rapidly. 

You have to work hard for anything you get in life, and in bodybuilding this is especially true. You spend all that time in the gym, sweating and suffering for that body of yours . . . so make sure that training is effective by always keeping your eye on those little things and always putting 101% into your training. That way your success is assured.

Best Wishes.

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Old School Training Series: Arms That Stun. By Larry Scott

Old School Training Series

Arms That Stun

By Larry Scott

Introducing Arms

To each of us, God grants a different blessing. To some, he gives wealth, to others he gives wisdom, some are blessed with humility. Every man has his gift and it is up to us to develop our gift and make the best use of it so when we return we can do so without shame at having squandered our gift.

This same individuality can be seen in the physical body we have been given, and, though, when we speak of God, our minds are drawn to things spiritual. I believe God has given us everything and the physical being can also be included. Therefore, we also see different physical gifts. Some have good legs, others have naturally wide shoulders and some are blessed with good arms.

I would be remiss if I did not acknowledge my gratitude for the gift of well-shaped arms. The development the Lord has left to me.

It is the purpose of this book to take you on that journey I have traveled in hopes I may share something with you that will help you.

Sincerely,

Larry Scott.

Comments

This book is an advanced training approach. I will not make an attempt to simplify or adjust the routine for the beginning trainer. If you find yourself in the beginning stages of arm development, I suggest you use my book "How I Built My 20" Arms", which is dedicated to the beginner and intermediate trainer. We will be involved on all advanced aspects of arm development, including size development, as well as proper movements for shape and definition.

Heredity

Speaking of both biceps and triceps, everyone has a different connection of bone to tendon to muscle. Some fellows have a good long sheath of muscle fiber on the lower bicep and a short tendon connection, giving the appearance and potential for excellent lower bicep development. When a trainer starts to develop, it is difficult to tell if the bicep is going to be a good lower connection or not because the tendon is almost as big as the bicep. If, however, a few years of training has developed the bicep somewhat, it is easy to discern your connection.

Point the fingers straight up and bend the arm at a 90 degree angle, palm facing the head. If the bicep has a large gap between it and the forearm, the arm will never develop into a good lower bicep. Do not despair, however, you can develop an excellent peak on the bicep and this is exactly what you should be working for. Don't waste your time working for something that will never come while neglecting a marvelous part of your arm potential.

Balance

To truly develop an arm that will stun, you must concern yourself with balance, as well as size. Many magnificent arms have been less impressive than they should have been because of neglect or one or more of the following areas:

Forearms -- Too many huge upper arms are poorly supported by skinny of underdeveloped forearms. It is a shame to see a really magnificent upper arm flexed and a semi-developed forearm detract from the majesty of the overall arm.

Triceps -- Each trainer must come to a realization that in order to develop excellent triceps, he must devote time to the size movements and the shape movements. Too many fellows are not even aware there is a difference. I have seen hundreds of routines where a fellow is frustrated in his tricep development because he was using exercises which specifically contribute to shape AND ACTUALLY ARE A DETERRENT TO BUILDING SIZE.

Biceps -- As mentioned before, one must determine the length of the bicep head and design his program accordingly or he will waste his true potential on movements which are ineffective for his particular connection.

  

ROUTINE NUMBER ONE

This routine is designed for the fellow who has some good lower bicep connection but still wants to work peak bicep as well. It is also designed primarily to build size. It has not basic shape movements in the tricep routine. My major emphasis will be to concentrate solely on building large arms.

The bicep tendon ties in around the elbow region and is highly vulnerable to trauma, especially while using a preacher bench. It is for this reason I always work my arms at the end of my workout. This allows me to really "burn out" for two reasons.

First, I have already warmed up the biceps while doing prior exercises and second, I know I have nothing else left to work after my arms, so I can totally exhaust myself on arms. When I am done with triceps, I am generally completely exhausted. I have listed some forearm work in this routine, but I do not advise doing forearms on the same day as upper arms are worked. I will include forearm work, however, because it is essential in developing not only beauty in the overall arm, but strong forearms help to build bigger biceps as well.

Biceps

Exercise #1

I have started out with a series of preacher bench curls. The first set of the series is the dumbbell preacher bench curl. The weight should be as heavy as you can handle for 6 reps. You must lower the dumbbells all the way through the exercise until the arms are completely extended. Allow them to bend backwards if possible. You must start at the bottom of the movement if you are to obtain maximal benefit from this movement.

Remember, this routine is only for those having a good lower bicep connection by nature.

(Note: If you can place more than three fingers on the bicep gap, do not waste your time on this routine. Routine No. 2 is for you.) If you can place between two and three fingers you can use either Routines No. 1 or 2 and benefit. If you can place two or less, Routine No. 1 is for you. 

After having done 6 complete extended reps with as heavy a weight as possible (don't be afraid to cheat), finish with 4 or 5 "burns". Burns are small movements done at the top of the movement. Let the weight down just to the point it is going to "fall through", bring it up, and repeat.

Exercise #2

After having completed the set of dumbbell curls, go immediately to the straight barbell curls. Do not rerst for even a second between sets. You must jump immediately into the next set in order to obtain maximum benefit from this routine. Do 6 reps and 4 burns with the straight bar. Use a wide grip and excellent form. Do not cheat as much on this exercise as the dumbbell curls.

Exercise #3

Finally, do 6 reps and 4 burns with the EZ curl bar in reverse grip position. Do not rest between sets, but do the reps slow and deliberate,. Concentrate fully on using the proper movement.

Rest while your training partner does his tri series, then repeat for 3 to 5 series. Your arms should be almost numb by the last series and have gone through pain like never before. 

Exercise #4

Peak bicep development. Use a spider bench like you see me doing in the photo. It is one of our own design, but you can improvise or you may have something similar in your gym.

This one is designed to do nothing but hurt. You must do 6 good reps all the way up, then do 6 partial reps from the bottom up as far as you can get the bar to go. Then bounce the weight on the bottom just to really stretch out the bicep and tendons for 6 to 10 final bounces.

That is not an up and down bounce, but rather a bounce against the joint of the elbow. Do about 3 sets of these unusual spider curls and you will soon begin to notice some excellent peak beginning to develop.

Triceps

Exercise #5

You are ready to work the real size muscle in the arm now. You have pumped the bicep and it will give the arms excellent cushion as you get into some power tricep movements. Start off with the EZ curl bar and a bench about six inches high. The low bench will enable you to lift the bar without the danger of hurting yourself as a higher bench often does. Do 8 reps and 4 burns at the top of the movement. Try to lock out on each rep. This will give some good external head development as well as work the belly of the tricep.

I like to do this exercise in a combination close-grip bench press/supine tricep press style. I personally do not like to do this one real strict, that is, with the elbows pointing to the ceiling. I think it is too hard on the elbows. Besides, I like to really stack on the weight on this exercise and get a good power pump. Look closely at how I have my elbow position at the bottom of the exercise. Remember, I am not too concerned about form on this movement, but more with the pumping feeling I am getting. Remember, I do not want to injure my elbows. 

Exercise #6

Long Pull Triceps Extensions. 

This is to be alternated with the previous triceps exercise. Go immediately to this movement. You must be aware of a few important details which, if ignored, will ruin the combination. The pulley should be about five feet off the floor and the bench upon which you rest your head and elbows should be about 14 inches high. If you make the pulley too high, it will cause too much stress in the lower back and you will not like the exercise. Also, you should have a "V" bar with which to do this exercise. A rope or a towel or even a straight bar is not as good. If you get everything as I suggest, you will love the series. Otherwise, there are better movements. So both the exercises back and forth for about 5 to 6 series or about 8 reps and about 4 to 6 burns.

I like to finish off with another 4 sets of just the long pull tricep extension and minimize my rest down to 8 to 10 breaths between sets. I love it.

 

ROUTINE NUMBER TWO

This routine is designed for the fellow who has a rather "high" bicep. That is, he can get three or more fingers in the "bicep gap".

As mentioned earlier, it would be foolish to waste time and energy on lower bicep work. It won't build and you could be developing some incredible biceps in the area where you have muscle tissue with which to work.

Exercise #1

Seated Dumbbell Curls on Incline Bench

Try to keep the elbows close into the sides, if possible. Also, try to supinate the palms (keep the little finger side of the palm high). This will allow some lower bicep work, but the stress, due to the free swinging elbow, will be on the upper and belly of the bicep. I suggest the exercise be done is a "down the rack" fashion. After having warmed up the bicep elbow tendon by doing light curls, go to a set of dumbbells with which you can do 6 tough reps. The sixth rep should be your last rep. Finish the set off with 4 burns at the top of the exercise. Go immediately to a lighter set of dumbbells and complete the same reps and burns. Finally, drop the weight again and complete one more set including burns to finish off the first series. Try not to rest at all between sets and only rest long enough between series for your training partner to get his sets done. Do 3 series of 3 sets.

Exercise #2

Vertical Side Preacher Bench Curls, Straight Bar

Put your thumbs under the bar and curl all the way up to the nose. Do it exactly as you see me doing it here. Do 4 sets of 6 reps and 4 burns at the top. Sometimes I will use a "down the rack" system on this exercise as well, but often the pain of the incline bench curls on the first exercise keeps me from using the series system on this movement.

Exercise #3

Spider Bench Barbell Curl.

Thumbs under and get ready for pain. This is entirely a peak movement. You should love this one if done right. Do 3 or 4 sets of 20 reps. Yes, 20 reps, but let me explain. I do six full reps, the seventh won't go all the way, but I do about four or five from the top down, if possible. Finally the bar fails. I then do about four or five burns from the bottom up. Then let it hang and bounce against the bicep. This one is a killer, but it really is a terrific one with which to finish your bicep work.

The tricep routine on Routine One will work fine here and I have used it for years as the best I can find. Sometimes, however, I do some variation and, for this purpose, I will include a routine which is good to give the elbows a rest for a season, while still blasting for greater growth.

Exercise #4

Triceps Press Down on Lat Machine.

The elbows should be out away from the sides and you should lean over the bar as you see me doing. Use all the weight you can handle. Do not be afraid of really piling on the plates. Form is not important. Just get the bar down anyway you can. I want to really gorge the triceps with blood to prepare them for the finisher I alternate this movement with.

Exercise #5

Dips on Bench with Weight on Lap.

You should be doing about 6 to 8 reps and 4 to 5 burns on both of these tricep movements. The dips are a good exercise for sore elbows as well as being excellent for the final pump out. I do about 6 series of alternating both exercises and finish with 4 sets of just the dips as fast as I can go. That is, minimizing my rest between sets. I don't do my reps fast. I do them deliberately, concentrating on each rep as much as possible.

ROUTINE NUMBER THREE

This routine is designed mainly to give the arms better shape. Some of the tricep movements, in particular, will not provide great size. If you are trying to cut up and get some extra lines across the external head and improve your separation, I think you will find this routine to be to your liking.

The typical fellow who would benefit from this routine would be the bulky or overweight person who has plenty of size, but wants to see more definition in his arms.

Exercise #1

Seated Dumbbell Curls.

Alternate this and the following two exercises for excellent overall shape. Do 6 reps and 4 burns at the top of the movement. Strict form is not absolutely necessary. Allow a slight cheat to use more weight.

Exercise #2

Preacher Bench Barbell Curls.

Do not rest at all after completing the dumbbell incline curls, go immediately to this movement and do 6 reps with 4 to 6 burns. Look carefully at the way I am holding the bar. You must let the barbell go all the way to the bottom and hang there for a second to really stress your lower bicep.

Exercise #3

Spider Bench Barbell Curls.

Go directly from the preacher bench curls to this next exercise. You may not have this piece of equipment. I suggest you rig something up like it. It is fantastic for building peak bicep development ad it causes no stress on the elbow. Do 6 reps all the way up, then do 4 reps halfway down , and then 4 reps from the bottom up. Then let the weight hang and bounce against the bicep tendon, then do do 3 or 4 more half reps and bounce again until you can't stand the pain.

You have just completed one series of three sets. Do the series over again three or four times, or until you "feel" that your arms have had it.

Triceps

Exercise #4

Triceps Press Down on the Lat Machine.

The elbows are held in close to the sides and the form is done strictly. You are shooting for separation and cuts on the external head, so form is important. Be keeping the elbows at your sides and pointing down you will stress the external head. Remember to really lock out those elbows on the bottom of the exercise. Do 8 reps and move on to the next exercise. 

Exercise #5

One Arm Triceps Extension.

Normally, I would not suggest using any one arm movement. but this is an exception. I think you will like this one as much as I do. Do 8 reps with each arm.

You have just completed one series for triceps. Complete about four series and finish off with 3 sets of just the triceps pressdown. The finish-off should be done with 6 reps and 6 burns at the bottom of the exercise. Remember, you are trying to totally exhaust the muscle at the precise time you reach maximum pump.

  

ROUTINE NUMBER FOUR.

This routine is designed almost totally for building maximum size. No thought has been given to any shape and, specifically, shape movements have been excluded to devote total attention to building size.

If you are under weight and have difficulty gaining weight or your arms are lagging behind the rest of your development, this is your routine.

Exercise #1

Standing Barbell Curl.

Use all the weight you can handle. Do not worry about cheating. Do 6 hard reps and move on to the next exercise.

Exercise #2

Preacher Bench Dumbbell Curl.

Again, do not worry about the form too much. But do not waste the bottom of the movement. You must completely unwrap the wrist to utilize the entire movement. Do 6 reps and 4 very hard burns. (Let the weight down just to the point where it is going to fall and bring it up again.)

Triceps

Exercise #4

Supine Tri-Press with EZ-Curl Bar. It is best to put some chalk on the heel of the palm. This will allow you to use more weight. Do a movement somewhat like a combination close-grip bench press and supine triceps press. Studying the two photos will make this clearer. Do 8 hard reps and 4 burns.

Exercise #5

Long Pull Triceps Extension. This exercise is done on the seated lat machine. The cable is removed from the bottom pulley and a small kidney-shaped bench is used for the elbow rest. Naturally, one can improvise all sorts of things on his own apparatus, but after years of experimentation I have resolved everything, and you can see in the photos what I consider to be the best combination for me. Do 8 reps and 4 burns at the bottom.

You have just completed one series. I suggest four to five series and finishing off with just the kneeling triceps extension for 4 or 5 sets of quick, short rest sets.

FOREARMS

I do not do my forearm work on the same night as I work arms. Generally, my arms are totally exhausted after bicep and tricep work and I have little or nothing left for forearms. So I do them on another day. For some of my suggested forearm routines, see here - (Forearm article will be posted on Bodybuilding Mauritius soon)

Larry Scott's Arm Programs worked for me!

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Mauritian Bikini Athlete Deepa Muschke shines in Europe.

Athlete feature

Deepa Muschke, Mauritian Bikini Athlete Shines in Europe.

 

Deepa Muschke did it again. Mauritius' finest export to Germany shined at the German Championships visibly improved from her showing at the FIBO Show early this year. Here are a few words from Deepa:

 

"I started a few years ago in a gym in Mauritius with my wonderful coach Elvino Pierre Louis and then continued my journey in Germany under a long distance coaching with him. Never thought or dreamt that i would have reached this level! But after a lot of strong determination, i am proud to be among the best top 6 of north Germany bikini athlete and best top 15 of grand championship Germany! Thank you all for your love and support that helped me to reach this level!"

Now on to some pictures. Watch out for more content from Deepa on Bodybuilding Mauritius. 

Insane Back Definition

With her competitors

 

It wasn't just any show she competed in but the Deutsche Meisterschaft!

With her proud coach Elvino Pierre Louis, himself an International athlete.

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