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THE MOST ANTICIPATED BREAKTHROUGH OF THE NEW YEAR
SILK AMINO ACIDS (SAAs) SAAs are a precise, well calculated, scientific breakthrough for adding strength, building muscle and enhancing performance. * †
AVAILABLE AT
*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. † When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings.
GROW BIG ARMS IN JUST 6 WEEKS
When I used to train back in the day at Gibson’s Gym in Manchester, Connecticut, one of the slogans on the back of the Gibson’s Gym T-shirts read, “It doesn’t matter what kind of car you drive. What matters is the size of the arms hanging out of the window.” Big arms not only symbolize masculinity, but they’re also the most visible body part you have, and it’s the one that essentially announces to the world that yes, you are strong and muscular, and yes, you are a weight lifter. So it’s no surprise that big arms seem to be what every guy, and even many women, want. So given that getting big arms is a common goal that almost all of
COVER DESIGN: Omar Ramirez PHOTOGRAPHER: Mike McErlane
INSIDE CONTENTS TRAINING
Chest, Triceps, Biceps Legs, Calves, Back, Abs Shoulders & Traps
NUTRITION
Secrets to get you Bigger & Stronger. Diet & Supplements for Growing Bigger Arms
SCIENCE
The Truth about Silk Amino Acids
us have, I figured that it made perfect sense to give you a booklet on building them.
Jim Stoppani, PhD Regardless of where you’re starting from, this six-week program will put a noticeable amount of size on your arms. Many of you guys can expect to put on an inch or more on your arms by the end.
EDITOR: James Grage CREATIVE DIRECTOR: Silvia Cortes GRAPHIC ARTIST: Omar Ramirez WRITER: Dr. Jim Stoppani CONTRIBUTORS: The Team at BPI Sports PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this manual.
Jim Stoppani, PhD
SIX WEEKS TO SICK ARMS BREAKDOWN This six-week program is a progression that ramps up the training frequency (how often you train arms each week) weekly until week 6 when you back off again.
THE BREAKDOWN WEEK 1 • ONCE PER WEEK
ANNIHILATES YOUR BIS & TRIS WITH NEGATIVE REP TRAINING TO DESTROY EVERY SINGLE MUSCLE FIBER IN THE ARMS. REQUIRES A FULL 7 DAYS TO RECOVER.
WEEK 2 • TWICE PER WEEK
USES LIGHT WEIGHT & HIGH REPS, BUT LOW VOLUME TO HELP YOUR ARMS TO BETTER RECOVER FROM THE WEEK 1 AND GET THEM READY.
WEEK 3-5 • THREE TIMES PER WEEK TO CAUSE OVER REACHING.
WEEK 6 • ONCE PER WEEK
STOPS THE OVER REACHING FROM BECOMING OVER TRAINING AND THE ARMS GROW DRAMATICALLY DURING THE RECOVERY.
WEEK 7 • ONCE PER WEEK
YES, THIS IS A 6-WEEK PROGRAM, BUT WE SUGGEST YOU ALSO TAKE IT EASY THE WEEK AFTER TO ALLOW YOUR ARMS TO RECOVER AND GROW BIGGER.
OVER REACHING EXPLAINED Over reaching refers to training to deliberately push the muscles close to a state of being overtrained. The key is to pull back on the training just before overtraining occurs. This was also known as supercompensation training, which was used by Eastern Bloc athletes. Research from the University of Connecticut confirms that this method results in significant increases in muscle size and muscle strength during the recovery phase from overreaching.
FORCE PRODUCTION (STRENGTH)
PHASE 2 PHASE 1
NORMAL TRAINING GAINS REBOUND OR SUPERCOMPENSATION OVER REACHING
BASE LEVEL OF STRENGTH OR POWER
OVER TRAINING TIME
BIG BICEPS
ANATOMY
BRACHIALIS In addition to the biceps, there is also a deeper muscle located on the front and outside of the arm beneath the biceps known as the brachialis. It attaches to the lower part of the humerus (upper arm bone) and crosses the elbow t to attach to the ulna (forearm bone). The brachialis flexes the arm, such as during hammer curls and standard curls, but gets the most focus when you curl your arm with a neutral grip, such as hammer curls, or rope hammer curls, and when you curl with an overhand grip, such as reverse-grip curls.
LONG HEAD BICEPS Long head of the biceps (outer head): It’s considered the long head because it originates higher on the shoulder (the back side of the scapula, or shoulder blade) than the short head. This is the biceps head that makes up the biceps peak when you flex it, so it’s critical to target it when you train. There are several ways to place more focus on the long head: 1) Do curls with your arms behind your body, such as incline dumbbell curl and behind-the-back cable curls. 2) Do curls with the upper arm turned in toward your body, such as concentration curls and close-grip barbell curls. 3) Use more of a neutral grip on curls, such as hammer curls, rope hammer curls and EZ-bar curls.
SHORT HEAD BICEPS Short head of the biceps (inner head): It originates on the front side of the scapula. There are two main ways to focus more on the inner head of the biceps. 1) Do curls with the arms in front of the body, such as preacher curls and machine curls. 2) Do curls with the upper arms turned out, such as high cable curls, wide-grip barbell curls, or dumbbell curls bringing the dumbbells out toward your sides.
BIG TRICEPS TRICEPS LATERAL HEAD This head makes up the mass of the triceps on the side of the arm to form part of the “horseshoe”. The lateral head gets the most focus when you do exercises with the arms at the side or in front of the body, such as triceps press downs, triceps kickbacks and lying triceps extensions.
TRICEPS LONG HEAD This head makes up the majority of the mass of the triceps high up and on the back of the arm. Unlike the lateral head and medial head, which start on the humerus bone (upper arm bone), the long head actually starts on the scapula (shoulder blade). The attachment of the triceps long head to the scapula is the reason that you focus more emphasis on the long head when you do triceps extensions with your arms overhead, such as with dumbbell overhead triceps extensions or cable overhead triceps extensions. Bringing the arms overhead stretches the long head. When you stretch a muscle it contracts with more force, which allows the long head to take the brunt of the load during overhead extensions.
TRICEPS MEDIAL HEAD This head makes up the mass of the triceps on the lower inside part of the arm and is best seen on the lower part of the arm during a front biceps pose. The medial head gets hit better when you do triceps exercises with an underhand grip, such as reverse-grip triceps extensions. Although three triceps heads start from different locations, they all converge onto one common tendon, which crosses the elbow t so that the three heads can cause extension at the elbow when they contract.
ANATOMY
To properly hit your arms during these 6 weeks, you’ll need to alternate your training split. Each week you will follow a four-day training split. However, based on the week and number of times you are training arms, you will be training on four different days of the week and pairing up different muscle groups each week. Use the following training splits for each week of the Six Weeks to Sick Arms program.
WEEK 6 WEEK 3-5 WEEK 2 WEEK 1
TRAINING SPLITS USE THIS TRAINING SPLIT DURING WEEK ONE: DAY MUSCLE GROUPS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Chest, Triceps, Biceps Legs, Calves Off Back, Abs Shoulders, Traps Off Off
USE THIS TRAINING SPLIT DURING WEEK TWO: DAY MUSCLE GROUPS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Chest, Triceps, Biceps Legs, Calves Off Back, Biceps, Triceps Shoulders, Traps, Abs Off Off
USE THIS TRAINING SPLIT DURING WEEK THREE, FOUR & FIVE: DAY MUSCLE GROUPS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Chest, Triceps, Biceps Shoulders, Traps, Abs Back, Biceps, Triceps Off Biceps, Triceps, Legs, Calves Off Off
USE THIS TRAINING SPLIT DURING WEEK SIX: DAY MUSCLE GROUPS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Chest, Abs Back, Calves Off Shoulders, Traps Biceps, Triceps, Legs Off Off
NO PAIN,
NO GAIN Since you’ll be training arms pretty much every other day during weeks three, four and five, you may be worried about your arms still being sore when you train them. Don’t be. Research from Japan shows that when subjects workout intensely to cause muscle pain and train that muscle again just two days later and again four days later when the muscle is still sore, it does not impede recovery. Plus this can actually help them grow. One study found that when subjects trained the same muscle group just two days later, the catabolic hormone cortisol was lower. Since cortisol increases muscle breakdown and competes with testosterone, having lower cortisol levels during and after workouts can make you more anabolic and allow your testosterone to better enhance muscle growth.
LOWER CORTISOL LEVELS “While Silk Amino Acids increase testosterone levels during excercise, they cut Cortisol levels almost in half. Since cortisol interferes with testosterone’s anabolic actions, lower cortisol further facilitates the muscle strength and growth promoting properties of testosterone.” Dr. Jim Stoppani 1 1
Dr. Jim Stoppani is a contributing writer for BPI SPORTS Magazines & Promotional Pieces.
CHEST, TRICEPS & BICEPS MONDAY
EXERCISE SETS REPS BENCH PRESS 3 8-10 REVERSE-GRIP BP 3 8-10 INCLINE DUMBBELL FLY 3 8-10 CABLE CROSSOVER 3 10-12 CLOSE-GRIP BP 3 3-5 (NEGATIVE REPS)*
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN
CLOSE-GRIP BP
3#
6-8
2-3 MIN
SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION
3^
6-8
2-3 MIN
TRICEPS PRESSDOWN BARBELL CURLS
3^ 3
6-8 3-5
2-3 MIN 2-3 MIN
BARBELL CURLS
3#
6-8
2-3 MIN
INCLINE DUMBBELL CURLS
3^
6-8
2-3 MIN
EZ-BAR PREACHER CURL
3^
6-8
2-3 MIN
(NEGATIVE REPS)*
MUSCLE GROUP
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. # Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing. ^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
LEGS & CALVES
TUESDAY
EXERCISE SETS REPS SQUAT 3 8-10 LEG PRESS 3 10-12 LEG EXTENSION 3 12-15 ROMANIAN DEAD LIFT 3 8-10 LYING LEG CURL 3 12-15 STANDING CALF RAISE 4 12-15 SEATED CALF RAISE 4 12-15
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1 MIN 1 MIN
MUSCLE GROUP
WEEK 1 WEEK 1 • ONCE PER WEEK
ANNIHILATES YOUR BIS & TRIS WITH NEGATIVE REP TRAINING TO DESTROY EVERY SINGLE MUSCLE FIBER IN THE ARMS. REQUIRES A FULL 7 DAYS TO RECOVER.
BACK & ABS THURSDAY EXERCISE BENT-OVER BARBELL ROW WIDE-GRIP PULLDOWN REVERSE-GRIP PULLDOWN STRAIGHT-ARM PULLDOWN SEATED CABLE ROW HANGING LEG RAISE STANDING CABLE CRUNCH
SETS REPS 3 8-10
REST 1-2 MIN
3
8-10
1-2 MIN
3
8-10
1-2 MIN
3
10-12
1-2 MIN
3 3 3
10-12 TO FAILURE 10-12
1-2 MIN 1 MIN 1 MIN
MUSCLE GROUP
SHOULDERS & TRAPS FRIDAY
EXERCISE SETS REPS BARBELL 4 8-10 SHOULDER PRESS 3 8-10 DUMBBELL UPRIGHT ROW 10-12 DUMBBELL 3 LATERAL RAISE 3 10-12 DUMBBELL BENT-OVER LATERAL RAISE 4 8-10 BARBELL SHRUG
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN
MUSCLE GROUP
WEEK 2 CHEST, TRICEPS & BICEPS MONDAY
EXERCISE SETS REPS INCLINE BENCH PRESS 3 8-10
REST 1-2 MIN
REVERSE-GRIP INCLINE DUMBBELL PRESS
3
8-10
1-2 MIN
DUMBBELL FLY
3
12-15
1-2 MIN
DECLINE DUMBBELL FLY
3
12-15
1-2 MIN
TRICEPS PRESS DOWN
3
15-20
1 MIN
LYING TRICEPS EXTENSION
3
15-20
1 MIN
INCLINE DUMBBELL CURL
3
15-20
1 MIN
DUMBBELL PREACHER CURL
3
15-20
1 MIN
DUMBBELL HAMMER CURL
3
15-20
1 MIN
MUSCLE GROUP
LEGS & CALVES TUESDAY
EXERCISE FRONT SQUAT
SETS REPS 3 8-10
REST 1-2 MIN
HACK SQUAT
3
8-10
1-2 MIN
LEG EXTENSION
3
8-10
1-2 MIN
SEATED LEG CURL
3
8-10
1-2 MIN
DUMBBELL ROMANIAN DEAD LIFT
3
8-10
1-2 MIN
SEATED LEG CURL
4
20-25
1 MIN
LEG PRESS CALF RAISE
4
15-20
1 MIN
MUSCLE GROUP
TECHNIQUE #1:
NEGATIVE REP TRAINING
To do negative reps use a weight that is about 20% heavier than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. Negative reps place more stress on the muscle fibers to cause more muscle damage. When you damage muscle fibers they are replaced with new ones called satellite cells (basically muscle stem cells) that grow bigger and stronger than the older fibers.
HIGHER TESTOSTERONE LEVELS “Research has shown that supplementing with silk amino acids can boost testosterone levels by more than double during exercise. Having higher testosterone levels during workouts can increase muscle strength and growth.” Dr. Jim Stoppani 1 1
Dr. Jim Stoppani is a contributing writer for BPI SPORTS Magazines & Promotional Pieces.
WEEK 2 WEEK 2 • TWICE PER WEEK
USES LIGHT WEIGHT & HIGH REPS, BUT LOW VOLUME TO HELP YOUR ARMS TO BETTER RECOVER FROM THE WEEK 1 AND GET THEM READY
BACK, BICEPS & TRICEPS THURSDAY
EXERCISE SETS REPS REST PULL-UP 3 TO FAILURE 1-2 MIN ONE-ARM 3 8-10 1-2 MIN DUMBBELL ROW WIDE-GRIP PULLDOWN 3 10-12 1-2 MIN SEATED CABLE ROW 3 10-12 1-2 MIN STRAIGHT-ARM 3 12-15 1-2 MIN PULLDOWN EZ-BAR CURL 3 20-25 1 MIN HIGH CABLE CURL 3 20-25 1 MIN BEHIND-THE-BACK 3 20-25 CABLE CURL TRICEPS DIPS 3 TO FAILURE 1 MIN CABLE OVERHEAD 3 20-25 1 MIN TRICEPS EXTENSION ROPE TRICEPS 3 20-25 1 MIN PRESSDOWN
MUSCLE GROUP
James Grage
SHOULDERS, TRAPS & ABS FRIDAY
EXERCISE DUMBBELL SHOULDER PRESS MACHINE LATERAL RAISE SMITH MACHINE UPRIGHT ROW MACHINE REAR DELT FLY DUMBBELL SHRUG REVERSE CRUNCH superset with CRUNCH
James Grage
SETS REPS 3 8-10
REST 1-2 MIN
3
12-15
1-2 MIN
3
12-15
1-2 MIN
3
12-15
1-2 MIN
4 3
10-12 TO FAILURE
1-2 MIN -
3
TO FAILURE
1 MIN
MUSCLE GROUP
touted as “breakthrough”, “state-of-the-art”, “best in class”, “scientifically proven”.
Received his doctorate in exercise physiology from the University of Connecticut, where he also minored in biochemistry. After I graduated, I served as a post-doctoral research fellow at Yale University School of Medicine, in the John B. Pierce Laboratory and Department of Cellular and Molecular Physiology. Great place to cut my teeth! I learned a lot and all that training even earned me the Gatorade® Beginning Investigator in Exercise Science Award from the American Physiology Society.
“The R&D team at BPI Sports are the first to realize the potential that SAAs have for those of us who are interested in building more muscle, more strength, and more endurance, not to mention losing more body fat.” I’m not telling you all this to make myself sound like the smartest guy in the world. It’s that I’ve been fortunate to have worked with the best and brightest researchers and scientific leaders in the world and, pick up a whole lot of knowledge and experience along the way. One of the things that I learned early on from my academic training and research background was to be skeptical – sometimes very SKEPTICAL, especially of things
So what was their find?
Silk Amino Acids (SAAs). Although silk amino acids have been used for millennia in Traditional Chinese Medicine, new research is suddenly putting them in the spotlight today. The R&D team at BPI Sports is the first to realize the potential that SAAs have for those of us who are interested in building more muscle, more strength and more endurance, not to mention losing more body fat. As the name implies, silk amino acids are derived from the protein in silk. The protein is hydrolyzed to produce polypeptides (short protein chains) comprised mainly of the amino acids alanine, glycine, serine, valine, and threonine. While each of these amino acids provide specific benefits in the body individually, supplementing them together in this unique form delivers a plethora of benefits. 125% INCREASE IN EXERCISE DURATION 35
NORMAL EXERCISE SAA PREPARATION
30
SWIMMING TIME IN MINUTES
Jim Stoppani, Ph.D.
You get the idea, I’m sure. So, when the R&D guys over at BPI Sports came to me and told me about a discovery they made that was a “game changer … the sports nutrition find of the decade”, I was naturally skeptical but open to hearing more. After all, BPI Sports is one of the hottest nutrition brands in the country, and just about every product that they’ve introduced has skyrocketed to the top tier of popularity. Heck, they are even the new ‘it’ brand at GNC. These guys seem to be doing an awful lot right.
28 25 20 15
±
10 5 0
12
4-FOLD INCREASE IN ANABOLIC RATIO
• Markedly increased anabolic ratio of up to 400%; which as you may know is a measurement of the ratio of testosterone to cortisol. • Increased exercise endurance by 125%. Which means exercise time to exhaustion more than doubled with the use of SAAs.
(TESTOSTERONE TO CORTICOSTERONE) BLOOD TESTOSTERONE CONCENTRATIONS 5000 NORMAL EXERCISE
4000
4,725 ng/ml
3000 2000 1,804 ng/ml 1000 0 260% INCREASE IN TESTOSTERONE LEVELS
BLOOD CORTICOSTERONE CONCENTRATIONS
• Increased muscle size by 15% while simultaneously decreasing body fat.
125
• Increased testosterone levels by almost 200%.
100
There is no denying that the science and benefits are extremely legitimate and the newly released BLOX by BPI, is the only product available with these ingredients which will offer these results. BPI not only nailed it with flavoring, but created a great product that works based on legitimate, real, Science.
SAA PREPARATION
NORMAL EXERCISE
104.3 pg/ml
SAA PREPARATION
75 65.9 pg/ml
50 25 0
36% REDUCTION IN CORTICOSTERONE LEVELS
1
Chris Mackenzie is the East Coast Sales Manager for BPI Sports
Dr. Jim Stoppani is a contributing writer for BPI SPORTS Magazines & Promotional Pieces.
Once you carefully comb through the scientific literature you start realizing just how beneficial SAAs can be. The published in vivo model research thus far shows that SAAs have an amazing range of effects on muscle size, body fat, and sports performance, including:
WEEK 3 CHEST, TRICEPS & BICEPS MONDAY
EXERCISE SETS REPS REST CABLE CROSSOVER 3 15-20 1-2 MIN BENCH PRESS 3 15-20 1-2 MIN INCLINE DUMBBELL FLY 3 15-20 1-2 MIN INCLINE DUMBBELL PRESS 3 15-20 1-2 MIN CLOSE-GRIP BP 3 3-5 2-3 MIN
MUSCLE GROUP
(NEGATIVE REPS)*
CLOSE-GRIP BP SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION TRICEPS PRESSDOWN BARBELL CURLS
3# 3^
4-6 4-6
2-3 MIN 2-3 MIN
3^ 3
4-6 3-5
2-3 MIN 2-3 MIN
BARBELL CURLS INCLINE DUMBBELL CURLS EZ-BAR PREACHER CURLS
3# 3^
4-6 4-6
2-3 MIN 2-3 MIN
3^
4-6
2-3 MIN
(NEGATIVE REPS)*
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. # Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing. ^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
SHOULDERS, TRAPS & ABS TUESDAY
EXERCISE SETS REPS CABLE LATERAL RAISE 3 15-20 SMITH MACHINE 3 15-20 BEHIND THE NECK SHOULDER PRESS SMITH MACHINE 3 15-20 UPRIGHT ROW FACE PULLS 3 15-20 4 DUMBBELL SHRUG 15-20 BICYCLE CRUNCH 3 TO FAILURE OBLIQUE CRUNCH 3 TO FAILURE ON ANGLED BACK EXTENSION BENCH
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1 MIN 1 MIN
MUSCLE GROUP
TECHNIQUE #2: OVER REACHING
This technique pushes the muscle fibers to their limit, causing them to momentarily get weaker and smaller. But once the training slows down, the muscle fibers rebound by growing bigger and stronger than they ever could have.
“Taking a scoop of 1.M.R™ is an absolute must before a hard workout. It keeps my strength, energy and intensity up from start to finish.” James Grage 1
1
James Grage is the Vice President of BPI Sports
WEEK 3 BACK, BICEPS & TRICEPS WEDNESDAY
EXERCISE SETS REPS STRAIGHT-ARM 3 15-20 PULLDOWN WIDE GRIP PULLDOWN 3 15-20 BENT OVER BARBELL ROW 3 15-20 SEATED CABLE ROW 3 15-20 STANDING CABLE 3 10-12 CONCENTRATION CURLS BEHIND THE 3 10-12 BACK CABLE CURLS MACHINE CURLS 3 10-12 ONE ARM DUMBBELL 3 10-12 OVERHEAD TRICEP EXTENSIONS TRICEPS PRESSDOWNS 3 10-12 BENCH DIPS 3 10-12
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN
MUSCLE GROUP
WEEK 3 • THREE TIMES PER WEEK TO CAUSE “OVER REACHING”
TRICEPS, BICEPS, LEGS & CALVES FRIDAY EXERCISE LYING TRICEPS EXTENSIONS superset with BARBELL CURLS TRICEPS PUSHDOWNS superset with HIGH CABLE CURLS LEG EXTENSION SQUAT LEG PRESS LYING LEG CURL ROMANIAN DEAD LIFT SEATED CALF RAISE LEG PRESS CALF RAISE
SETS REPS 4 8-10
REST -
4
8-10
4
8-10
1-2 MIN -
4 3 3 3 3 3 4 4
8-10 15-20 15-20 15-20 15-20 15-20 20-25 15-20
1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1 MIN 1 MIN
MUSCLE GROUP
CHEST, TRICEPS & BICEPS MONDAY
EXERCISE REVERSE-GRIP INCLINE BP DUMBBELL BP MACHINE FLY CABLE CROSSOVER FROM LOW PULLEY CLOSE-GRIP BP
SETS REPS 3 10-12
REST 1-2 MIN
3 3 3
10-12 10-12 10-12
1-2 MIN 1-2 MIN 1-2 MIN
3
3-5
2-3 MIN
CLOSE-GRIP BP SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION TRICEPS PRESSDOWN BARBELL CURLS
3# 3^
10-12 10-12
2-3 MIN 2-3 MIN
3^ 3
10-12 3-5
2-3 MIN 2-3 MIN
BARBELL CURLS INCLINE DUMBBELL CURLS EZ-BAR PREACHER CURL
3# 3^
10-12 10-12
2-3 MIN 2-3 MIN
3^
10-12
2-3 MIN
(NEGATIVE REPS)*
(NEGATIVE REPS)*
MUSCLE GROUP
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. # Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing. ^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
SHOULDERS, TRAPS & ABS TUESDAY
EXERCISE SETS DUMBBELL 3 SHOULDER PRESS 3 CABLE UPRIGHT ROW 3 CABLE LATERAL RAISE DUMBBELL BENT-OVER 3 LATERAL RAISE 4 ONE-ARM SMITH MACHINE SHRUG 3 HANGING LEG RAISE triset with 3 TWISTING CRUNCH triset with 3 REVERSE CRUNCH
REPS 10-12
REST 1-2 MIN
10-12 10-12 10-12
1-2 MIN 1-2 MIN 1-2 MIN
10-12
1-2 MIN
TO FAILURE
-
TO FAILURE
-
TO FAILURE
1 MIN
MUSCLE GROUP
WEEK 4 TECHNIQUE #3:
UNDULATING PERIODIZATION This is simply the constant switching up of weight and rep ranges every workout. This is just a fancy term for what Joe Weider coined the Weider Principle of Muscle Confusion. Research studies from both Brazil and the University of Connecticut have ed this form of periodization for making continued gains.
Abe
BACK, BICEPS & TRICEPS WEDNESDAY
EXERCISE SETS REPS 10-12 PULLUPS 3 10-12 ONE-ARM 3 DUMBBELL ROW REVERSE-GRIP 10-12 3 PULLDOWN 10-12 STRAIGHT-ARM 3 PULLDOWN 15-20 4 BEHIND-THE-BACK CABLE CURLS HIGH CABLE CURLS 3 15-20 ROPE CABLE CURLS 3 15-20 15-20 TRICEPS PRESSDOWNS 3 CABLE OVERHEAD 3 15-20 TRICEPS EXTENSIONS 15-20 REVERSE-GRIP 3 TRICEPS PRESSDOWNS
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN
MUSCLE GROUP
WEEK 4
WEEK 4 • THREE TIMES PER WEEK TO CAUSE “OVER REACHING”
TRICEPS, BICEPS, LEGS & CALVES FRIDAY
EXERCISE LYING TRICEPS EXTENSIONS superset with CLOSE-GRIP BP
SETS 3
REPS 25-30
REST MUSCLE GROUP -
3
25-30
1-2 MIN
TRICEPS PUSHDOWNS (ROPE HANDLE) superset with CABLE OVERHEAD TRICEPS EXTENSIONS
3
25-30
-
3
25-30
1-2 MIN
INCLINE DUMBBBELL CURLS superset with ALTERNATING DUMBBELL CURLS
3
25-30
-
3
25-30
1-2 MIN
ROPE CABLE CURLS superset with CABLE CURLS (STRAIGHT BAR)
3
25-30
-
3
25-30
1-2 MIN
LYING TRICEPS EXTENSIONS superset with BARBELL CURLS
4
8-10
-
4
8-10
TRICEP PUSHDOWNS superset with HIGH CABLE CURLS
4
8-10
1-2 MIN -
4
8-10
1-2 MIN
FRONT SQUAT
3
10-12
1-2 MIN
DUMBBELL STEP-UP
3
10-12
1-2 MIN
LEG PRESS
3
10-12
1-2 MIN
LEG EXTENSION
3
10-12
1-2 MIN
LYING LEG CURL
3
10-12
1-2 MIN
LEG PRESS CALF RAISE
4
10-12
1 MIN
SEATED CALF RAISE
4
10-12
1 MIN
TECHNIQUE #4: DROP SETS
This is a technique that allows you to take a set past muscle failure. Once you reach muscle failure, immediately reduce the weight by 20-30% and continuing the set until reaching muscle failure again. This not only puts more stress on the muscle fibers, but also helps to boost growth hormone levels higher.
“When I’m trying to put on muscle and kick up my strength, I stack A-50™ with A-HD™. It’s a game changer.” Cody Caywood 1 1
Cody Caywood is the West Coast Sales Manager for BPI Sports
CHEST, TRICEPS & BICEPS
MONDAY
EXERCISE SETS REPS BENCH PRESS 3 4-6 INCLINE DUMBBELL BP 3 4-6 DUMBBELL FLY 3 12-15 CABLE CROSSOVER 3 12-15 FROM MID PULLEY CLOSE-GRIP BP 3 3-5
REST 2-3 MIN 2-3 MIN 1-2 MIN 1-2 MIN
CLOSE-GRIP BP SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION TRICEPS PRESSDOWN BARBELL CURLS
3# 3^
8-10 8-10
2-3 MIN 2-3 MIN
3^ 3
8-10 3-5
2-3 MIN 2-3 MIN
BARBELL CURLS INCLINE DUMBBELL CURLS EZ-BAR PREACHER CURL
3# 3^
8-10 8-10
2-3 MIN 2-3 MIN
3^
8-10
2-3 MIN
(NEGATIVE REPS)*
(NEGATIVE REPS)*
MUSCLE GROUP
2-3 MIN
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. # Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing. ^ Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
SHOULDERS, TRAPS & ABS TUESDAY
EXERCISE SETS REPS REST BARBELL 3 4-6 2-3 MIN SHOULDER PRESS STANDING DUMBBELL 3 4-6 2-3 MIN SHOULDER PRESS DUMBBELL 3 12-15 1-2 MIN LATERAL RAISE MACHINE REAR 3 12-15 1-2 MIN DELT FLY SMITH MACHINE SHRUG 2 4-6 2-3 MIN 2 BEHIND-THE-BACK 12-15 1-2 MIN SMITH MACHINE SHRUG 3 BICYCLE CRUNCH TO FAILURE 1-2 MIN CABLE WOODCHOPPER 3 15-20 1-2 MIN
MUSCLE GROUP
WEEK 5 TECHNIQUE #5: REST PAUSE
This is another technique that allows you to take a set past muscle failure. To use rest-pause after reaching muscle failure, rest 15 seconds and then continue the set. This not only puts more stress on the muscle fibers, but also helps to boost growth hormone levels higher.
“Since I started taking SOLID™ my arms have gotten more cut, vascular and fuller. Now that I started, I don’t want to stop” Antionne Scott 1 1
Antionne Scott is a member of team BPI and received complimentary products in exchange for his testimonial.
BACK, BICEPS & TRICEPS WEDNESDAY
EXERCISE SETS REPS BENT-OVER 3 4-6 BARBELL ROW WIDE-GRIP PULLDOWN 3 4-6 REVERSE-GRIP 3 12-15 PULLDOWN STRAIGHT-ARM 3 12-15 PULLDOWN PREACHER CURL 3 20-25 INCLINE 3 20-25 DUMBBELL CURL DUMBBELL 3 20-25 HAMMER CURL TRICEPS PRESSDOWN 3 20-25 MACHINE TRICEPS 3 20-25 EXTENSION DUMBBELL OVERHEAD 3 20-25 TRICEPS EXTENSION
REST 2-3 MIN 2-3 MIN 1-2 MIN 1-2 MIN 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN
MUSCLE GROUP
WEEK 5 WEEK 5 • THREE TIMES PER WEEK TO CAUSE “OVER REACHING”
TRICEPS, BICEPS, LEGS & CALVES FRIDAY EXERCISE CLOSE-GRIP BENCH PRESS giant set with LYING TRICEPS EXTENSIONS giant set with DUMBBELL OVERHEAD EXTENSIONS giant set with BENCH DIPS PRONE INCLINE CURLS giant set with INCLINE DUMBBELL CURLS giant set with EZ-BAR CURLS giant set with DUMBBELL HAMMER CURLS SQUAT LEG PRESS LEG EXTENSION ROMANIAN DEADLIFT SEATED LEG CURL STANDING CALF RAISE SEATED CALF RAISE
SETS 3
REPS 12-15
REST -
3
12-15
-
3
12-15
-
3
12-15
2-3 MIN
3
12-15
-
3
12-15
-
3
12-15
-
3
12-15
2-3 MIN
3 3 3 3 3 4 4
4-6 4-6 12-15 4-6 12-15 12-15 20-25
2-3 MIN 2-3 MIN 1-2 MIN 2-3 MIN 1-2 MIN 1 MIN 1 MIN
MUSCLE GROUP
TECHNIQUE #6: SUPERSETS
In some workouts you will use supersets, which is the pairing of two exercises back-to-back with no rest between exercises. In some workouts you pair biceps and triceps exercises for supersets. In other workouts you pair two biceps exercises together and two triceps exercises together, for supersets that are referred to as compound sets. This really blasts the muscle fibers and pushes growth hormone levels higher.
“1.M.R™ gives me amazing pumps, energy and focus but when I stack it with BLOX™, during my workout, it takes everything to the next level. My strength, stamina and muscle recovery are off the charts.” Abe* *Abe is the Customer Service Manager for BPI Sports
WEEK 6 • ONCE PER WEEK
STOPS THE OVER REACHING FROM BECOMING OVER THE ARMS GROW DRAMATICALLY DURING THE RECOVERY
CHEST, TRICEPS & ABS MONDAY
Easy arm workout – higher reps or moderate reps EXERCISE SETS REPS REST BENCH PRESS 3 8-10 1-2 MIN REVERSE-GRIP INCLINE 3 8-10 1-2 MIN DUMBBELL BP INCLINE 3 15-20 1 MIN DUMBBELL FLY SMITH MACHINE 3 15-20 1-2 MIN BENCH PRESS HANGING LEG RAISE 3 TO FAILURE 1 MIN CABLE CRUNCH 3 15-20 1 MIN OBLIQUE 3 15-20 1 MIN CABLE CRUNCH
MUSCLE GROUP
BACK & CALVES TUESDAY EXERCISE BENT-OVER BARBELL ROW
SETS REPS REST 1-2 MIN 3 8-10
WIDE-GRIP PULLDOWN
3
8-10
1-2 MIN
STRAIGHT-ARM PULLDOWN
3
15-20
1-2 MIN
SEATED CABLE ROW
3
15-20
1-2 MIN
SEATED CALF RAISE
3
15-20
-
3
6-20
1 MIN
superset with ONE-LEGGED STANDING CALF RAISE (BODY WEIGHT)
MUSCLE GROUP
WEEK 6 SHOULDERS & TRAPS THURSDAY EXERCISE BARBELL SHOULDER PRESS
SETS REPS 3 8-10
REST 1-2 MIN
DUMBBELL LATERAL RAISE
3
8-10
1-2 MIN
DUMBBELL REAR DELT RAISE
3
15-20
1-2 MIN
MACHINE SHOULDER PRESS
3
15-20
-
BARBELL SHRUG
4
8-10
1-2 MIN
BEHIND-THE-BACK SMITH MACHINE SHRUG
2
12-15
1-2 MIN
MUSCLE GROUP
TRICEPS, BICEPS & LEGS FRIDAY EXERCISE SETS REPS CLOSE-GRIP BP 3 8-10 DUMBBELL OVERHEAD 3 8-10 TRICEPS EXTENSION TRICEPS PRESSDOWN 3 8-10 BARBELL CURL 3 8-10 INCLINE DUMBBELL CURL 3 8-10 DUMBBELL HAMMER CURL 3 8-10 SQUAT 3 8-10 LEG PRESS 3 8-10 LEG EXTENSION 3 15-20 SMITH MACHINE SQUAT 3 15-20 ROMANIAN DEADLIFT 3 8-10 SEATED LEG CURL 3 15-20
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1 MIN 1 MIN 1-2 MIN 1 MIN
MUSCLE GROUP
PLEMENTS
6 WEEKS TO SICK ARMS SUP your regimen to help enhance a list of supplements to include to lete without A program by me would not be comp possible on your arms. ensuring that you add as much size as your results. These ones are critical for
1.M.R
to be you’ll need all the help you can get Arms Program are pretty brutal. So cts to take produ ite favor my of one The workouts in the Six Weeks to Sick is 1.M.R from the first set to the last set. e amped up to keep your intensity up but the creatine, beta-alanine, taurin it give you the energy boost you need, before tough workouts. Not only will up as well. and caffeine will keep your strength
BLOX
and will need assistance to recover les are going to be pushed to the limits help During this 6 week program your musc Amino Acids (SAAs) in BLOX can Silk The . BLOX take you st sugge I e to put as as quickly as possible. This is wher during intense training. You need raised is that one horm olic raise lower cortisol levels, which is a catab building muscle. SAAs can also help breakdown of muscle as you do in ds much emphasis on preventing the of taking BLOX, I pushed past 230 poun s week few first the In ery. recov le testosterone levels, speeding up musc 25. 220-2 (lean) when I normally always sit at
RNING FIRST THING IN THE MO Acids) no Ami 1 scoop of BLOX™ (Silk
PRE-WORKOUT 1 scoop of 1.M.R™
BREAKFAST 3 large whole eggs 3 large egg whites 2 cups cooked oatmeal
DURING WORKOUT no Acids) 1 scoop of BLOX™ (Silk Ami
MORNING SNACK 1 scoop of your favorite protein d 2 slices of whole wheat brea 1 tbsp peanut butter wich) 1 tbsp of jelly (make pb & j sand e 1 large appl LUNCH water) 1 can white albacore tuna (in 1 tbsp light mayonnaise 2 slices whole wheat bread (make tuna sandwich)
1 tbsp light mayonnaise AFTER LUNCH SNACK 1 cup lowfat cottage cheese 1 cup sliced pineapple
cheese) (mix pineapple in with cottage
6 whole wheat crackers 1 tbsp peanut butter
kers) (spread peanut butter on crac
out) (Ultra Concentrated Pre-Work
1 large apple
POST WORKOUT 3-5 grams of creatine 1 giant-sized pixy stick ein 2 scoops of your favorite prot DINNER 8 oz. top sirloin steak 1 cup cooked brown rice 1 cup cooked black beans (mix beans & rice together)
1 cup chopped broccoli 2 cups mixed green salad 1 tbsp olive oil 1 tbsp vinegar (mix beans & rice together)
NIGHT TIME SNACK (Eat Right Before Bed) 1 scoop of your favorite protein 1 oz. of walnuts
QR code For a complete nutrition plan scan or visit http://bit.ly/x4ecNo
Hey, I’m Abe... the customer service guy here at BPI SPORTS. If you’ve been to our Facebook page you’ll see me posting videos, training tips and contests for free product. Just recently we launched a new “official” BPI SPORTS page on Facebook. To say thank you to all of our friends and customers I wanted to do a NEW CONTEST…. something different than we’ve ever done before. We’re always getting people posting on our wall that wish they could come train at our gym here at BPI Headquarters. For those of you who haven’t seen it, we have over 3,200 of some of the coolest equipment you’ll find anywhere. SO HERE’S THE OPPORTUNITY:
WIN A TRIP & to FORT
LAUDERDALE, FL. & visit the BPI SPORTS HQ
1YEAR SUPPLY OF 1.M.R.
Come train in our gym with me (hotel, airfare and meals included). Spend the day doing what we do. We’ll go to the kitchen in the office, take our 1MR and go have a killer workout. Speaking of 1MR, you’ll also WIN a 1 YEAR SUPPLY of 1MR. While you’re here we’ll shoot some training videos and throw them up on our website and Facebook.
Just visit our Facebook page and you’ll find all the details for entering. While you’re there don’t forget to hit me up and say
“What’s up Abe”.
Scan this QR Code or visit Facebook.com/BPIonline
SILK AMINO ACIDS (SAAs) SAAs are a precise, well calculated, scientific breakthrough for adding strength, building muscle and enhancing performance. * †
AVAILABLE AT
*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. † When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings.
GROW BIG ARMS IN JUST 6 WEEKS
When I used to train back in the day at Gibson’s Gym in Manchester, Connecticut, one of the slogans on the back of the Gibson’s Gym T-shirts read, “It doesn’t matter what kind of car you drive. What matters is the size of the arms hanging out of the window.” Big arms not only symbolize masculinity, but they’re also the most visible body part you have, and it’s the one that essentially announces to the world that yes, you are strong and muscular, and yes, you are a weight lifter. So it’s no surprise that big arms seem to be what every guy, and even many women, want. So given that getting big arms is a common goal that almost all of
COVER DESIGN: Omar Ramirez PHOTOGRAPHER: Mike McErlane
INSIDE CONTENTS TRAINING
Chest, Triceps, Biceps Legs, Calves, Back, Abs Shoulders & Traps
NUTRITION
Secrets to get you Bigger & Stronger. Diet & Supplements for Growing Bigger Arms
SCIENCE
The Truth about Silk Amino Acids
us have, I figured that it made perfect sense to give you a booklet on building them.
Jim Stoppani, PhD Regardless of where you’re starting from, this six-week program will put a noticeable amount of size on your arms. Many of you guys can expect to put on an inch or more on your arms by the end.
EDITOR: James Grage CREATIVE DIRECTOR: Silvia Cortes GRAPHIC ARTIST: Omar Ramirez WRITER: Dr. Jim Stoppani CONTRIBUTORS: The Team at BPI Sports PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this manual.
Jim Stoppani, PhD
SIX WEEKS TO SICK ARMS BREAKDOWN This six-week program is a progression that ramps up the training frequency (how often you train arms each week) weekly until week 6 when you back off again.
THE BREAKDOWN WEEK 1 • ONCE PER WEEK
ANNIHILATES YOUR BIS & TRIS WITH NEGATIVE REP TRAINING TO DESTROY EVERY SINGLE MUSCLE FIBER IN THE ARMS. REQUIRES A FULL 7 DAYS TO RECOVER.
WEEK 2 • TWICE PER WEEK
USES LIGHT WEIGHT & HIGH REPS, BUT LOW VOLUME TO HELP YOUR ARMS TO BETTER RECOVER FROM THE WEEK 1 AND GET THEM READY.
WEEK 3-5 • THREE TIMES PER WEEK TO CAUSE OVER REACHING.
WEEK 6 • ONCE PER WEEK
STOPS THE OVER REACHING FROM BECOMING OVER TRAINING AND THE ARMS GROW DRAMATICALLY DURING THE RECOVERY.
WEEK 7 • ONCE PER WEEK
YES, THIS IS A 6-WEEK PROGRAM, BUT WE SUGGEST YOU ALSO TAKE IT EASY THE WEEK AFTER TO ALLOW YOUR ARMS TO RECOVER AND GROW BIGGER.
OVER REACHING EXPLAINED Over reaching refers to training to deliberately push the muscles close to a state of being overtrained. The key is to pull back on the training just before overtraining occurs. This was also known as supercompensation training, which was used by Eastern Bloc athletes. Research from the University of Connecticut confirms that this method results in significant increases in muscle size and muscle strength during the recovery phase from overreaching.
FORCE PRODUCTION (STRENGTH)
PHASE 2 PHASE 1
NORMAL TRAINING GAINS REBOUND OR SUPERCOMPENSATION OVER REACHING
BASE LEVEL OF STRENGTH OR POWER
OVER TRAINING TIME
BIG BICEPS
ANATOMY
BRACHIALIS In addition to the biceps, there is also a deeper muscle located on the front and outside of the arm beneath the biceps known as the brachialis. It attaches to the lower part of the humerus (upper arm bone) and crosses the elbow t to attach to the ulna (forearm bone). The brachialis flexes the arm, such as during hammer curls and standard curls, but gets the most focus when you curl your arm with a neutral grip, such as hammer curls, or rope hammer curls, and when you curl with an overhand grip, such as reverse-grip curls.
LONG HEAD BICEPS Long head of the biceps (outer head): It’s considered the long head because it originates higher on the shoulder (the back side of the scapula, or shoulder blade) than the short head. This is the biceps head that makes up the biceps peak when you flex it, so it’s critical to target it when you train. There are several ways to place more focus on the long head: 1) Do curls with your arms behind your body, such as incline dumbbell curl and behind-the-back cable curls. 2) Do curls with the upper arm turned in toward your body, such as concentration curls and close-grip barbell curls. 3) Use more of a neutral grip on curls, such as hammer curls, rope hammer curls and EZ-bar curls.
SHORT HEAD BICEPS Short head of the biceps (inner head): It originates on the front side of the scapula. There are two main ways to focus more on the inner head of the biceps. 1) Do curls with the arms in front of the body, such as preacher curls and machine curls. 2) Do curls with the upper arms turned out, such as high cable curls, wide-grip barbell curls, or dumbbell curls bringing the dumbbells out toward your sides.
BIG TRICEPS TRICEPS LATERAL HEAD This head makes up the mass of the triceps on the side of the arm to form part of the “horseshoe”. The lateral head gets the most focus when you do exercises with the arms at the side or in front of the body, such as triceps press downs, triceps kickbacks and lying triceps extensions.
TRICEPS LONG HEAD This head makes up the majority of the mass of the triceps high up and on the back of the arm. Unlike the lateral head and medial head, which start on the humerus bone (upper arm bone), the long head actually starts on the scapula (shoulder blade). The attachment of the triceps long head to the scapula is the reason that you focus more emphasis on the long head when you do triceps extensions with your arms overhead, such as with dumbbell overhead triceps extensions or cable overhead triceps extensions. Bringing the arms overhead stretches the long head. When you stretch a muscle it contracts with more force, which allows the long head to take the brunt of the load during overhead extensions.
TRICEPS MEDIAL HEAD This head makes up the mass of the triceps on the lower inside part of the arm and is best seen on the lower part of the arm during a front biceps pose. The medial head gets hit better when you do triceps exercises with an underhand grip, such as reverse-grip triceps extensions. Although three triceps heads start from different locations, they all converge onto one common tendon, which crosses the elbow t so that the three heads can cause extension at the elbow when they contract.
ANATOMY
To properly hit your arms during these 6 weeks, you’ll need to alternate your training split. Each week you will follow a four-day training split. However, based on the week and number of times you are training arms, you will be training on four different days of the week and pairing up different muscle groups each week. Use the following training splits for each week of the Six Weeks to Sick Arms program.
WEEK 6 WEEK 3-5 WEEK 2 WEEK 1
TRAINING SPLITS USE THIS TRAINING SPLIT DURING WEEK ONE: DAY MUSCLE GROUPS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Chest, Triceps, Biceps Legs, Calves Off Back, Abs Shoulders, Traps Off Off
USE THIS TRAINING SPLIT DURING WEEK TWO: DAY MUSCLE GROUPS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Chest, Triceps, Biceps Legs, Calves Off Back, Biceps, Triceps Shoulders, Traps, Abs Off Off
USE THIS TRAINING SPLIT DURING WEEK THREE, FOUR & FIVE: DAY MUSCLE GROUPS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Chest, Triceps, Biceps Shoulders, Traps, Abs Back, Biceps, Triceps Off Biceps, Triceps, Legs, Calves Off Off
USE THIS TRAINING SPLIT DURING WEEK SIX: DAY MUSCLE GROUPS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Chest, Abs Back, Calves Off Shoulders, Traps Biceps, Triceps, Legs Off Off
NO PAIN,
NO GAIN Since you’ll be training arms pretty much every other day during weeks three, four and five, you may be worried about your arms still being sore when you train them. Don’t be. Research from Japan shows that when subjects workout intensely to cause muscle pain and train that muscle again just two days later and again four days later when the muscle is still sore, it does not impede recovery. Plus this can actually help them grow. One study found that when subjects trained the same muscle group just two days later, the catabolic hormone cortisol was lower. Since cortisol increases muscle breakdown and competes with testosterone, having lower cortisol levels during and after workouts can make you more anabolic and allow your testosterone to better enhance muscle growth.
LOWER CORTISOL LEVELS “While Silk Amino Acids increase testosterone levels during excercise, they cut Cortisol levels almost in half. Since cortisol interferes with testosterone’s anabolic actions, lower cortisol further facilitates the muscle strength and growth promoting properties of testosterone.” Dr. Jim Stoppani 1 1
Dr. Jim Stoppani is a contributing writer for BPI SPORTS Magazines & Promotional Pieces.
CHEST, TRICEPS & BICEPS MONDAY
EXERCISE SETS REPS BENCH PRESS 3 8-10 REVERSE-GRIP BP 3 8-10 INCLINE DUMBBELL FLY 3 8-10 CABLE CROSSOVER 3 10-12 CLOSE-GRIP BP 3 3-5 (NEGATIVE REPS)*
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN
CLOSE-GRIP BP
3#
6-8
2-3 MIN
SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION
3^
6-8
2-3 MIN
TRICEPS PRESSDOWN BARBELL CURLS
3^ 3
6-8 3-5
2-3 MIN 2-3 MIN
BARBELL CURLS
3#
6-8
2-3 MIN
INCLINE DUMBBELL CURLS
3^
6-8
2-3 MIN
EZ-BAR PREACHER CURL
3^
6-8
2-3 MIN
(NEGATIVE REPS)*
MUSCLE GROUP
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. # Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing. ^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
LEGS & CALVES
TUESDAY
EXERCISE SETS REPS SQUAT 3 8-10 LEG PRESS 3 10-12 LEG EXTENSION 3 12-15 ROMANIAN DEAD LIFT 3 8-10 LYING LEG CURL 3 12-15 STANDING CALF RAISE 4 12-15 SEATED CALF RAISE 4 12-15
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1 MIN 1 MIN
MUSCLE GROUP
WEEK 1 WEEK 1 • ONCE PER WEEK
ANNIHILATES YOUR BIS & TRIS WITH NEGATIVE REP TRAINING TO DESTROY EVERY SINGLE MUSCLE FIBER IN THE ARMS. REQUIRES A FULL 7 DAYS TO RECOVER.
BACK & ABS THURSDAY EXERCISE BENT-OVER BARBELL ROW WIDE-GRIP PULLDOWN REVERSE-GRIP PULLDOWN STRAIGHT-ARM PULLDOWN SEATED CABLE ROW HANGING LEG RAISE STANDING CABLE CRUNCH
SETS REPS 3 8-10
REST 1-2 MIN
3
8-10
1-2 MIN
3
8-10
1-2 MIN
3
10-12
1-2 MIN
3 3 3
10-12 TO FAILURE 10-12
1-2 MIN 1 MIN 1 MIN
MUSCLE GROUP
SHOULDERS & TRAPS FRIDAY
EXERCISE SETS REPS BARBELL 4 8-10 SHOULDER PRESS 3 8-10 DUMBBELL UPRIGHT ROW 10-12 DUMBBELL 3 LATERAL RAISE 3 10-12 DUMBBELL BENT-OVER LATERAL RAISE 4 8-10 BARBELL SHRUG
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN
MUSCLE GROUP
WEEK 2 CHEST, TRICEPS & BICEPS MONDAY
EXERCISE SETS REPS INCLINE BENCH PRESS 3 8-10
REST 1-2 MIN
REVERSE-GRIP INCLINE DUMBBELL PRESS
3
8-10
1-2 MIN
DUMBBELL FLY
3
12-15
1-2 MIN
DECLINE DUMBBELL FLY
3
12-15
1-2 MIN
TRICEPS PRESS DOWN
3
15-20
1 MIN
LYING TRICEPS EXTENSION
3
15-20
1 MIN
INCLINE DUMBBELL CURL
3
15-20
1 MIN
DUMBBELL PREACHER CURL
3
15-20
1 MIN
DUMBBELL HAMMER CURL
3
15-20
1 MIN
MUSCLE GROUP
LEGS & CALVES TUESDAY
EXERCISE FRONT SQUAT
SETS REPS 3 8-10
REST 1-2 MIN
HACK SQUAT
3
8-10
1-2 MIN
LEG EXTENSION
3
8-10
1-2 MIN
SEATED LEG CURL
3
8-10
1-2 MIN
DUMBBELL ROMANIAN DEAD LIFT
3
8-10
1-2 MIN
SEATED LEG CURL
4
20-25
1 MIN
LEG PRESS CALF RAISE
4
15-20
1 MIN
MUSCLE GROUP
TECHNIQUE #1:
NEGATIVE REP TRAINING
To do negative reps use a weight that is about 20% heavier than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. Negative reps place more stress on the muscle fibers to cause more muscle damage. When you damage muscle fibers they are replaced with new ones called satellite cells (basically muscle stem cells) that grow bigger and stronger than the older fibers.
HIGHER TESTOSTERONE LEVELS “Research has shown that supplementing with silk amino acids can boost testosterone levels by more than double during exercise. Having higher testosterone levels during workouts can increase muscle strength and growth.” Dr. Jim Stoppani 1 1
Dr. Jim Stoppani is a contributing writer for BPI SPORTS Magazines & Promotional Pieces.
WEEK 2 WEEK 2 • TWICE PER WEEK
USES LIGHT WEIGHT & HIGH REPS, BUT LOW VOLUME TO HELP YOUR ARMS TO BETTER RECOVER FROM THE WEEK 1 AND GET THEM READY
BACK, BICEPS & TRICEPS THURSDAY
EXERCISE SETS REPS REST PULL-UP 3 TO FAILURE 1-2 MIN ONE-ARM 3 8-10 1-2 MIN DUMBBELL ROW WIDE-GRIP PULLDOWN 3 10-12 1-2 MIN SEATED CABLE ROW 3 10-12 1-2 MIN STRAIGHT-ARM 3 12-15 1-2 MIN PULLDOWN EZ-BAR CURL 3 20-25 1 MIN HIGH CABLE CURL 3 20-25 1 MIN BEHIND-THE-BACK 3 20-25 CABLE CURL TRICEPS DIPS 3 TO FAILURE 1 MIN CABLE OVERHEAD 3 20-25 1 MIN TRICEPS EXTENSION ROPE TRICEPS 3 20-25 1 MIN PRESSDOWN
MUSCLE GROUP
James Grage
SHOULDERS, TRAPS & ABS FRIDAY
EXERCISE DUMBBELL SHOULDER PRESS MACHINE LATERAL RAISE SMITH MACHINE UPRIGHT ROW MACHINE REAR DELT FLY DUMBBELL SHRUG REVERSE CRUNCH superset with CRUNCH
James Grage
SETS REPS 3 8-10
REST 1-2 MIN
3
12-15
1-2 MIN
3
12-15
1-2 MIN
3
12-15
1-2 MIN
4 3
10-12 TO FAILURE
1-2 MIN -
3
TO FAILURE
1 MIN
MUSCLE GROUP
touted as “breakthrough”, “state-of-the-art”, “best in class”, “scientifically proven”.
Received his doctorate in exercise physiology from the University of Connecticut, where he also minored in biochemistry. After I graduated, I served as a post-doctoral research fellow at Yale University School of Medicine, in the John B. Pierce Laboratory and Department of Cellular and Molecular Physiology. Great place to cut my teeth! I learned a lot and all that training even earned me the Gatorade® Beginning Investigator in Exercise Science Award from the American Physiology Society.
“The R&D team at BPI Sports are the first to realize the potential that SAAs have for those of us who are interested in building more muscle, more strength, and more endurance, not to mention losing more body fat.” I’m not telling you all this to make myself sound like the smartest guy in the world. It’s that I’ve been fortunate to have worked with the best and brightest researchers and scientific leaders in the world and, pick up a whole lot of knowledge and experience along the way. One of the things that I learned early on from my academic training and research background was to be skeptical – sometimes very SKEPTICAL, especially of things
So what was their find?
Silk Amino Acids (SAAs). Although silk amino acids have been used for millennia in Traditional Chinese Medicine, new research is suddenly putting them in the spotlight today. The R&D team at BPI Sports is the first to realize the potential that SAAs have for those of us who are interested in building more muscle, more strength and more endurance, not to mention losing more body fat. As the name implies, silk amino acids are derived from the protein in silk. The protein is hydrolyzed to produce polypeptides (short protein chains) comprised mainly of the amino acids alanine, glycine, serine, valine, and threonine. While each of these amino acids provide specific benefits in the body individually, supplementing them together in this unique form delivers a plethora of benefits. 125% INCREASE IN EXERCISE DURATION 35
NORMAL EXERCISE SAA PREPARATION
30
SWIMMING TIME IN MINUTES
Jim Stoppani, Ph.D.
You get the idea, I’m sure. So, when the R&D guys over at BPI Sports came to me and told me about a discovery they made that was a “game changer … the sports nutrition find of the decade”, I was naturally skeptical but open to hearing more. After all, BPI Sports is one of the hottest nutrition brands in the country, and just about every product that they’ve introduced has skyrocketed to the top tier of popularity. Heck, they are even the new ‘it’ brand at GNC. These guys seem to be doing an awful lot right.
28 25 20 15
±
10 5 0
12
4-FOLD INCREASE IN ANABOLIC RATIO
• Markedly increased anabolic ratio of up to 400%; which as you may know is a measurement of the ratio of testosterone to cortisol. • Increased exercise endurance by 125%. Which means exercise time to exhaustion more than doubled with the use of SAAs.
(TESTOSTERONE TO CORTICOSTERONE) BLOOD TESTOSTERONE CONCENTRATIONS 5000 NORMAL EXERCISE
4000
4,725 ng/ml
3000 2000 1,804 ng/ml 1000 0 260% INCREASE IN TESTOSTERONE LEVELS
BLOOD CORTICOSTERONE CONCENTRATIONS
• Increased muscle size by 15% while simultaneously decreasing body fat.
125
• Increased testosterone levels by almost 200%.
100
There is no denying that the science and benefits are extremely legitimate and the newly released BLOX by BPI, is the only product available with these ingredients which will offer these results. BPI not only nailed it with flavoring, but created a great product that works based on legitimate, real, Science.
SAA PREPARATION
NORMAL EXERCISE
104.3 pg/ml
SAA PREPARATION
75 65.9 pg/ml
50 25 0
36% REDUCTION IN CORTICOSTERONE LEVELS
1
Chris Mackenzie is the East Coast Sales Manager for BPI Sports
Dr. Jim Stoppani is a contributing writer for BPI SPORTS Magazines & Promotional Pieces.
Once you carefully comb through the scientific literature you start realizing just how beneficial SAAs can be. The published in vivo model research thus far shows that SAAs have an amazing range of effects on muscle size, body fat, and sports performance, including:
WEEK 3 CHEST, TRICEPS & BICEPS MONDAY
EXERCISE SETS REPS REST CABLE CROSSOVER 3 15-20 1-2 MIN BENCH PRESS 3 15-20 1-2 MIN INCLINE DUMBBELL FLY 3 15-20 1-2 MIN INCLINE DUMBBELL PRESS 3 15-20 1-2 MIN CLOSE-GRIP BP 3 3-5 2-3 MIN
MUSCLE GROUP
(NEGATIVE REPS)*
CLOSE-GRIP BP SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION TRICEPS PRESSDOWN BARBELL CURLS
3# 3^
4-6 4-6
2-3 MIN 2-3 MIN
3^ 3
4-6 3-5
2-3 MIN 2-3 MIN
BARBELL CURLS INCLINE DUMBBELL CURLS EZ-BAR PREACHER CURLS
3# 3^
4-6 4-6
2-3 MIN 2-3 MIN
3^
4-6
2-3 MIN
(NEGATIVE REPS)*
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. # Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing. ^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
SHOULDERS, TRAPS & ABS TUESDAY
EXERCISE SETS REPS CABLE LATERAL RAISE 3 15-20 SMITH MACHINE 3 15-20 BEHIND THE NECK SHOULDER PRESS SMITH MACHINE 3 15-20 UPRIGHT ROW FACE PULLS 3 15-20 4 DUMBBELL SHRUG 15-20 BICYCLE CRUNCH 3 TO FAILURE OBLIQUE CRUNCH 3 TO FAILURE ON ANGLED BACK EXTENSION BENCH
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1 MIN 1 MIN
MUSCLE GROUP
TECHNIQUE #2: OVER REACHING
This technique pushes the muscle fibers to their limit, causing them to momentarily get weaker and smaller. But once the training slows down, the muscle fibers rebound by growing bigger and stronger than they ever could have.
“Taking a scoop of 1.M.R™ is an absolute must before a hard workout. It keeps my strength, energy and intensity up from start to finish.” James Grage 1
1
James Grage is the Vice President of BPI Sports
WEEK 3 BACK, BICEPS & TRICEPS WEDNESDAY
EXERCISE SETS REPS STRAIGHT-ARM 3 15-20 PULLDOWN WIDE GRIP PULLDOWN 3 15-20 BENT OVER BARBELL ROW 3 15-20 SEATED CABLE ROW 3 15-20 STANDING CABLE 3 10-12 CONCENTRATION CURLS BEHIND THE 3 10-12 BACK CABLE CURLS MACHINE CURLS 3 10-12 ONE ARM DUMBBELL 3 10-12 OVERHEAD TRICEP EXTENSIONS TRICEPS PRESSDOWNS 3 10-12 BENCH DIPS 3 10-12
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN
MUSCLE GROUP
WEEK 3 • THREE TIMES PER WEEK TO CAUSE “OVER REACHING”
TRICEPS, BICEPS, LEGS & CALVES FRIDAY EXERCISE LYING TRICEPS EXTENSIONS superset with BARBELL CURLS TRICEPS PUSHDOWNS superset with HIGH CABLE CURLS LEG EXTENSION SQUAT LEG PRESS LYING LEG CURL ROMANIAN DEAD LIFT SEATED CALF RAISE LEG PRESS CALF RAISE
SETS REPS 4 8-10
REST -
4
8-10
4
8-10
1-2 MIN -
4 3 3 3 3 3 4 4
8-10 15-20 15-20 15-20 15-20 15-20 20-25 15-20
1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1 MIN 1 MIN
MUSCLE GROUP
CHEST, TRICEPS & BICEPS MONDAY
EXERCISE REVERSE-GRIP INCLINE BP DUMBBELL BP MACHINE FLY CABLE CROSSOVER FROM LOW PULLEY CLOSE-GRIP BP
SETS REPS 3 10-12
REST 1-2 MIN
3 3 3
10-12 10-12 10-12
1-2 MIN 1-2 MIN 1-2 MIN
3
3-5
2-3 MIN
CLOSE-GRIP BP SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION TRICEPS PRESSDOWN BARBELL CURLS
3# 3^
10-12 10-12
2-3 MIN 2-3 MIN
3^ 3
10-12 3-5
2-3 MIN 2-3 MIN
BARBELL CURLS INCLINE DUMBBELL CURLS EZ-BAR PREACHER CURL
3# 3^
10-12 10-12
2-3 MIN 2-3 MIN
3^
10-12
2-3 MIN
(NEGATIVE REPS)*
(NEGATIVE REPS)*
MUSCLE GROUP
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. # Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing. ^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
SHOULDERS, TRAPS & ABS TUESDAY
EXERCISE SETS DUMBBELL 3 SHOULDER PRESS 3 CABLE UPRIGHT ROW 3 CABLE LATERAL RAISE DUMBBELL BENT-OVER 3 LATERAL RAISE 4 ONE-ARM SMITH MACHINE SHRUG 3 HANGING LEG RAISE triset with 3 TWISTING CRUNCH triset with 3 REVERSE CRUNCH
REPS 10-12
REST 1-2 MIN
10-12 10-12 10-12
1-2 MIN 1-2 MIN 1-2 MIN
10-12
1-2 MIN
TO FAILURE
-
TO FAILURE
-
TO FAILURE
1 MIN
MUSCLE GROUP
WEEK 4 TECHNIQUE #3:
UNDULATING PERIODIZATION This is simply the constant switching up of weight and rep ranges every workout. This is just a fancy term for what Joe Weider coined the Weider Principle of Muscle Confusion. Research studies from both Brazil and the University of Connecticut have ed this form of periodization for making continued gains.
Abe
BACK, BICEPS & TRICEPS WEDNESDAY
EXERCISE SETS REPS 10-12 PULLUPS 3 10-12 ONE-ARM 3 DUMBBELL ROW REVERSE-GRIP 10-12 3 PULLDOWN 10-12 STRAIGHT-ARM 3 PULLDOWN 15-20 4 BEHIND-THE-BACK CABLE CURLS HIGH CABLE CURLS 3 15-20 ROPE CABLE CURLS 3 15-20 15-20 TRICEPS PRESSDOWNS 3 CABLE OVERHEAD 3 15-20 TRICEPS EXTENSIONS 15-20 REVERSE-GRIP 3 TRICEPS PRESSDOWNS
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN
MUSCLE GROUP
WEEK 4
WEEK 4 • THREE TIMES PER WEEK TO CAUSE “OVER REACHING”
TRICEPS, BICEPS, LEGS & CALVES FRIDAY
EXERCISE LYING TRICEPS EXTENSIONS superset with CLOSE-GRIP BP
SETS 3
REPS 25-30
REST MUSCLE GROUP -
3
25-30
1-2 MIN
TRICEPS PUSHDOWNS (ROPE HANDLE) superset with CABLE OVERHEAD TRICEPS EXTENSIONS
3
25-30
-
3
25-30
1-2 MIN
INCLINE DUMBBBELL CURLS superset with ALTERNATING DUMBBELL CURLS
3
25-30
-
3
25-30
1-2 MIN
ROPE CABLE CURLS superset with CABLE CURLS (STRAIGHT BAR)
3
25-30
-
3
25-30
1-2 MIN
LYING TRICEPS EXTENSIONS superset with BARBELL CURLS
4
8-10
-
4
8-10
TRICEP PUSHDOWNS superset with HIGH CABLE CURLS
4
8-10
1-2 MIN -
4
8-10
1-2 MIN
FRONT SQUAT
3
10-12
1-2 MIN
DUMBBELL STEP-UP
3
10-12
1-2 MIN
LEG PRESS
3
10-12
1-2 MIN
LEG EXTENSION
3
10-12
1-2 MIN
LYING LEG CURL
3
10-12
1-2 MIN
LEG PRESS CALF RAISE
4
10-12
1 MIN
SEATED CALF RAISE
4
10-12
1 MIN
TECHNIQUE #4: DROP SETS
This is a technique that allows you to take a set past muscle failure. Once you reach muscle failure, immediately reduce the weight by 20-30% and continuing the set until reaching muscle failure again. This not only puts more stress on the muscle fibers, but also helps to boost growth hormone levels higher.
“When I’m trying to put on muscle and kick up my strength, I stack A-50™ with A-HD™. It’s a game changer.” Cody Caywood 1 1
Cody Caywood is the West Coast Sales Manager for BPI Sports
CHEST, TRICEPS & BICEPS
MONDAY
EXERCISE SETS REPS BENCH PRESS 3 4-6 INCLINE DUMBBELL BP 3 4-6 DUMBBELL FLY 3 12-15 CABLE CROSSOVER 3 12-15 FROM MID PULLEY CLOSE-GRIP BP 3 3-5
REST 2-3 MIN 2-3 MIN 1-2 MIN 1-2 MIN
CLOSE-GRIP BP SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION TRICEPS PRESSDOWN BARBELL CURLS
3# 3^
8-10 8-10
2-3 MIN 2-3 MIN
3^ 3
8-10 3-5
2-3 MIN 2-3 MIN
BARBELL CURLS INCLINE DUMBBELL CURLS EZ-BAR PREACHER CURL
3# 3^
8-10 8-10
2-3 MIN 2-3 MIN
3^
8-10
2-3 MIN
(NEGATIVE REPS)*
(NEGATIVE REPS)*
MUSCLE GROUP
2-3 MIN
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. # Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing. ^ Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
SHOULDERS, TRAPS & ABS TUESDAY
EXERCISE SETS REPS REST BARBELL 3 4-6 2-3 MIN SHOULDER PRESS STANDING DUMBBELL 3 4-6 2-3 MIN SHOULDER PRESS DUMBBELL 3 12-15 1-2 MIN LATERAL RAISE MACHINE REAR 3 12-15 1-2 MIN DELT FLY SMITH MACHINE SHRUG 2 4-6 2-3 MIN 2 BEHIND-THE-BACK 12-15 1-2 MIN SMITH MACHINE SHRUG 3 BICYCLE CRUNCH TO FAILURE 1-2 MIN CABLE WOODCHOPPER 3 15-20 1-2 MIN
MUSCLE GROUP
WEEK 5 TECHNIQUE #5: REST PAUSE
This is another technique that allows you to take a set past muscle failure. To use rest-pause after reaching muscle failure, rest 15 seconds and then continue the set. This not only puts more stress on the muscle fibers, but also helps to boost growth hormone levels higher.
“Since I started taking SOLID™ my arms have gotten more cut, vascular and fuller. Now that I started, I don’t want to stop” Antionne Scott 1 1
Antionne Scott is a member of team BPI and received complimentary products in exchange for his testimonial.
BACK, BICEPS & TRICEPS WEDNESDAY
EXERCISE SETS REPS BENT-OVER 3 4-6 BARBELL ROW WIDE-GRIP PULLDOWN 3 4-6 REVERSE-GRIP 3 12-15 PULLDOWN STRAIGHT-ARM 3 12-15 PULLDOWN PREACHER CURL 3 20-25 INCLINE 3 20-25 DUMBBELL CURL DUMBBELL 3 20-25 HAMMER CURL TRICEPS PRESSDOWN 3 20-25 MACHINE TRICEPS 3 20-25 EXTENSION DUMBBELL OVERHEAD 3 20-25 TRICEPS EXTENSION
REST 2-3 MIN 2-3 MIN 1-2 MIN 1-2 MIN 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN
MUSCLE GROUP
WEEK 5 WEEK 5 • THREE TIMES PER WEEK TO CAUSE “OVER REACHING”
TRICEPS, BICEPS, LEGS & CALVES FRIDAY EXERCISE CLOSE-GRIP BENCH PRESS giant set with LYING TRICEPS EXTENSIONS giant set with DUMBBELL OVERHEAD EXTENSIONS giant set with BENCH DIPS PRONE INCLINE CURLS giant set with INCLINE DUMBBELL CURLS giant set with EZ-BAR CURLS giant set with DUMBBELL HAMMER CURLS SQUAT LEG PRESS LEG EXTENSION ROMANIAN DEADLIFT SEATED LEG CURL STANDING CALF RAISE SEATED CALF RAISE
SETS 3
REPS 12-15
REST -
3
12-15
-
3
12-15
-
3
12-15
2-3 MIN
3
12-15
-
3
12-15
-
3
12-15
-
3
12-15
2-3 MIN
3 3 3 3 3 4 4
4-6 4-6 12-15 4-6 12-15 12-15 20-25
2-3 MIN 2-3 MIN 1-2 MIN 2-3 MIN 1-2 MIN 1 MIN 1 MIN
MUSCLE GROUP
TECHNIQUE #6: SUPERSETS
In some workouts you will use supersets, which is the pairing of two exercises back-to-back with no rest between exercises. In some workouts you pair biceps and triceps exercises for supersets. In other workouts you pair two biceps exercises together and two triceps exercises together, for supersets that are referred to as compound sets. This really blasts the muscle fibers and pushes growth hormone levels higher.
“1.M.R™ gives me amazing pumps, energy and focus but when I stack it with BLOX™, during my workout, it takes everything to the next level. My strength, stamina and muscle recovery are off the charts.” Abe* *Abe is the Customer Service Manager for BPI Sports
WEEK 6 • ONCE PER WEEK
STOPS THE OVER REACHING FROM BECOMING OVER THE ARMS GROW DRAMATICALLY DURING THE RECOVERY
CHEST, TRICEPS & ABS MONDAY
Easy arm workout – higher reps or moderate reps EXERCISE SETS REPS REST BENCH PRESS 3 8-10 1-2 MIN REVERSE-GRIP INCLINE 3 8-10 1-2 MIN DUMBBELL BP INCLINE 3 15-20 1 MIN DUMBBELL FLY SMITH MACHINE 3 15-20 1-2 MIN BENCH PRESS HANGING LEG RAISE 3 TO FAILURE 1 MIN CABLE CRUNCH 3 15-20 1 MIN OBLIQUE 3 15-20 1 MIN CABLE CRUNCH
MUSCLE GROUP
BACK & CALVES TUESDAY EXERCISE BENT-OVER BARBELL ROW
SETS REPS REST 1-2 MIN 3 8-10
WIDE-GRIP PULLDOWN
3
8-10
1-2 MIN
STRAIGHT-ARM PULLDOWN
3
15-20
1-2 MIN
SEATED CABLE ROW
3
15-20
1-2 MIN
SEATED CALF RAISE
3
15-20
-
3
6-20
1 MIN
superset with ONE-LEGGED STANDING CALF RAISE (BODY WEIGHT)
MUSCLE GROUP
WEEK 6 SHOULDERS & TRAPS THURSDAY EXERCISE BARBELL SHOULDER PRESS
SETS REPS 3 8-10
REST 1-2 MIN
DUMBBELL LATERAL RAISE
3
8-10
1-2 MIN
DUMBBELL REAR DELT RAISE
3
15-20
1-2 MIN
MACHINE SHOULDER PRESS
3
15-20
-
BARBELL SHRUG
4
8-10
1-2 MIN
BEHIND-THE-BACK SMITH MACHINE SHRUG
2
12-15
1-2 MIN
MUSCLE GROUP
TRICEPS, BICEPS & LEGS FRIDAY EXERCISE SETS REPS CLOSE-GRIP BP 3 8-10 DUMBBELL OVERHEAD 3 8-10 TRICEPS EXTENSION TRICEPS PRESSDOWN 3 8-10 BARBELL CURL 3 8-10 INCLINE DUMBBELL CURL 3 8-10 DUMBBELL HAMMER CURL 3 8-10 SQUAT 3 8-10 LEG PRESS 3 8-10 LEG EXTENSION 3 15-20 SMITH MACHINE SQUAT 3 15-20 ROMANIAN DEADLIFT 3 8-10 SEATED LEG CURL 3 15-20
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1 MIN 1 MIN 1-2 MIN 1 MIN
MUSCLE GROUP
PLEMENTS
6 WEEKS TO SICK ARMS SUP your regimen to help enhance a list of supplements to include to lete without A program by me would not be comp possible on your arms. ensuring that you add as much size as your results. These ones are critical for
1.M.R
to be you’ll need all the help you can get Arms Program are pretty brutal. So cts to take produ ite favor my of one The workouts in the Six Weeks to Sick is 1.M.R from the first set to the last set. e amped up to keep your intensity up but the creatine, beta-alanine, taurin it give you the energy boost you need, before tough workouts. Not only will up as well. and caffeine will keep your strength
BLOX
and will need assistance to recover les are going to be pushed to the limits help During this 6 week program your musc Amino Acids (SAAs) in BLOX can Silk The . BLOX take you st sugge I e to put as as quickly as possible. This is wher during intense training. You need raised is that one horm olic raise lower cortisol levels, which is a catab building muscle. SAAs can also help breakdown of muscle as you do in ds much emphasis on preventing the of taking BLOX, I pushed past 230 poun s week few first the In ery. recov le testosterone levels, speeding up musc 25. 220-2 (lean) when I normally always sit at
RNING FIRST THING IN THE MO Acids) no Ami 1 scoop of BLOX™ (Silk
PRE-WORKOUT 1 scoop of 1.M.R™
BREAKFAST 3 large whole eggs 3 large egg whites 2 cups cooked oatmeal
DURING WORKOUT no Acids) 1 scoop of BLOX™ (Silk Ami
MORNING SNACK 1 scoop of your favorite protein d 2 slices of whole wheat brea 1 tbsp peanut butter wich) 1 tbsp of jelly (make pb & j sand e 1 large appl LUNCH water) 1 can white albacore tuna (in 1 tbsp light mayonnaise 2 slices whole wheat bread (make tuna sandwich)
1 tbsp light mayonnaise AFTER LUNCH SNACK 1 cup lowfat cottage cheese 1 cup sliced pineapple
cheese) (mix pineapple in with cottage
6 whole wheat crackers 1 tbsp peanut butter
kers) (spread peanut butter on crac
out) (Ultra Concentrated Pre-Work
1 large apple
POST WORKOUT 3-5 grams of creatine 1 giant-sized pixy stick ein 2 scoops of your favorite prot DINNER 8 oz. top sirloin steak 1 cup cooked brown rice 1 cup cooked black beans (mix beans & rice together)
1 cup chopped broccoli 2 cups mixed green salad 1 tbsp olive oil 1 tbsp vinegar (mix beans & rice together)
NIGHT TIME SNACK (Eat Right Before Bed) 1 scoop of your favorite protein 1 oz. of walnuts
QR code For a complete nutrition plan scan or visit http://bit.ly/x4ecNo
Hey, I’m Abe... the customer service guy here at BPI SPORTS. If you’ve been to our Facebook page you’ll see me posting videos, training tips and contests for free product. Just recently we launched a new “official” BPI SPORTS page on Facebook. To say thank you to all of our friends and customers I wanted to do a NEW CONTEST…. something different than we’ve ever done before. We’re always getting people posting on our wall that wish they could come train at our gym here at BPI Headquarters. For those of you who haven’t seen it, we have over 3,200 of some of the coolest equipment you’ll find anywhere. SO HERE’S THE OPPORTUNITY:
WIN A TRIP & to FORT
LAUDERDALE, FL. & visit the BPI SPORTS HQ
1YEAR SUPPLY OF 1.M.R.
Come train in our gym with me (hotel, airfare and meals included). Spend the day doing what we do. We’ll go to the kitchen in the office, take our 1MR and go have a killer workout. Speaking of 1MR, you’ll also WIN a 1 YEAR SUPPLY of 1MR. While you’re here we’ll shoot some training videos and throw them up on our website and Facebook.
Just visit our Facebook page and you’ll find all the details for entering. While you’re there don’t forget to hit me up and say
“What’s up Abe”.
Scan this QR Code or visit Facebook.com/BPIonline
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