Jonathan Deprospo - Build Big Bi's & Tri's!

[webmaster]

Arms are a body part that every man wants. Everyone strives to obtain big, bulky biceps and triceps, down to thick, and vascular forearms. Learn how to get huge arms with this volume workout!

http://www.bodybuilding.com/fun/jon8.htm

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[The Big Daddy]

Good selection of exercises except " Inclines Bench Nose Breakers With An EZ - Bar ". I believe that "Decline Bench Nose Breakers" is a better choice. Also many sets for two small muscles group. 3 sets with 6-8 reps for each exercise is a better choice, not including warm-up sets. People sometimes dont trian their arms heavy enough.

All together your triceps workout is lacking. When you insist on keeping your elbows at sides you increase the amount of lasticity in the long head. This places more stress on the two smaller heads - the medial and lateral. No so much a bad thing, however, the long head makes up the bulk of the triceps and has the potential to become the largest. This is what give the arm its overall appearance of size.

To effectivly overload the long head, it must be placed under a rather pronounced stretch. you have only one exercise that does this - the incline skull crushers.

I'm also a little confused on your selection of repetitions. once a person has warmed up with set of 10-15, why would you want them to start each exercise with warm up weight (10-15 reps) once again?

[u5711]

"This workout described above is a moderately high volume workout consisting of 17 total sets for biceps and triceps."

Double Arm High Cable Curls
Sets preformed - 5
V-Grip Cable Pushdowns
Sets preformed - 5
Incline Bench Alternate Dumbbell Curls
Sets preformed - 4
Decline Close Grip Bench Presses
Sets preformed - 4
Single Arm Preacher Curls
Sets preformed - 4
Incline Bench Nose Breakers With An EZ - Bar
Sets preformed - 4
Standing Alternate Hammer Curls
Sets preformed - 4
Bench Dips
Sets preformed - 4


Wtf, thats 34 sets!!!!!! This workout is absolutely rediculous and should not be followed by anyone! Unless you have a day set aside for just biceps and one for just triceps (which is ludicrous as well), then this workout is beyond way too much. Im hoping I missed a sentence in that article because this is outrageous.


Oh yea, and then you go on to say work forearms for another 5 sets. ROFL. You entire arms should be shot about half way through this workout already.

[Uninspired]

Originally posted by u5711
"This workout described above is a moderately high volume workout consisting of 17 total sets for biceps and triceps."

Double Arm High Cable Curls
Sets preformed - 5
V-Grip Cable Pushdowns
Sets preformed - 5
Incline Bench Alternate Dumbbell Curls
Sets preformed - 4
Decline Close Grip Bench Presses
Sets preformed - 4
Single Arm Preacher Curls
Sets preformed - 4
Incline Bench Nose Breakers With An EZ - Bar
Sets preformed - 4
Standing Alternate Hammer Curls
Sets preformed - 4
Bench Dips
Sets preformed - 4


Wtf, thats 34 sets!!!!!! This workout is absolutely rediculous and should not be followed by anyone! Unless you have a day set aside for just biceps and one for just triceps (which is ludicrous as well), then this workout is beyond way too much. Im hoping I missed a sentence in that article because this is outrageous.


Oh yea, and then you go on to say work forearms for another 5 sets. ROFL. You entire arms should be shot about half way through this workout already.

34/2 = 17 dumbass. It's 17 for each.

[u5711]

Originally posted by Uninspired
34/2 = 17 dumbass. It's 17 for each.

lol, hold on kids we have a ****ing genius in the house!!! do a little bit more math and im sure you will find out that its 34 sets once you do both bis and tris. in fact, ill lay it out so you can understand it: print out the article. go through and do the workout. everytime youve completed a set, write a tally on a sheet of paper. and once youve finished, count those tallies and tell me how many you have. good luck moron! lol

Just like u5711 said, this is far too much and is just like all the author's exercise articles - complete rubbish if you're serious about your training.

all his training articles such and everyone he trains for competition sucks and has gyno