An old school method for bigger arms.
For a bodybuilder every part of the body must be shown equal amounts of attention in order to have a symmetrical physique, it is just part of the sport and the journey. The ultimate goal of a bodybuilder is to have well defined abs, a powerful chest, massive but shredded legs, a wide back, boulder shoulders, horseshoe triceps, and a mountainous biceps. It’s perhaps the last two that get the most attention when a bodybuilder first starts their journey, walking down the path of building the ultimate physique. For men the arms are the most visible aspect of their physique and can do a great job at turning heads in the street. Filling your sleeves really shows people you mean business.
With so many different workout programs available that will help you to train the arms, sometimes it can be a bit of a conundrum when finally deciding to choose a method of training. Some people rely purely on curls or push downs to develop their arms, which will work technically, but there are so many different methods that can be implemented for training the arms. Some people like to barbell curl with a heavy load to improve strength as well as size, while others use the old school method of bodybuilding training and use high volume training.
It’s that old school method of doing things that has bred so many champions before the likes of several Mr. Olympia champions such as Arnold Schwarzenegger, Sergio Oliva, and Frank Zane. These men were the epitome of the old school and proved their worth by constructing powerful and defined physiques of their own. Ric Drasin was another bodybuilder who was cut from the same cloth and trained with Arnold and other decorated professionals way back when. If you’re looking to put some size on your arms, the old school way, then check out the video below of some awesome tips from Ric Drasin and get inspired.
Old School Arm Workout
Now, let’s break down exactly what the old school arm workout actually consists of.
Barbell Curls
The first exercise of the old school arm workout was 4 sets of 12 reps on the barbell curl, but they did not go light, this was a pretty heavy movement for a good amount of volume.
Alternating Dumbbell Curls
For alternating dumbbell curls, they would do 4 reps of seated dumbbells, 4 reps of hammers, and 4 sets of alternating dumbbell curls. This was done for a total of 4 sets, or “rounds”.
Preacher Curls
The next exercise on the old school arm workout was 4 sets of 8-10 reps on the preacher curls, but finishing with 25 reps (pretty light weight).
Tricep Pushdowns With an EZ Bar
On the cable stack, the old school arm workout consists of some tricep pushdowns with an EZ bar. 4 sets of 12 reps.
Tricep Rope Extensions
The rope extensions allow for a great stretch on the triceps, as well as a great squeeze. That being said, 4 sets of 12-25 reps here.
Machine Tricep Pushdowns or Close Grip Push-Ups
The last exercise of the old school arm workout were machine tricep pushdowns, simulating a skull crusher movement. This can be alternated with close grip push ups to really get the blood into the muscle and get a good pump.
Things to Keep in Mind
There are a lot of factors other than just the exercises that you need to focus on in order to really get a good old school arm workout in.
- Mind Muscle Connection: One of the biggest mistakes that people will make is not establishing a mind-muscle connection. Instead, they just go through the motions and do not reap the benefits of an old school arm workout. Instead, focusing on the squeeze and really envisioning the muscles growing is the way to go and will truly help you experience growth.
- Nutrition: Not only is the workout important, but nutrition is also important. A good pre-workout meal will help you get through this old school arms workout, but following up the workout with more quality nutrition and good meals throughout the day is also going to be essential. You cannot grow without refueling the muscles with the proper nutrients.
- Every Day is Not Arm Day: Another thing to keep in mind is that you need to recover in between training session, making sure that you are allowing enough rest time for the muscles to repair and grow back bigger. You cannot do this old school arm workout every day, it will just continue to damage and break down the muscles and they will not grow.
Wrap Up
Overall, when you take a look at some of those guys that used to rule the bodybuilding stage, they had some massive arms on them. That being said, it is well worth following the old school arm workouts to really see some serious gains.
What do you think of the classic methods of training? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
