You guys need to do this plan. It’s guaranteed to get your attention. Plus, I have an advanced version of the workout that’s on another level.
Good morning Dr. Darden,
Great article- NExT for arms! Could you provide suggestion for a Delt plan? And if one wanted to put extra size on their chest circumference, would they do a chest/lat compound?
I’ll give this a shot next Wednesday. I look forward to it!
Will you post your before and after measurements? Very curious.
We should combine whole body training with negative techniques … I follow a whole body training (2 times / week) based only on negative repetitions (10 sec.) In which each group is worked through a basic exercise. Could we improve this type of training to be more effective?
Delts are on the horizon. I’m working on other body parts now. Be patient.
Yes I sure will!
Ok, thanks for reply!
I’m pretty excited about it. I’m just finishing up a training phase so this will serve as a perfect test to see how I’ve progressed. And any time I get a chance to grow my arms, I’m definitely interested. I’d be lying if I didn’t say that arms are my favorite body part. Getting any extra growth in them is a big win to me. Short term challenges like this are a great way to keep me motivated.
Is there a prescribed cadence for the 10-30 reps?
Never mind I was blind and didnt see it.
considering it is short term experiment, can these results be obtain even when in slight calorie deficit?
I haven’t tried it with less calories than normal. Apply it under those conditions for 4 days and let me know?
Nice program, Dr. D! I love how you worked the tried-n-true POF into those arm exercises — NICE!!
Should the dips and chins be taken to failure?
No. Stop a little short of failure.
What’s the ideal rate of descent on the 8 rep negative only dip and chin?
Approximately 5-6 seconds on the negative.
Done this this evening, the 10-30 regular db curls which followed the hammer curls where the toughest exercise.