T Nation

Arm Training

Okay, this guy Alessi is the shit. I’m going to follow some of his protocols and I’ve found a hole in my holiday program. As per Booming Biceps protocols, my 1RM strength exceeds my arm girth. The recommendation is to concentrate on development of hypertrophy when this is the case.

I was considering the 10 sets method. But I figure there's a bunch of protocols floating around in our collective t-noodles, so I thought I'd throw this one to the forum and see what comes up.

I’ve done mainly strength training over the last 6 months but have been training for volleyball (in-season) over the past month and a half. Bare in mind I’ll have to return to in-season training in the new year so I don’t have time for King’s great guns or other long term programs.

Okay boys, show me what ya got!

HI, I AM A TRAINER WITH DON ALESSI, AND YOUR SITUATION WAS SIMILAR TO MINE. MY STRENGTH WAS WAY MORE THAN THE GIRTH OF MY UPPER ARM. WHAT I DID WAS USE TRI SETS, SIMILAR TO CHARLES POILIQUIN’S IDEAS. TRY THIS: A1-REVERSE CURLS WITH EZ BAR, A2- SCOTT BAR CURLS A3-HAMMER CURLS ALL FOR 3 SETS OF 7-9 REPS USUING A 501 TEMPO. YOU WILL GAIN AN UNBELIEVABLE AMOUNT OF SIZE IN 4-6 WEEKS…AND BE IN HELL DURING YOUR SESSION!

JMAN, thanks for the reply. I assume it will be fine to do all exercises with dumbells as there is a 1/2 inch difference between my right and left arm.
I’ll start the suggested protocol today. Let me know if there are any modifications I should make to allow for my imbalance. Again, thanks for your reply.
P.S. What do you think of the 5,7,3 scheme that Alessi recommends in the article?

Thanks JMAN. I tried your bicep routine this morning and it was brutally effective.

I look forward to trying that one today, but do you have any equally as effective ones for the triceps?

Brutally effective may be an understatement. Thanks again JMAN. I still can’t fully extend my elbow because my biceps are too sore.

okok…but this one will be extreme as they come.

A1 - 10degree decline dumbell tricep ext. 6-8 reps 401 tempo(palms face each other)bring dbellss to ear area

A2- close grip bench press 7-9 reps 311 tempo (pause for 1 sec at bottom)if you dont have a spotter…use dips with shoulders back)

A3 - ez bar skull crusher to bridge of the nose 4-6 reps 311 tempo(same pause)
REST 10 SECONDS in between exercises…and 2 minutes between sets 3 rounds thru…have fun!

JMAN,
Once again thank you. I added my own variation of the tri-set method you outlined for biceps on my triceps and had lack luster results (perhaps fatigued from bicep routine). I’ll give yours a go on Christmas Day before the feast.
Just out of curiosity, are a lot of the methods you use with clients derived from Don Alessi’s certification teachings? I’m graduating in June and may want to take Alessi’s cert to add to my resume.

most of my recommendations are very advanced techniques that don and i learned through variuos advanced training seminars from the likes of charles poliquin. don does teach many of the general ideas in the course, but of course some techniques are just too advanced to teach to beginning trainers right away.

Thanks again. Just out of curiousity, what would you consider as a beginner trainer? I’ve learned the basics at school and a lot of the finer points by reading T-Mag.
I guess I want to know if the cert is worth the money, or should I be getting to the seminars. My primary goal upon graduation (besides paying my student loan off) is to learn as much as I can about advanced training. If Alessi’s cert would offer this, great. I’m lucky to have a potential job lined up that will pay half for professional development. Also, besides Poloquin, and the likes here at T-Mag, are there any other trainers you’d recommend reading up on? Thanks for your time.

How can I obtain more info on Don’s certification process? I believe Don works in the Buffalo area. I live 30 minutes from Buffalo. Does he have an e:mail address or phone number where I can reach him?

There’s an email address at the bottom of Don’s articles. JMAN suggests to go there for info.