C_C: MODOK's Arm Training

C_C, I saw you what you wrote in the "Are people not trying hard thread about training arms.
“Modok also is/was very strong there, he reached 20 inch arms and the accompanying curling strength weighing much, much less than I did when I reached that arm size, even though he’s the same height. His way of training them allowed for much faster progress… Wish I’d known about that back then… I was still training my arms the same way as everything else… They tend to grow fairly proportionately (also taking into account genetics) then, but unless you have super-arm genetics, you will have to gain proportionately more weight to get the same arm size increase…”

I was just wondering if you were referring to his BBB rep ranges (5/10/15 I believe) or the fact that he trains them more frequently? I recall MODOK saying that for arm specialization, do 3 sets to failure of 5/10/15 reps 3 times a week. I’d really appreciate it if you could explain this some more. Thanks for your time C_C!

If anyone else has information on this, please feel free to share!

MODOK went into detail about his training philosophy here:

…as well as the original Big Beyond Belief thread.

3x week

3 working sets to failure each session dropping weight to stay in the rep range

rep ranges: 8-10, 10-12, and 13-15

the 5/10/15 isn’t BBB it’s a Hernon strategy that MODOK’s been using

Alright, thanks for the replies guys!

Thanks alot MODOK!

[quote]MODOK wrote:
I don’t remember the exact thread that you are referencing, but I believe CC was probably talking in the context of frequency of training the arms. I follow and have followed the theory (that has went somewhat out of vogue lately but used to be commonly practiced) that the smaller muscle groups respond very well to frequent training. Arms ( along with calves, forearms, and medial and posterior delts) can be trained and repaired frequently due to their small relational size and correspondingly small nutrient demands to achieve super-compensation and hypertrophy. Me and my old training partner used to call it SARD; stress and repair daily. It isn’t a concept specific to BBB, Hernon, DC, or any other more frequent training- its more of just adapting your training logically based on physiology.

You can achieve rapid gains in the smaller muscle groups by upping your training frequency. You must listen to your body however, because although the smaller muscle groups can be “stressed and repaired daily”, connective tissue is much slower to repair due to the very limited blood flow to that tissue type. So if you have lagging arms, calves, or delts bump the frequency and you’ll see immediate returns but be mindful and back off at the first sign of joint discomfort, tendonitis, etc.[/quote]

Thanks for the info. My arms have always sucked so I’m gonna try hitting them 3x a week.

If you were going to train bis and tris 3x a week, for triceps would you stick to just doing extension type movements like skullcrushers, cable pushdowns, etc.? Because it seems like doing compound movements for triceps 3x a week (such as close grip bench press, dips, etc.) would be too much, right?