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*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientic research data ndings.
INSIDE CONTENTS
TRAINING
Chest, Triceps, Biceps Legs, Calves, Back, Abs Shoulders & Traps
NUTRITION
Secrets to get you Bigger & Stronger. Diet & Supplements for Growing Bigger Arms
SCIENCE
THE BREAKDOWN
WEEK 1 ONCE PER WEEK
ANNIHILATES YOUR BIS & TRIS WITH NEGATIVE REP TRAINING TO DESTROY EVERY SINGLE MUSCLE FIBER IN THE ARMS. REQUIRES A FULL 7 DAYS TO RECOVER.
USES LIGHT WEIGHT & HIGH REPS, BUT LOW VOLUME TO HELP YOUR ARMS TO BETTER RECOVER FROM THE WEEK 1 AND GET THEM READY.
STOPS THE OVER REACHING FROM BECOMING OVER TRAINING AND THE ARMS GROW DRAMATICALLY DURING THE RECOVERY. YES, THIS IS A 6-WEEK PROGRAM, BUT WE SUGGEST YOU ALSO TAKE IT EASY THE WEEK AFTER TO ALLOW YOUR ARMS TO RECOVER AND GROW BIGGER.
PHASE 2
BIG BICEPS
BRACHIALIS
ANATOMY
In addition to the biceps, there is also a deeper muscle located on the front and outside of the arm beneath the biceps known as the brachialis. It attaches to the lower part of the humerus (upper arm bone) and crosses the elbow joint to attach to the ulna (forearm bone). The brachialis flexes the arm, such as during hammer curls and standard curls, but gets the most focus when you curl your arm with a neutral grip, such as hammer curls, or rope hammer curls, and when you curl with an overhand grip, such as reverse-grip curls.
BIG TRICEPS
TRICEPS LATERAL HEAD
This head makes up the mass of the triceps on the side of the arm to form part of the horseshoe. The lateral head gets the most focus when you do exercises with the arms at the side or in front of the body, such as triceps press downs, triceps kickbacks and lying triceps extensions.
ANATOMY
To properly hit your arms during these 6 weeks, youll need to alternate your training split. Each week you will follow a four-day training split. However, based on the week and number of times you are training arms, you will be training on four different days of the week and pairing up different muscle groups each week. Use the following training splits for each week of the Six Weeks to Sick Arms program.
TRAINING SPLITS
USE THIS TRAINING SPLIT DURING WEEK ONE: DAY MUSCLE GROUPS
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Chest, Triceps, Biceps Legs, Calves Off Back, Abs Shoulders, Traps Off Off
USE THIS TRAINING SPLIT DURING WEEK TWO: DAY MUSCLE GROUPS
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Chest, Triceps, Biceps Legs, Calves Off Back, Biceps, Triceps Shoulders, Traps, Abs Off Off
USE THIS TRAINING SPLIT DURING WEEK THREE, FOUR & FIVE: DAY MUSCLE GROUPS
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Chest, Triceps, Biceps Shoulders, Traps, Abs Back, Biceps, Triceps Off Biceps, Triceps, Legs, Calves Off Off
USE THIS TRAINING SPLIT DURING WEEK SIX: DAY MUSCLE GROUPS
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Chest, Abs Back, Calves Off Shoulders, Traps Biceps, Triceps, Legs Off Off
NO PAIN,
NO GAIN
Since youll be training arms pretty much every other day during weeks three, four and five, you may be worried about your arms still being sore when you train them. Dont be. Research from Japan shows that when subjects workout intensely to cause muscle pain and train that muscle again just two days later and again four days later when the muscle is still sore, it does not impede recovery. Plus this can actually help them grow. One study found that when subjects trained the same muscle group just two days later, the catabolic hormone cortisol was lower. Since cortisol increases muscle breakdown and competes with testosterone, having lower cortisol levels during and after workouts can make you more anabolic and allow your testosterone to better enhance muscle growth.
Dr. Jim Stoppani is a contributing writer for BPI SPORTS Magazines & Promotional Pieces.
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN
2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN
MUSCLE GROUP
CLOSE-GRIP BP SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION TRICEPS PRESSDOWN BARBELL CURLS
(NEGATIVE REPS)*
3# 3^ 3^ 3 3# 3^ 3^
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. # Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing. ^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
TUESDAY
WEEK 1
WEEK 1 ONCE PER WEEK
ANNIHILATES YOUR BIS & TRIS WITH NEGATIVE REP TRAINING TO DESTROY EVERY SINGLE MUSCLE FIBER IN THE ARMS. REQUIRES A FULL 7 DAYS TO RECOVER.
MUSCLE GROUP
MUSCLE GROUP
MUSCLE GROUP
TECHNIQUE #1:
To do negative reps use a weight that is about 20% heavier than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able
to slowly lower the negative rep for 3-5 seconds. Negative reps place more stress on the muscle fibers to cause more muscle damage. When you damage muscle fibers they are replaced with new ones called satellite cells (basically muscle stem cells) that grow bigger and stronger than the older fibers.
Dr. Jim Stoppani is a contributing writer for BPI SPORTS Magazines & Promotional Pieces.
WEEK 2
WEEK 2 TWICE PER WEEK
USES LIGHT WEIGHT & HIGH REPS, BUT LOW VOLUME TO HELP YOUR ARMS TO BETTER RECOVER FROM THE WEEK 1 AND GET THEM READY
James Grage
EXERCISE DUMBBELL SHOULDER PRESS MACHINE LATERAL RAISE SMITH MACHINE UPRIGHT ROW MACHINE REAR DELT FLY DUMBBELL SHRUG REVERSE CRUNCH superset with CRUNCH
MUSCLE GROUP
touted as breakthrough, state-of-the-art, best in class, scientifically proven. You get the idea, Im sure. So, when the R&D guys over at BPI Sports came to me and told me about a discovery they made that was a game changer the sports nutrition find of the decade, I was naturally skeptical but open to hearing more. After all, BPI Sports is one of the hottest nutrition brands in the country, and just about every product that theyve introduced has skyrocketed to the top tier of popularity. Heck, they are even the new it brand at GNC. These guys seem to be doing an awful lot right.
Silk Amino Acids (SAAs). Although silk amino acids have been used for millennia in Traditional Chinese Medicine, new research is suddenly putting them in the spotlight today. The R&D team at BPI Sports is the first to realize the potential that SAAs have for those of us who are interested in building more muscle, more strength and more endurance, not to mention losing more body fat. As the name implies, silk amino acids are derived from the protein in silk. The protein is hydrolyzed to produce polypeptides (short protein chains) comprised mainly of the amino acids alanine, glycine, serine, valine, and threonine. While each of these amino acids provide specific benefits in the body individually, supplementing them together in this unique form delivers a plethora of benefits.
125% INCREASE IN EXERCISE DURATION 35 30
NORMAL EXERCISE SAA PREPARATION
The R&D team at BPI Sports are the first to realize the potential that SAAs have for those of us who are interested in building more muscle, more strength, and more endurance, not to mention losing more body fat.
Im not telling you all this to make myself sound like the smartest guy in the world. Its that Ive been fortunate to have worked with the best and brightest researchers and scientific leaders in the world and, pick up a whole lot of knowledge and experience along the way. One of the things that I learned early on from my academic training and research background was to be skeptical sometimes very SKEPTICAL, especially of things
28 25 20 15 10 5 0 12
4-FOLD INCREASE IN ANABOLIC RATIO Once you carefully comb through the scientific literature you start realizing just how beneficial SAAs can be. The published in vivo model research thus far shows that SAAs have an amazing range of effects on muscle size, body fat, and sports performance, including:
Markedly increased anabolic ratio of up to 400%; which as you may know is a measurement of the ratio of testosterone to cortisol. Increased exercise endurance by 125%. Which means exercise time to exhaustion more than doubled with the use of SAAs. Increased muscle size by 15% while simultaneously decreasing body fat. Increased testosterone levels by almost 200%. (TESTOSTERONE TO CORTICOSTERONE)
BLOOD TESTOSTERONE CONCENTRATIONS
5000
NORMAL EXERCISE
SAA PREPARATION
4,725 ng/ml
100 75 50 25 0
104.3 pg/ml
SAA PREPARATION
There is no denying that the science and benefits are extremely legitimate and the newly released BLOX by BPI, is the only product available with these ingredients which will offer these results. BPI not only nailed it with flavoring, but created a great product that works based on legitimate, real, Science.
65.9 pg/ml
Chris Mackenzie is the East Coast Sales Manager for BPI Sports
Dr. Jim Stoppani is a contributing writer for BPI SPORTS Magazines & Promotional Pieces.
MUSCLE GROUP
CLOSE-GRIP BP SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION TRICEPS PRESSDOWN BARBELL CURLS
(NEGATIVE REPS)*
3# 3^ 3^ 3 3# 3^ 3^
2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. # Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing. ^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
This technique pushes the muscle fibers to their limit, causing them to momentarily get weaker and smaller. But once the training slows down, the muscle fibers rebound by growing bigger and stronger than they ever could have.
Taking a scoop of 1.M.R is an absolute must before a hard workout. It keeps my strength, energy and intensity up from start to finish. James Grage 1
REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1 MIN 1 MIN
MUSCLE GROUP
MUSCLE GROUP
CLOSE-GRIP BP SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION TRICEPS PRESSDOWN BARBELL CURLS
(NEGATIVE REPS)*
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. # Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing. ^ Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
MUSCLE GROUP
WEEK 4
UNDULATING PERIODIZATION
This is simply the constant switching up of weight and rep ranges every workout. This is just a fancy term for what Joe Weider coined the Weider Principle of Muscle Confusion. Research studies from both Brazil and the University of Connecticut have supported this form of periodization for making continued gains.
TECHNIQUE #3:
Abe
WEEK 4
FRIDAY
SETS 3
3 3 3 3 3 3 3 4 4 4 4 3 3 3 3 3 4 4
REPS 25-30
25-30 25-30 25-30 25-30 25-30 25-30 25-30 8-10 8-10 8-10 8-10 10-12 10-12 10-12 10-12 10-12 10-12 10-12
REST MUSCLE GROUP 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1 MIN 1 MIN
TECHNIQUE #4:
DROP SETS
This is a technique that allows you to take a set past muscle failure. Once you reach muscle failure, immediately reduce the weight by 20-30% and continuing the set until reaching muscle failure again. This not only puts more stress on the muscle fibers, but also helps to boost growth hormone levels higher.
When Im trying to put on muscle and kick up my strength, I stack A-50 with A-HD. Its a game changer. Cody Caywood 1
1
Cody Caywood is the West Coast Sales Manager for BPI Sports
MONDAY
EXERCISE SETS REPS BENCH PRESS 3 4-6 INCLINE DUMBBELL BP 3 4-6 DUMBBELL FLY 3 12-15 CABLE CROSSOVER 3 12-15 FROM MID PULLEY CLOSE-GRIP BP 3 3-5
(NEGATIVE REPS)*
CLOSE-GRIP BP SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION TRICEPS PRESSDOWN BARBELL CURLS
(NEGATIVE REPS)*
3# 3^ 3^ 3 3# 3^ 3^
* To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds. # Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing. ^ Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
WEEK 5
TECHNIQUE #5:
REST PAUSE
This is another technique that allows you to take a set past muscle failure. To use rest-pause after reaching muscle failure, rest 15 seconds and then continue the set. This not only puts more stress on the muscle fibers, but also helps to boost growth hormone levels higher.
Since I started taking SOLID my arms have gotten more cut, vascular and fuller. Now that I started, I dont want to stop Antionne Scott 1
1
Antionne Scott is a member of team BPI and received complimentary products in exchange for his testimonial.
WEEK 5
WEEK 5 THREE TIMES PER WEEK
TO CAUSE OVER REACHING
SETS 3
REPS 12-15
REST -
MUSCLE GROUP
12-15
12-15
3 3 3
2-3 MIN -
3 3 3 3 3 3 3 4 4
2-3 MIN 2-3 MIN 2-3 MIN 1-2 MIN 2-3 MIN 1-2 MIN 1 MIN 1 MIN
TECHNIQUE #6:
SUPERSETS
In some workouts you will use supersets, which is the pairing of two exercises back-to-back with no rest between exercises. In some workouts you pair biceps and triceps exercises for supersets. In other workouts you pair two biceps exercises together and two triceps exercises together, for supersets that are referred to as compound sets. This really blasts the muscle fibers and pushes growth hormone levels higher.
1.M.R gives me amazing pumps, energy and focus but when I stack it with BLOX, during my workout, it takes everything to the next level. My strength, stamina and muscle recovery are off the charts. Abe*
*Abe is the Customer Service Manager for BPI Sports
STOPS THE OVER REACHING FROM BECOMING OVER THE ARMS GROW DRAMATICALLY DURING THE RECOVERY
MUSCLE GROUP
MUSCLE GROUP
6 WEEKS TO SICK ARMS SUPlist of supplements to include to your regimen to help enhance a
lete without A program by me would not be comp possible on your arms. ensuring that you add as much size as your results. These ones are critical for
PLEMENTS
1.M.R
to be youll need all the help you can get Arms Program are pretty brutal. So to take The workouts in the Six Weeks to Sick 1.M.R is one of my favorite products from the first set to the last set. e amped up to keep your intensity up but the creatine, beta-alanine, taurin it give you the energy boost you need, before tough workouts. Not only will up as well. and caffeine will keep your strength
BLOX
and will need assistance to recover les are going to be pushed to the limits help During this 6 week program your musc Amino Acids (SAAs) in BLOX can I suggest you take BLOX. The Silk e as as quickly as possible. This is wher intense training. You need to put olic hormone that is raised during lower cortisol levels, which is a catab ng muscle. SAAs can also help raise down of muscle as you do in buildi break ds much emphasis on preventing the of taking BLOX, I pushed past 230 poun le recovery. In the first few weeks testosterone levels, speeding up musc 25. 220-2 (lean) when I normally always sit at
DURING WORKOUT no Acids) 1 scoop of BLOX (Silk Ami POST WORKOUT 3-5 grams of creatine 1 giant-sized pixy stick ein 2 scoops of your favorite prot DINNER 8 oz. top sirloin steak 1 cup cooked brown rice 1 cup cooked black beans
(mix beans & rice together)
1 tbsp light mayonnaise AFTER LUNCH SNACK 1 cup lowfat cottage cheese 1 cup sliced pineapple 6 whole wheat crackers 1 tbsp peanut butter
1 cup chopped broccoli 2 cups mixed green salad 1 tbsp olive oil 1 tbsp vinegar
(mix beans & rice together)
cheese) (mix pineapple in with cottage kers) (spread peanut butter on crac
NIGHT TIME SNACK (Eat Right Before Bed) 1 scoop of your favorite protein 1 oz. of walnuts
Hey, Im Abe...
the customer service guy here at BPI SPORTS. If youve been to our Facebook page youll see me posting videos, training tips and contests for free product. Just recently we launched a new official BPI SPORTS page on Facebook. To say thank you to all of our friends and customers I wanted to do a NEW CONTEST. something different than weve ever done before. Were always getting people posting on our wall that wish they could come train at our gym here at BPI Headquarters. For those of you who havent seen it, we have over 3,200 of some of the coolest equipment youll find anywhere. SO HERES THE OPPORTUNITY:
Come train in our gym with me (hotel, airfare and meals included). Spend the day doing what we do. Well go to the kitchen in the office, take our 1MR and go have a killer workout. Speaking of 1MR, youll also WIN a 1 YEAR SUPPLY of 1MR. While youre here well shoot some training videos and throw them up on our website and Facebook. Just visit our Facebook page and youll find all the details for entering. While youre there dont forget to hit me up and say
Whats up Abe.