Pipe Dreams

Twin Peak · 08-03-2004, 06:35 AM

Twin Peak's Arm Enhance Program

This is not going to be a detail of my new program, but rather a journal tracking my progress throughout the program. It encompasses many ideas contain utilized in Tri-Phase Progressive Training™, and adds in muscle specific theories as well.

It is a six week program with one week of deconditioning; so seven weeks in total. More than that would result in severe overtraining.

Current Stats

BW = 205-210
Stomach = tad over 38"
BF% = ????
Arm = 17 inches (right is slightly less -- haven't fully recovered, I s'pose)

Diet: I am not really worrying about it. I certainly don't want to gain fat, but I am not trying to lose either. First, I am not motivated to do so. Second, I am enjoying the summer. SesaThin and H.E.A.T. Stack will keep my all too frequent cheats in check.

Twin Peak · 08-03-2004, 06:50 AM

On with the plan, stan.

Its a 4 day program, and I will be training M, T, W, and Fri.

Monday is my arm intensity day. We will load intensity over the six weeks. Yesterday was a good workout, though I was a bit weak:

I started will barbell curls working up to 135 for 6.

Then I moved to skull crushers using 100 pounds (plus the bar) for 8.

Next was, hmmm, what was it? Oh yeah, heavy DB hammer curls (working up to 60s)then underhand tri pressdowns.

Followed that with machine preacher curls for three sets, then 1 arm overhead DB extensions.

Today, Tuesday, was leg day. I won't get into any specifics here, but the idea is just maintainence (for the length of the program). I also did calves, traps, and rear delts.

bludevil · 08-03-2004, 08:10 AM

Looking foward to your progress and final results of the Arm Enhance routine

Monolith · 08-03-2004, 08:55 AM

Whats the idea with maintenance w/o's for the other bodyparts for the duration of the program? To spare any further cns load?

And good luck!

Triple Threat · 08-03-2004, 10:01 AM

Hi TP. I'll be following along to see how this pans out as it's something I would be interested in persuing at some later time.

oaktownboy · 08-03-2004, 10:10 AM

good luck tp..hope ur recovery is going well

Twin Peak · 08-03-2004, 11:14 AM

Quote:

Originally Posted by Monolith

Whats the idea with maintenance w/o's for the other bodyparts for the duration of the program? To spare any further cns load?

And good luck!

Partially, yes. In order to provide the ability to exert the ability to give the arms the extra focus, intensity and load (on a physical and mental level), you need to cut back on the work of the other bodyparts.

Now, I have set up the program so that a fairly new, or detrained lifter can still gain (and I might, as I considered myself slightly detrained). But in general, if you really want to focus on one or two bodyparts, you should be looking for maintenance on the others.

Monolith · 08-03-2004, 01:59 PM

Cool.

Any chance you can post the whole 7 week plan here? Or is there something over at Avant on it? I'd love to get a look at it.

bludevil · 08-03-2004, 02:05 PM

While your at it, I need a Chest Enhancement program

**Jodi** · 08-03-2004, 02:06 PM

So we only get to see what your arm workouts look like?

Monolith · 08-03-2004, 02:35 PM

Easy Jodi, lets see if he can at least keep this journal on the first page for more than a week.

PreMier · 08-03-2004, 03:24 PM

I want to see the program also

Twin Peak · 08-03-2004, 03:43 PM

Quote:

Originally Posted by Jodi

So we only get to see what your arm workouts look like?

I'll post the rest when I have time.

Twin Peak · 08-03-2004, 03:43 PM

Quote:

Originally Posted by bludevil

While your at it, I need a Chest Enhancement program

We can do that. Quite easily.

Twin Peak · 08-03-2004, 03:44 PM

Quote:

Originally Posted by Monolith

Cool.

Any chance you can post the whole 7 week plan here? Or is there something over at Avant on it? I'd love to get a look at it.

It will be posted over time. And may be tweaked as we go.

In the end, if it works as expected, it'll be an article.

Monolith · 08-03-2004, 03:46 PM

Quote:

Originally Posted by Twin Peak

It will be posted over time. And may be tweaked as we go.

In the end, if it works as expected, it'll be an article.

Attention whore.

Novo · 08-04-2004, 04:00 AM

Quote:

Originally Posted by Twin Peak

Now, I have set up the program so that a fairly new, or detrained lifter can still gain (and I might, as I considered myself slightly detrained). But in general, if you really want to focus on one or two bodyparts, you should be looking for maintenance on the others.

Please can I have a Shoulder Enhance by Captain Cavey program?

Thanks very much, look forward to hearing back from you

Twin Peak · 08-04-2004, 06:40 AM

Sure.

**Jodi** · 08-04-2004, 06:51 AM

Quote:

Originally Posted by Novo

Please can I have a Shoulder Enhance by Captain Cavey program?

Thanks very much, look forward to hearing back from you

That's what I need too

Twin Peak · 08-04-2004, 07:12 AM

Wednesday, Day 3, Week 1: Chest, Back, and light Arms.

Today, is density training day. I use a modified Ed Staley EDT. I use it for arms, for a specific reason: lifting for density here, will work synergistically with Monday's intensity and Friday's Volume workout (note that frequency is not manipulated/loaded during this program).

I also use density training for chest and back. Why? Any decent chest/back program will work fine, but I like using an EDT-like program here because it keeps the time down when the amount of total work (for chest, back, bis, and tris) is rather high.

So for my first density period, I alternated between incline bench presses and barbell rows for 20 minutes. In 20 minutes, after warm-ups, I can get 7 sets of each. I used 225 for both the incline and row, and I hit 40 reps and 37 reps, respectively. The concept here (I don't want to get into a full dissertation of EDT) is to keep the weight constant and increase the total number of reps from week to week, in the same period of time. Number of sets is irrelevant.

Then for my second period (which was 15 minutes) I did flat bench on a plate loaded machine. I used 2 plates per side. I alternated that with pullups. I got 44 and 23 reps respectively, spread out over 5 sets.

Then was my arm training period. Arms were obviously hit as secondary muscles already, so little warm-up was needed. Then over a twenty minute period I alternated close grip bench (185) with seated DB curls (50s). I did six sets of each (as by now I was winded and needed longer to recover). By the time I got to arms, I was fatigued, and I didn't even feel these exercises in the arms; didn't get the slightest pump. I expected this, actually, bit thought I should make note of it here. This is a shortened arm workout that is meant to exploit some of the benefits of density, and bridge the Monday and Friday workout, so that frequency is high.

In general today, I had an excellent workout. Motivation was high and I pushed hard (my workout partner even commented on it, so I know my drive is back). That said, I left some in the tank. When doing an EDT over 6 weeks, you will hit a wall after 3-4 weeks, if you let it all hang out right away. So I left some room for improvement and by by three, I will let it loose.

So there you have it.

Oh, just briefly, yesterday was legs. I did leg presses working up to 10 plates per side, and supersetted with 1 1/4 leg curls. Then I did 3 sets of hack squats working up to 3 plates per side. My knees felt particularly good. Then I alternated calves and shrugs, and finished up with bent over lateral raises.

Twin Peak · 08-04-2004, 07:14 AM

Quote:

Originally Posted by Jodi

That's what I need too

How about we all wait to see if my theories are right first, and then when they are (because of course they will be) we apply it to various bodyparts.

Again, however, you need to be willing to put improvements to other areas on hold. A minor inconvenience for a 6 week period, IMO.

**Jodi** · 08-04-2004, 10:08 AM

Well seeing everything in my life is on hold right now, 6 weeks for other bodyparts won't hurt

Twin Peak · 08-04-2004, 05:11 PM

Despite the fact that this is an arm enhance program, my chest and legs are sore as hell. That goes to show you how underwhelming my workouts have been for the past few months, and how the fire is back.

Tomorrow is an off-day, btw, and then I hit light shoulders on Friday. Friday is also my arm volume loading day.

Novo · 08-04-2004, 05:51 PM

I'm glad you've lit that fire inside yourself again, and that you are enjoying training. It's good to read along

Watching you prep toward a comp would be inspiring indeed ... still on the cards?

Twin Peak · 08-04-2004, 06:21 PM

On the cards, or in the cards?

Hmmm, dunno.

Yeah, I want to, but I am nowhere near where I'd want to be for that so its still some time away. Perhaps fall '05.

Training has really been fun this week, thankfully. Though I am looking forward to tomorrow's day off.

But man, my chest is sore. I just ordered a big ass dish of seafood fra diovolo, so that will be yummy.

Novo · 08-04-2004, 06:26 PM

As in 'ordered dinner because I am still at work"? No no bad dog, how can this be wise? Isn't R&R a pivotal part of effective training, in this case, evenings casa Peak and a home-cooked dinner (you should try a whey and zucchini shake, mmmm

)

Or have I got my time-zones all wrong and I've misunderstood, hence talking nonsense? It happens ...

Twin Peak · 08-04-2004, 07:36 PM

Quote:

Originally Posted by Novo

As in 'ordered dinner because I am still at work"? No no bad dog, how can this be wise? Isn't R&R a pivotal part of effective training, in this case, evenings casa Peak and a home-cooked dinner (you should try a whey and zucchini shake, mmmm

)

Or have I got my time-zones all wrong and I've misunderstood, hence talking nonsense? It happens ...

Nope, on the money.

But I'll have you know that Mrs. Peak is an excellent cook, and I need not rely on whey and, well, whey.

M.J.H. · 08-04-2004, 10:55 PM

I really really like the sound of your training TP. I am curious as to what kind of results you're going to get. Training something for 20 minutes and trying to increase the # of reps respectively each week I think is a great idea.

08-03-2004, 06:35 AM	#1
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Pipe Dreams BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Twin Peak's Arm Enhance Program This is not going to be a detail of my new program, but rather a journal tracking my progress throughout the program. It encompasses many ideas contain utilized in Tri-Phase Progressive Training™, and adds in muscle specific theories as well. It is a six week program with one week of deconditioning; so seven weeks in total. More than that would result in severe overtraining. Current Stats BW = 205-210 Stomach = tad over 38" BF% = ???? Arm = 17 inches (right is slightly less -- haven't fully recovered, I s'pose) Diet: I am not really worrying about it. I certainly don't want to gain fat, but I am not trying to lose either. First, I am not motivated to do so. Second, I am enjoying the summer. SesaThin and H.E.A.T. Stack will keep my all too frequent cheats in check.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

08-03-2004, 06:50 AM	#2
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	On with the plan, stan. Its a 4 day program, and I will be training M, T, W, and Fri. Monday is my arm intensity day. We will load intensity over the six weeks. Yesterday was a good workout, though I was a bit weak: I started will barbell curls working up to 135 for 6. Then I moved to skull crushers using 100 pounds (plus the bar) for 8. Next was, hmmm, what was it? Oh yeah, heavy DB hammer curls (working up to 60s)then underhand tri pressdowns. Followed that with machine preacher curls for three sets, then 1 arm overhead DB extensions. Today, Tuesday, was leg day. I won't get into any specifics here, but the idea is just maintainence (for the length of the program). I also did calves, traps, and rear delts.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

08-03-2004, 08:55 AM	#4
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Whats the idea with maintenance w/o's for the other bodyparts for the duration of the program? To spare any further cns load? And good luck!
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

08-03-2004, 10:10 AM	#6
oaktownboy DEFINITION OF R@B Join Date: Jun 2003 Location: smog and fog Posts: 4,375	good luck tp..hope ur recovery is going well
	Chuck Norris once lost his keys and couldn't remember where he put them. So he tortured himself for half an hour until he gave up their location.

08-03-2004, 01:59 PM	#8
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Cool. Any chance you can post the whole 7 week plan here? Or is there something over at Avant on it? I'd love to get a look at it.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

08-03-2004, 08:10 AM	#3
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	Looking foward to your progress and final results of the Arm Enhance routine

08-03-2004, 10:01 AM	#5
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,323 Photos: 4	Hi TP. I'll be following along to see how this pans out as it's something I would be interested in persuing at some later time.

08-03-2004, 02:05 PM	#9
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	While your at it, I need a Chest Enhancement program

08-03-2004, 02:06 PM	#10
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,180 Photos: 1	So we only get to see what your arm workouts look like?
	Essence EFA

08-03-2004, 02:35 PM	#11
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Easy Jodi, lets see if he can at least keep this journal on the first page for more than a week.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

08-03-2004, 03:24 PM	#12
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	I want to see the program also
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

08-04-2004, 06:40 AM	#18
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Sure.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

08-04-2004, 07:12 AM	#20
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Wednesday, Day 3, Week 1: Chest, Back, and light Arms. Today, is density training day. I use a modified Ed Staley EDT. I use it for arms, for a specific reason: lifting for density here, will work synergistically with Monday's intensity and Friday's Volume workout (note that frequency is not manipulated/loaded during this program). I also use density training for chest and back. Why? Any decent chest/back program will work fine, but I like using an EDT-like program here because it keeps the time down when the amount of total work (for chest, back, bis, and tris) is rather high. So for my first density period, I alternated between incline bench presses and barbell rows for 20 minutes. In 20 minutes, after warm-ups, I can get 7 sets of each. I used 225 for both the incline and row, and I hit 40 reps and 37 reps, respectively. The concept here (I don't want to get into a full dissertation of EDT) is to keep the weight constant and increase the total number of reps from week to week, in the same period of time. Number of sets is irrelevant. Then for my second period (which was 15 minutes) I did flat bench on a plate loaded machine. I used 2 plates per side. I alternated that with pullups. I got 44 and 23 reps respectively, spread out over 5 sets. Then was my arm training period. Arms were obviously hit as secondary muscles already, so little warm-up was needed. Then over a twenty minute period I alternated close grip bench (185) with seated DB curls (50s). I did six sets of each (as by now I was winded and needed longer to recover). By the time I got to arms, I was fatigued, and I didn't even feel these exercises in the arms; didn't get the slightest pump. I expected this, actually, bit thought I should make note of it here. This is a shortened arm workout that is meant to exploit some of the benefits of density, and bridge the Monday and Friday workout, so that frequency is high. In general today, I had an excellent workout. Motivation was high and I pushed hard (my workout partner even commented on it, so I know my drive is back). That said, I left some in the tank. When doing an EDT over 6 weeks, you will hit a wall after 3-4 weeks, if you let it all hang out right away. So I left some room for improvement and by by three, I will let it loose. So there you have it. Oh, just briefly, yesterday was legs. I did leg presses working up to 10 plates per side, and supersetted with 1 1/4 leg curls. Then I did 3 sets of hack squats working up to 3 plates per side. My knees felt particularly good. Then I alternated calves and shrugs, and finished up with bent over lateral raises.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

08-04-2004, 10:08 AM	#22
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,180 Photos: 1	Well seeing everything in my life is on hold right now, 6 weeks for other bodyparts won't hurt
	Essence EFA

08-04-2004, 05:11 PM	#23
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Despite the fact that this is an arm enhance program, my chest and legs are sore as hell. That goes to show you how underwhelming my workouts have been for the past few months, and how the fire is back. Tomorrow is an off-day, btw, and then I hit light shoulders on Friday. Friday is also my arm volume loading day.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

08-04-2004, 05:51 PM	#24
Novo Registered User Join Date: Apr 2004 Location: Australia Posts: 220	I'm glad you've lit that fire inside yourself again, and that you are enjoying training. It's good to read along Watching you prep toward a comp would be inspiring indeed ... still on the cards?

08-04-2004, 06:21 PM	#25
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	On the cards, or in the cards? Hmmm, dunno. Yeah, I want to, but I am nowhere near where I'd want to be for that so its still some time away. Perhaps fall '05. Training has really been fun this week, thankfully. Though I am looking forward to tomorrow's day off. But man, my chest is sore. I just ordered a big ass dish of seafood fra diovolo, so that will be yummy.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

08-04-2004, 06:26 PM	#26
Novo Registered User Join Date: Apr 2004 Location: Australia Posts: 220	As in 'ordered dinner because I am still at work"? No no bad dog, how can this be wise? Isn't R&R a pivotal part of effective training, in this case, evenings casa Peak and a home-cooked dinner (you should try a whey and zucchini shake, mmmm ) Or have I got my time-zones all wrong and I've misunderstood, hence talking nonsense? It happens ...

08-04-2004, 10:55 PM	#28
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	I really really like the sound of your training TP. I am curious as to what kind of results you're going to get. Training something for 20 minutes and trying to increase the # of reps respectively each week I think is a great idea.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals)