Pipe Dreams

[Twin Peak]

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]

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]

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

 

[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!

 

[Triple Threat]

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]

good luck tp..hope ur recovery is going well

 

[Twin Peak]

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]

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]

While your at it, I need a Chest Enhancement program

 

[Jodi]

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

 

[Monolith]

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

 

[PreMier]

I want to see the program also

 

[Twin Peak]

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

I'll post the rest when I have time.

 

[Twin Peak]

While your at it, I need a Chest Enhancement program

We can do that. Quite easily.

 

[Twin Peak]

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]

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]

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]

Sure.

 

[Jodi]

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]

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]

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]

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

 

[Twin Peak]

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]

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]

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]

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]

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.]

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.

 

[Twin Peak]

Its certainly an effective program. As I mentioned above, however, that is not an original idea of mine, but rather a form of EDT (Escalating Density Training) which is something Ed Staley designed (I believe) and advocates.

And btw, my chest is even more sore today.

Since today is an off day, I am going to keep carbs relatively low, and protein high.

 

[Twin Peak]

Friday, Week 1

Well, today was volume training (though volume was low, since this is a progressive program).

First, I did three sets of shoulder presses. I used a plate loaded machine (because of the cuff) but would recommend use of barbells or dumbbells.

While I did these, I warmed up bis and tris nicely.

Then I supersetted cambered bar curls (plates on each side) with reverse grip one arm pushdowns. Now here I recommend overhead DB presses, but I can't do them heavy because of the cuff, so I wanted to use the cable overhead press, but it was busted.

After three sets with moderate intensity, I moved to a superset of machine preacher curls (plate loaded) with V-bar pressdowns. Also three sets of inch.

I then polished off the upper arms with one arm cable hammer curls, and one arm cable tri kickbacks.

Excellent drive and motivation, and an excellent workout, despite 4 hours sleep. Great pump, good vascularity, and I can literally feel the arms growing. Whey and 2 bagels post workout means that I will grow, or get fat. Either way.

I haven't mentioned my supplementation, so hear goes.

* Multi (when I can remember)
* 4-6 grams of fish oil
* SesaThin
* H.E.A.T. Stack
* The TP Pre/During Workout blend (LeptiGen MASS, Arginine, ALA, ALCAR, and GO.)
* LeptiGen Rebirth