Sets: Main Exercise: SZ-Curls, Barbell Curls, Dumbell Curls or Seated
Sets: Isolation Exercise: Concetration-Curls or Scott-curls (Dumbell or
Sets: Brachialis: Hammercurls, Scott-Hammer-Curls or Hammer-curl
Sets: Pump: High Barbell Curls with light weight or Reverse Barbell
Supersets of Forearms
for a “Pump-training”:
sets One-Arm cable curls with 4
sets high cable curls with 4
sets Dip machine
sets Hammer-cable curls with
4 sets one arm cable pushdowns
for many tall Bodybuilders, Arms is also for myself a weaker muscle
group compared to the rest of the body. That means for me to emphasize
the focus on this muscle and to work on it even more special. Truly,
Arms and Calves can probably never be big enough. As long as they
don’t grow in a totally freaky way they won’t harm your symmetry and
for this reason, even people having relatively strong arms, can possibly
use my strategy to stimulate the Arms to new levels of growing.
long time I trained Biceps very heavy and basicly I just focused on the
amount of weight.
I allowed myself to cheat in my biceps workouts and for many people (probably the genetically gifted ones) even this seems to work. But after some months or maybe years in my case, I simply had to realize that it is not working for me. The shape of my Biceps is simply not responding on this kind of training. Finally in 2006 I started to change many things. I started a slow and controlled movement. I completely forced myself not to aim for any weights anymore and I realized how the changes started to work.
results were great so far but after one year I found another big mistake
I was doing over the years. I trained the Brachialis only every few
weeks, but I seen that this muscle is almost not visible on all of my
stage pictures. So the Brachialis became another big part of every
Biceps workout. I still need to work on it, but after 2 years I can say
that it improved already.
speaking about the facts of my current Biceps workout, I want to give
can see the really heavy part of my workout consists only of nine Sets,
as the first exercise includes 2 warm-up sets. So I limit my workout to
a few exercises and keep the focus on a controlled movement, using the
whole range of motion and taking the highest possible amount of weight
to get 6-8 reps.
there is another day of the week, when I train my arms again.
the heavy training, you read about just a few lines ago, reminds on an
European way of training, but on my many trips to the USA I also seen
many Americans training quite successfully their arms only by pumping
the muscles. I never really get a satisfied feeling by doing only a “pump-training”,
but as it seems to work for them, it was also worth for me to try. So I
added another Training Session, only consisting of cable exercises, to
my weekly schedule.
this training I am using Supersets by combining one biceps exercise with
one triceps exercise. At my heavy Arm-training day, I prefer to train
biceps in the morning and triceps in the evening. On the “Pump-day”
I stay around 12-15 reps and the results in 2009 got better and better.
Truly, my arms still need a lot of work, but they slowly start to match the rest of my body.
sets Skull Crushers
sets Kick backs
sets dips on a bench (only in diet)
The triceps is probably the easiest muscle to stimulate it’s growing.Basicly you cannot do anything wrong unless you start to cheat in an extremely brutal way.
of the movement is happening by itself and as long as you really push
the weight in a proper way, you can be sure that the triceps gets some
competitive Bodybuilders it should be also important to mention that you
have to listen to the body again, especially with this muscle. If you
train too heavy or simply not in the right way, soon you might get
problems with your joints. It is more important for me to use the whole
range of motion, when doing pushdowns for example, instead of using a
have seen a few Pros already getting some kind of infection at the
tendon and because of that they needed a surgery which destroyed the
shape of the triceps completely. The muscle looks torn and the loss of
symmetry is the sad result.
Next to Pushdowns which is definitely a “must to do” in every training I can say that French Press or also called Skull Crushers are probably the best exercise to develop the triceps based on my experience.
training schedule is a bit more difficult to write down.
other week I put more focus on rowing exercises, while I concentrate
much more on pulling exercises in the other week :
Hammer Strength Rows
are coming now to one of my favourite muscles. Thanks to my back I was
able to win some shows in the past against other athletes who might have
been more massive than me. For a competitive bodybuilder the back is
usually the most important aspect, when it comes to direct comparisons.
You not only really have to be in top shape to bring out the details,
you also need to achieve those details by working hard on them
throughout the year.
for the back the style of your training will decide if you get a nice
and detailed back on stage or if you will be just average.
other muscles the Back needs a lot of work every week. In my opinion you
cannot develop a great back by only doing a few exercises and by just
pumping this muscle. The back needs full-contraction and need to be
attacked intensively from all sides.
of all this, back is much more difficult to train than other muscles.
order to guarantee a huge back development it is essential to train back
with really heavy weights of course, but the key of success for the back
is to contract the muscle as hard as you can in the end of the movement.
I recommend everyone to hold the weight for half a second in the top
position of the movement before starting the negative part of the
repetition. If you are not able to do this with your current training
weights, you definitely use too much and the results can be improved by
using this technique with lighter weights instead.
important rule for my back workouts is to stretch the muscle with every
repetition and also between the sets. I do believe this is the reason
why my lats became much wider over the years.
figured out for myself that my back workout should always consist of at
least 16 sets not counting the lower back. Usually I even add one
exercise for the backside of shoulders also, so you can imagine that
back day can easily become a harder training day than legs.
huge muscle like the back, needs a lot of training volume to get
completely exhausted and it is almost impossible to get this muscle into
overtraining within one workout.
yourself to the limit when hitting your back at the gym.
You will be surprised
about the results.
Incline Press Barbell
Incline Dumbbell Flyers
Beginners chest is really difficult to train. To perform chest exercises
in a productive way for stimulating the chest to grow, you need a really
strong mind to muscle connection. As soon as you start to not totally
focus on the chest itself, many other muscles will immediately take a
big part of the training weight and in this moment it gets almost
impossible to develop your chest in the same way like the rest of your
order to avoid this, there are many possibilities. First of all you can
start every chest workout with an isolation exercise. In this way you
pre-exhaust your pecs and when doing bench press afterwards, you won't
be tempted that much to use weights, that are probably too heavy for
your chest (even if you might be able to bench them, by using the help
of shoulders and triceps).
starting with the bench press, it is really important to always keep the
clear movement in your mind. You need to put your mind completely into
the muscle and to feel actively how it contracts with every rep. I
recommend to let down the barbell in the negative movement almost to
your throat and not to the middle of your chest, like most people do it.
Again you take away the work from your shoulders by doing this and the
focus goes more into your pecs.
good attempt for improving this muscle might be to use only the first
part of the active movement. When benching on a Smith machine or also
Hammer Strengh machines, you can intensify the isolation of your chest
by doing these non-finished reps. You still stretch to the maximum and
then push the weight only a bit more than half of the way. In the end of
the complete movement you will realize that normally the chest starts
loosing its full contraction and so you can say, that the important part
of the repetition is already made before.
important hint, that made my chest grow much bigger last year, is to
push the weight explosively in the beginning, doing the negative
movement really controlled and keeping the weight for half a second in
the lowest position.
watching many Pros under this point of view, you will realize how
perfect it looks the way they execute their exercises. It all comes from
the deep muscle - mind connection we all can develop over the years, if
we concentrate on it and allow ourselves to feel our training more than
seeing it with our eyes only.
for competitive athletes, I would like to add to put more focus on the
upper chest. I recommend to start every workout with the incline
incline bench press is a much more secure movement to avoid injuries
than flat bench press. With the barbell I started to completely avoid
flat bench press and I prefer doing this exercise with dumbbells. Almost
everyone I know, who torn his chest, got this injury when doing flat
bench presses on a barbell.
hope I was able to give you some ideas and some motivation to try some
remember that the strongest muscle is your mind. Also in Bodybuilding it
is like this.
Bodybuilder with the strongest mind will be the best guy on stage. Not
only because he learned how to put all the focus into his muscles but
also because of becoming the strongest personality and being able to
follow his dreams driven by the inner power, that is inside of everyone
* 4x Hacksquat (if not
done before) / Leg presses
* 3x Extensions
* 3x Smith-maschine Squats / Lunges
legs can be a nightmare in the eyes of some athletes while others simply
love it. With no other muscle group you can push your body so close to
your limits like when training legs.
other training will boost your metabolism in such a dramatic way over
the whole week not even speaking about the positive influence on your
the first view heavy squats might be the foundation to establish a good
leg development, but there are definately many other techniques that
might result in even better quads and Hams when combining them.
heavy squats over the years will result in a great strengh level as
at my point right now it is more a curse to be that strong than anything
else, concerning the aspect of Bodybuilding of course. Once you start
being able to squat over 600lbs for 6-8 reps it is definately not
healthy for your knees anymore. Especially not when doing this on a
most important aspect of developing (and also keeping) huge quads for
many years is to keeps your joints healthy. Once they start to make
problems, you will never be able anymore to put the same intensity in
your leg workouts anymore, which results in a loss of volume with no
mercy. I remember having a time, I had pain in my knees after every leg
session and it did not stop until the day before the next workout. I
told myself that this cannot go well for many years and to be successful
in Bodybuilding it is important to stay in the business for a long time.
So how can you avoid this pain
without even letting it start to influence you.
I was searching for other ways
to stimulate my legs for growing and those were my experiences:
Instead of doing normal squats
I started to go for frontsquats but as soon as you learn the technique
and get used to it, you will have the same problem of squatting too
heavy. I made it up to a training weight of 470lbs again and so my knees
started to complain again after every workout.
I still believe heavy squat
days are important, but for now I am only doing them super heavy once in
My other workouts are more
likely based on repetitions now. This doesn't mean I am not pushing my
limits anymore, but for example I am going now for frontsquats 15-20reps
with 400lbs or doing 20reps of normal squats with 450 lbs. It is much
more joint-friendly and I figured out that this search for alternatives
even turned into a blessing, as my legs started to get more massive
again, but still keeping a better separation.
I have the feeling, that with
such a style of training, you really burn the separation into your
At least once in a month I do
Hacksquats for my main exercise. The only way to develop the outer quads
is this exercise and so it is more essential than most people believe.
In every workout, If its not
my first exercise, it is definately the second one.
After those two exercises I
can assure you that your quads are screaming already and so you should
just continue to give those legs the final strike by flexing them to the
max with the so called isolation exercises. The weight is not important
anymore and you should only focus on the contraction.
Bent over side laterals
Side Laterals (cable)
Many times when reading on international boards I realize that Germans seem to be known for a big shoulder development. Actually it is also one of my stronger bodyparts but I assume this has many reasons. First of all it might be true that many Northern European people have an advantage in their bone structure and are genetically build to have wide shoulders, but still this would not be enough to have the perfect pair of shoulders for the bodybuilding stage. There is much more behind it and even if the muscle is quite small, compared to other bodyparts, you have to attack it from many different angles.
very common thing I often do realize, is that bodybuilder with huge
shoulders, tend to have a weak chest... So how can it be possible that
athletes who seem to be strong in pushing weights have a weak chest? The
answer is quite easy. If you start cheating in your chest workouts, the
shoulders will automatically start helping to push the weight.
conclusion I can just recommend to everyone to really focus on doing
shoulders on the shoulder day itself and not to allow them to influence
your chest training. If you kill them once a week it will be enough to
make them grow.
As mentioned before shoulders have many different muscle heads you have to stimulate separately with an own exercise every week. I usually start with the heavy Pushing Exercise. Something like Dumbell-Press or even Standing Military Press on a Powerrack. Next would be side laterals, which is the most important exercise in my opinion to develop a nice round shape of the shoulders. Even the side laterals I try to train as heavy as possible.
my earlier years I added another exercise for the backside of my
shoulders to every back workout and even now I still try to improve
them. Like calves and arms, they can almost never be big enough.