In the next series on Blogs, I would like to introduce you to Bob Hoffman.
Many of you may know who he is but there are those new to the iron game that may not know who this icon of physical culture may be. For those, I will give a brief description of who he is.
Along with that, I would like to share with you a famous course that Bob Hoffman wrote back in 1939 Titled “Big Arms”. This course will help you in your quest for Huge Biceps and Huge Arms in general. This information is as applicable today as it was the day it was written.
I will be sending you e-mail newsletters breaking the course down chapter by chapter.
Lets Begin…
Who was Bob Hoffman?
Bob Hoffman - athlete, nutritionist, weightlifter, coach and philanthropist - was born on a farm in Tifton, Georgia on Nov 9th 1898. His family stock was good. Bob was never the seven stone weakling claimed by other physical culturists. His father was a large strong man who liked to demonstrate the hardness of his tensed muscles. Given this it his easy to see how Bob was influenced in his formative years.
When Bob was 5 years old the family moved to Wilkinsburg near Pittsburgh where his athletic career started from a very young age. He was an exceptional athlete especially in aquatic sports - his favorite being canoeing.
The First World War saw Bob as a hero. He gained 3 Croix de Guerres with two palms and a silver star from France. From Belgium he was awarded The Belgian Order of Leopold and from Italy the Italian War Cross and the Purple Heart.
His business started in the 1920s, at first selling oil burners, before developing into the massive York Barbell Company.
Bob Hoffman, never a great coach or great weightlifter, was a man who influenced and guided weightlifting and bodybuilding for half a century. He died on July 18th 1985 suffering heart disease and dementia.
Chapter One
“Let Me Feel Your Muscle”
“Let me feel your muscle”. If you have advanced reasonably far in the acquisition of strength and development, and that request or demand were made of you, what muscle would you permit the curious person to feel? In perhaps 999 cases out of a thousand the Biceps would be the muscle group displayed. In the minds of most men and boys, the arm is always through of as the muscle. And the front of the arm, The Biceps, is the part of the arm that is usually revealed or felt.
There is something fascinating about the development of the upper arms. Although there is no advanced weight man who does not realize that the upper arms play the least important part in elevating a great poundage overhead, there is probably not one of them who does not show more interest in the development of the muscles of the arm than those of any other part of the body. I don’t believe there is a man anywhere who would not accepted the gift of a larger pair of arms if he could get them. But they can not be had as a gift. Hard work, as we will relate in subsequent chapters, is required to produce the best arms. The more work, the greater variety of proper exercises, intelligent practiced, the finer will be the resulting development of the arm.
It’s the aim of the majority of physical culturists to obtain big arms. The bigger the better, they believe. The young enthusiast who desires the maximum in strength and development finds it much more convenient to display the new muscles of the upper arm to his friends than the muscles of any other group.
There are more than 4,000,000,000 muscular fibers in the body. Old and young, frail and strong, all have the same number of muscular fibers. The only difference between the thin, eleven – inch arm of the underdeveloped young man and the powerful, swelling, beautifully-molded arm of the strength champions – the men who posses the greatest strength and development; men like John Grimek, Steve Stanko or Dave Mayor – is the size and development of the arms. The fibers through constant use have grown in bulk power and shapeliness and a really big arm results.
More than half of these 4,000,000,000 muscular fibers are located in the lower limbs. Of the remaining half, less than one-eighth would be in the arms, and of these approximately one-sixth are located in the Biceps group. According to this line of reasoning the Biceps would be about one one-hundredth of the muscular bulk of the body. The powerful lower limbs are usually ten times as strong as the arms. The world’s record in the back lift is 4,300 pounds, the world’s record in the harness lift, in which the legs supply most of the power, is 3,600 pounds. While men have supported over 5,000 pounds on their extended lower limbs, the world’s records in the two hands press is 317 pounds.
In spit of these facts, well known to all advanced bodybuilders, far more effort is placed back of building mighty arms than is spent in the development of any other part of the body.
Tuesday, November 25, 2008
Monday, November 24, 2008
Arm Specialization Routine.
Arm Specialization Routine.
*****************************
http://www.hugebicepstips.com
*****************************
People seem to be more fascinated about arm development
than any other muscle group.
Both men and women who want to improve their arm development
should first analyze their individual needs by looking in a mirror.
Are your forarms less developed that your upper arms? Are your
upper arms weak and underdeveloped? Do you have a bulky triceps
develpment showing a deep semicircular shape when you lift your
arms in a double biceps pose? Do your biceps look flat even when you
flex with all your might? Do you have a short biceps development with a huge gap between
your biceps muscle and your flexed forearm?
Address all these questions. Try to decide exactly what you need to do to
perfect your arm development. If there's any doubt, ask a trusted
and knowledgeable friend. Remember, arm growth is best obtained by doing
1 1/2 - 2 1/2 arm workouts per week. This allows for the fullest recuperation.
I don't think you can make consistant gains training your arms lerss than
1 1/2 times per week. Once you have determined the part, or parts, of your
arms that need development, use the following specialization routines to guide
you in your training.
***********************
UPPER ARM MASS BUILDING
***********************
Routine One
Biceps - Barbell Curl & Incline Dumbbell Curl (5 sets of 8 reps each).
Triceps - Close Grip Bench Press & Lying Triceps extensions (5 sets of 8 reps each).
Routine Two
Biceps - Seated Alternate Dumbbell curl & standing Dumbbell curl (5 sets of 8 reps each).
Triceps - Triceps push downs & Triceps dips (5 sets of 8 reps each).
We will continue in our next e-mail.
Until next time,
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This blog is protected by copyright, 2007, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
*****************************
http://www.hugebicepstips.com
*****************************
People seem to be more fascinated about arm development
than any other muscle group.
Both men and women who want to improve their arm development
should first analyze their individual needs by looking in a mirror.
Are your forarms less developed that your upper arms? Are your
upper arms weak and underdeveloped? Do you have a bulky triceps
develpment showing a deep semicircular shape when you lift your
arms in a double biceps pose? Do your biceps look flat even when you
flex with all your might? Do you have a short biceps development with a huge gap between
your biceps muscle and your flexed forearm?
Address all these questions. Try to decide exactly what you need to do to
perfect your arm development. If there's any doubt, ask a trusted
and knowledgeable friend. Remember, arm growth is best obtained by doing
1 1/2 - 2 1/2 arm workouts per week. This allows for the fullest recuperation.
I don't think you can make consistant gains training your arms lerss than
1 1/2 times per week. Once you have determined the part, or parts, of your
arms that need development, use the following specialization routines to guide
you in your training.
***********************
UPPER ARM MASS BUILDING
***********************
Routine One
Biceps - Barbell Curl & Incline Dumbbell Curl (5 sets of 8 reps each).
Triceps - Close Grip Bench Press & Lying Triceps extensions (5 sets of 8 reps each).
Routine Two
Biceps - Seated Alternate Dumbbell curl & standing Dumbbell curl (5 sets of 8 reps each).
Triceps - Triceps push downs & Triceps dips (5 sets of 8 reps each).
We will continue in our next e-mail.
Until next time,
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This blog is protected by copyright, 2007, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
Keep Track Of Your Progress.
**********************
www.hugebicepstips.com
www.hugechesttips.com
**********************
I am sure your pantry is full of great food, but are you really eating
exactly everything your body needs to get huge??
Busy work schedules tend to cause a large percentage of muscle hungry
bodybuilders to miss valuable mass building meals throughout the day.
Are you consuming foods you shouldn't?? We all have a good idea of
what we should eat, but sometimes it doesn't seem practical.
I once heard of a program where smokers kept a tally on how many
cigarettes they smoked in a 24-hour period. By keeping the tally,
they were able to exactly how many cigarettes they were smoking,
eliminating the guesswork.
At this point, the smoker could improve by smoking less than
the day before.
You need to do the same thing. Many of you may say that you
eat perfectly. So then, how much protein did you consume
last thursday??
You don't know right?? That is my point. We all know how important it is to eat
between 1-1/2 to 2 grams of protein per pound of body weight a day.
How many times a week are you consuming 2 grams per pound?? Are you
even hitting the 1 1/2 gram mark? How much would it improve your
physique if you were to consume closer towards the 2-gram side
instead of the 1 1/2 grams side?
Let me put it this way; would consuming 33% more of essential
building blocks your body needs, help your body build more muscle size?
Keep a log book so that you can write down everything you eat along
with your training sessions.Your daily log should be used to tweek
and fine tune your bodybuilding life style.
Copy down your diet and workout over the next three days and mail it
in care of me (Leon Cruz) for an honest review of your current plan
and tips that will drive you closer to your fitness & bodybuilding
goals.
Do not cheat yourself. If you decide to to eat those jelly donuts,
write it down. By logging everything you put in your mouth,
you're giving yourself the advantage to improve everyday.
This is why accountants make the best bodybuilders.
The training schedule is equally important to the diet schedule. Each
week, increase the weight you lift and the order you lift them in.
Constantly changing you routing will help you leap over those
plateaus, and continue to grow.
One of the greatest qualities to bodybuilding is that "there is no end".
There is always room for improvement. Just look at Frank Zanes picture at age
65. He looks incredible.
It si always possible to look better than the day before. Keep the mind
set, "Today i'm in the best shape of my life and tomorrow I will look
even better."
Until next time,
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2008, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this Blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
**********************
www.hugebicepstips.com
www.hugechesttips.com
**********************
I am sure your pantry is full of great food, but are you really eating
exactly everything your body needs to get huge??
Busy work schedules tend to cause a large percentage of muscle hungry
bodybuilders to miss valuable mass building meals throughout the day.
Are you consuming foods you shouldn't?? We all have a good idea of
what we should eat, but sometimes it doesn't seem practical.
I once heard of a program where smokers kept a tally on how many
cigarettes they smoked in a 24-hour period. By keeping the tally,
they were able to exactly how many cigarettes they were smoking,
eliminating the guesswork.
At this point, the smoker could improve by smoking less than
the day before.
You need to do the same thing. Many of you may say that you
eat perfectly. So then, how much protein did you consume
last thursday??
You don't know right?? That is my point. We all know how important it is to eat
between 1-1/2 to 2 grams of protein per pound of body weight a day.
How many times a week are you consuming 2 grams per pound?? Are you
even hitting the 1 1/2 gram mark? How much would it improve your
physique if you were to consume closer towards the 2-gram side
instead of the 1 1/2 grams side?
Let me put it this way; would consuming 33% more of essential
building blocks your body needs, help your body build more muscle size?
Keep a log book so that you can write down everything you eat along
with your training sessions.Your daily log should be used to tweek
and fine tune your bodybuilding life style.
Copy down your diet and workout over the next three days and mail it
in care of me (Leon Cruz) for an honest review of your current plan
and tips that will drive you closer to your fitness & bodybuilding
goals.
Do not cheat yourself. If you decide to to eat those jelly donuts,
write it down. By logging everything you put in your mouth,
you're giving yourself the advantage to improve everyday.
This is why accountants make the best bodybuilders.
The training schedule is equally important to the diet schedule. Each
week, increase the weight you lift and the order you lift them in.
Constantly changing you routing will help you leap over those
plateaus, and continue to grow.
One of the greatest qualities to bodybuilding is that "there is no end".
There is always room for improvement. Just look at Frank Zanes picture at age
65. He looks incredible.
It si always possible to look better than the day before. Keep the mind
set, "Today i'm in the best shape of my life and tomorrow I will look
even better."
Until next time,
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2008, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this Blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
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