Grow Bigger Guns

[Ox 51]

GROW BIGGER GUNS

Gun growing tips from the enigmatic Canadian.
November 17, 2009
FLEXONLINE.COM

After winning the 2003 Canadian Championships and deputing at the 2004 Toronto Pro, Frank McGrath went MIA for the next five years, not finishing a single pro show despite false starts. This year the enigma returned and landed in the top 10 at the Tampa Bay Pro. Now McGrath shares with us his arm-expanding tips and favorite routine.

MCGRATH’S WELL-ARMED STRATEGY

* Supersetting a biceps exercise with a triceps exercise is crucial for localizing the pump in his upper arms.

* With the exception of pushdowns, all of his bi and tri exercises are done with free weights.

* He pyramids sets of barbell curls and lying triceps extensions.

* Two warmup sets precede the first biceps and triceps exercises.

* Arms are worked once per week.

* Sporting the best forearms in bodybuilding, he no longer trains them. However, he did so regularly when he was younger. McGrath recommends most bodybuilders do wrist curls, reverse wrist curls and reverse curls.

<TABLE style="COLOR: #000000" cellSpacing=0 cellPadding=5 width="50%"><TBODY><TR><TD style="BACKGROUND: #b10b1c; FONT-WEIGHT: bold" colSpan=4 align=middle>MCGRATH’S ARM ROUTINE



</TD></TR><TR style="BACKGROUND: #000000; COLOR: #ffffff; FONT-WEIGHT: bold"><TD style="BORDER-RIGHT: #ffffff 1px solid">EXERCISE </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>SETS </TD><TD align=middle>REPS </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Barbell curls </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3 </TD><TD align=middle>12-6 </TD></TR><TR><TD colSpan=3>supersetted with </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Triceps pushdowns </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3 </TD><TD align=middle>12-15

</TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">
E-Z bar preacher curls

</TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3 </TD><TD align=middle>8-12 </TD></TR><TR><TD colSpan=3>supersetted with </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Lying-triceps extensions </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3 </TD><TD align=middle>12-6 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">
Dumbbell curls

</TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3 </TD><TD align=middle>10-12 </TD></TR><TR><TD colSpan=3>supersetted with </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Dips </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3 </TD><TD align=middle>10-12 </TD></TR></TBODY></TABLE>

 

[big in vegas]

Pretty nice super sets

 

[Ox 51]

That many supersets would wear me out. I wouldn't be able to open the door to get out of the gym. Might be fun to try though.

 

[big in vegas]

I do similar stuff when I am running short on time and I can tell you that I can't touch my head when I'm done