super calves - Sleeve Splitting Biceps

Bonus Section
Super Calves!
One-Step High-Protein Meal (G.L.O.P.)
Doc Tilney’s Muscle-Building Nut Loaf
Rheo H. Blair’s Egg Technique/Recipe
Barbell Curl Strength Chart
9 Hour Modified “Arm Blitz”
SUPER CALVES!
Add ½ Inch in One Day!
The One-Day Jump Start Bicep Blitz Program (ODJSP) is so far-reaching in
scope, so sensationally effective in action, and so monumental in its astounding
results, that it is absolutely light years ahead of other advanced training
techniques.
Here’s a definitive look at how the ODJSP can be used to add ½ inch in one day
on the calves.
SUPER CALVES
One-Day Jump Start Super Calves Program (ODJSSCP)
Equipment Needed





Calf Machines (standing and seated)
Nylon Measuring Tape
Analgesic Balm
Cryo Cup Ice Massage Tool, Ice Pack (cubes etc.)
Vibrator Massage Unit (optional)
16 Guidelines
#1. The week prior (to ODJSSCP)
Workout the first three days of the week using medium-intensity training loads (72-84%
of a current maximum single effort) and high to very high volume of sets and reps. You
can use the programs mentioned in the Special Big Arms eReport, or you can go on the
Internet and log onto www.davedraper.com for some stimulated strategies regarding highvolume training.
Don’t workout at all two days (Thursday/Friday) prior to the ODJSSCP.
#2. The evening prior (to ODJSSCP)
Use a non-shrinkable nylon tape measure and take a cold (non-pumped) measurement
of each calf girth at the largest part with the leg straight but relaxed. Eat a meal that will
induce sleep. Retire to bed early (9:30-10 P.M.) To ensure getting 8 hours of sound
sleep. Refer to pages 7,8
#3. The morning of the ODJSSCP
Read pages 8 and 9.
#4. Begin the ODJSSCP at 10:00 AM
Read #4, on page 6 A Quick Review, but apply it to the calves.
#5. Ice Pack therapy
Refer to page 14 (A. Physical Restorative Modalities).
#6. Even Hour Schedule (10 AM, Noon, 2, 4, 6, 8, 10 PM)
Core “Growth” Exercises:
C1: Standing Calf Machine Heel Thrusts
C2: Seated Calf Machine “Flexed-Knee” Heel Thrusts
Perform Single rep sets of each (individual exercises C1 & C2) while using 90%+ of a
maximum single effort (MSE). Rest- pause 20 seconds between each single rep set
(e.g., 1r>20 sec rest, etc.). Terminate doing the Single rep sets only when the full
exercise range of movement in the upward phase of the rep begins to fail (½ or ¾
reps).
#7. Even Half-Hour Schedule (10:30 AM, 12:30, 4:30, 8:30 PM)
Perform Explosive pause reps {refer to page 11 Even Half-Hour Methodics, for a
description} (Core “Growth” Exercises C1 & C2) for 3 sets x 2 reps (consecutively) with
85%+ MSE. Rest 1 minute between sets.
#8. Analgesic balm massage
Refer to page 14 (A. Physical Restorative Modalities) for the application procedure.
#9. Odd Hour Schedule (11 AM, 1, 5, 9 PM)
Perform Rebound reps {refer to page 12 Odd Hour Methodics, for a detailed
description} (Core “Growth” Exercises C1 & C2) for 5 sets x 2 reps (consecutive) with
85%+ MSE. Rest one minute between each set.
#10. Odd Half-Hour Schedule (11:30 AM, 1:30, 5:30, 9:30 PM)
Perform Manual overspeed reps.(Core “Growth” Exercises C1 & C2) for 5 sets x 2
reps (consecutive) with 70% MSE.
To perform the Manual overspeed technique for C1: Standing Calf Machine Heel
Thrusts and C2: Seated Calf Machine Flexed-Knee Heel Thrusts requires the
assistance of a training partner.
The starting point for the first rep of each of these exercises (B1 and B2) begins in the
eccentric (negative) stretch contraction. Your heels will be lower than the top of the foot
block. Pause in this stretch position for a one-second count (called the Dynamic Iso
System), then explode upwards in the concentric (positive) phase until you feel the
instep of your feet shift forward into total bone support at the top (peak) contraction of
the heel raise.
On the C1: Standing Calf Machine Heel Thrust (develops the fast-twitch gastronomies
muscles), a training partner assists you from behind by accelerating the yoke movement
arm up as fast as possible. This should take
½ to 1 second to complete.
Another option is to have the training partner cup each of his hands under your heels
and accelerate the upwards movement of the heels by lifting them.
On the C2: Seated Calf Machine Flexed-Knee Heel Thrusts (develops the slow twitch
soleus muscles), a training partner simply lifts up on the plate-loaded end of the lever
arm.
Rest-pause 1.5 minutes between each of the 5 sets for the C1 and B2 exercises.
#11. Cryokinetic Ice massage – Refer to page 13
#12. Eating for strength and explosive performance – Refer to
pages17-18
#13. Hourly protein pump (continuous feeding) – Refer to page 19
#14. Elapsed time between micro workouts – Refer to page 30
#15. Upon completion of the NODBS
Approximately 10:20 PM: While the calves still have a blood-gorged pump, like IFBB
pro bodybuilder Lee Priest, quickly measure each calf with a nylon tape measure.
#16. Two Days After
DO NOT workout at all on Sunday and Monday. Aggressively begin to utilize the
appropriate Physical and Mechanical Restorative Modalities to accelerate the complete
recovery process of the localized muscles, biceps/triceps, and the central nervous
system.
#17. Resuming Total Body Workouts
On Tuesday, Thursday, and Saturday, begin *German Volume Training (GVT) as
suggested on page 4 (Ref: #1. The Week Prior).
Rest on Sunday, and then at the beginning of the next week, begin a 12-week cycle of
German Volume Training (GVT), Charles Poliquin style.
[*Note: Doing a total body workout in GVT style may compromise the energy and
recovery ability of many bodybuilders. The least compromising alternative is to train
major and minor muscle groups on different training days. For example, Day 1: quads,
calves forearms. Day 2: pecs, back, abs. Day 3: delts, biceps triceps.]
Finally, use the ODJSSCP one day out of every 180 days, or 2 times per training year
at most.
CALVES: EXERCISE MASTERY DESCRIPTIONS
C1: Standing Calf Machine Heel
Thrust
(Technique-Emphasis)
Load an amount of poundage on the calf
machine that will allow you to maximally
complete the full exercise range-of-motion
(top-to-bottom) repetitions indicated in the
workout plan.
Face the machine with your torso squared and
upright. Place your hands on either the
handles provided or along the yoked
movement arm (for support); while bending
your knees, position your shoulders firmly
against the pads of the yoke movement arm.
Lift one leg at a time and place your toes and the balls of your feet firmly on the near
edge of the foot block. With the knees still bent, position your feet in one of two
positions. The first is with the big toes 12 to 16 inches apart and the heels 4 inches
apart and parallel to each other. This particular foot orientation places a great deal
of muscle tension on the inner aspect of the calf when performing the movement.
The second position is with the big toes 8 to 12 inches apart and the heels spaced
even wider. Keep your bodyweight on the edge of your feet in this pigeon-toed
position and you can’t help but create stimuli to the outer aspect of the calf.
Lock your legs straight at the knee joint and keep the about muscles tensed and the
upper torso aligned with the pelvis throughout the movement, not leaning forward or
backward. Begin the actual calf movement (with one of the two described foot
positions) by allowing the heels to slowly descend as far below the plane or level of
your toes as possible. If the balls of your feet are correctly positioned on the near
edge of the foot block, you will feel as if you are teetering (but not slipping off the
block).
It is this foot placement that will afford you the maximum in full exercise range of
motion. Curl and spread your toes to accomplish this deep, deep stretch
contraction. If the chain or pin adjustment on the yoke movement arm is correct,
your body will be bearing the entire poundage loaded on the standing calf machine.
Bend the knees about one quarter and lock them in this position. This action will
help relieve potential knee integrity injury during the concentric phase of the rep.
With deliberation (no cheating), thrust the heels upward forcefully by the quick,
powerful pull of the calves until the balls and the heels of the feet are as near in
vertical alignment as possible. Look up at the ceiling while doing this and try (if only
mentally) to raise the heels even higher. You should feel the instep shift forward at
the apex of the movement (support pressure is over the ball of the foot and the big
toe).
Lock your knees so that your legs are straight and slowly lower the heels down
below the plane or level of your toes until your feet feel as if they are going to be cut
off at the metatarsal arch. Change directions and repeat the “technique-emphasis”
as described for the number of reps indicated in the methodic workout plan.
Note: Breathe out as your heels rise, and breathe in as they lower.
C2: Seated Calf Machine
Flexed-Knee Heel Thrust
(Technique-Emphasis)
Load an amount of poundage on the Seated Calf
Machine that will allow you to maximally complete
the full exercise range-of-motion (top-to-bottom)
repetitions indicated in the workout plan.
Sit on the seat provided. Adjust the padded
crossbar upward or downward to accommodate
the length of your lower legs.
This is
accomplished by removing the pin in the metal
column that connects the pads to the lever arm of
the calf machine, then reinserting the pin and
locking it in place when you have the column
adjusted to the
correct length.
With your legs bent at an approximate 90 degree angle, lift one leg at a time, placing
your toes and the balls of your feet on the near edge of the footboard or step. Your
feet should be about 8 to 10 inches apart and parallel to each other. Force the front
of your lower thighs under the padded crossbar so that it rests about 3 inches above
the knees. Resting the crossbar more than 3 inches above the knees may
compromise i.e. shorten the range of motion
Once the pads are correctly positioned, push down on your toes and raise your
heels, while at the same time moving the safety stop bar either forward or laterally to
release weighted lever arm for free movement.
Grasp the top of the padded crossbar with your hands and at the same time allow
your heels to slowly lower below the level of the balls of your feet. Now it’s just a
simple matter of raising your heels upward and downward to the fullest extent
possible in each direction for the number of repetitions indicated in the methodic
workout plan.
Note: Breathe out as your heels rise, and breathe in as they lower.
ONE-STEP HIGH-PROTEIN MEAL
Steve “Tower” Henneberry, a star on the former “American Gladiators” television
program, goes for peak performance in the kitchen by preparing what he calls OneStep High-Protein Meals. One of his all-time favorites is called G.L.O.P. (Get Lots
Of Protein). Here is his jealously guarded, almost secret recipe for G.L.O.P.
Ingredients:
16 oz. fat-free ground turkey breast
1 boil-in-bag (Kraft, Success, Uncle Ben’s) instant long-grain brown rice
packages
16 oz. jar picante sauce (mild, medium, or hot)
8 oz. low-fat cottage cheese (small curd)
Non-stick cooking spray (optional)
Instructions:

Preheat range-top element on medium/medium high for 5 minutes.

Grease the inside of an unheated large non-stick skillet with a quick application
of non-stick cooking spray.

Put the ground turkey meat into the skillet and fry on medium/medium high,
stirring occasionally with a wooden spoon, until the meat is uniformly golden
brown (no longer pink). Don’t overcook the meat; it can lose moisture and
become rubbery.

About a minute or so before the meat is finished browning, stir in the picante
sauce. Turn the heat to a low setting and let the meat simmer so that it picks up
the flavor of the sauce.

While the ground turkey is cooking, prepare tow boil-in-bag brown rice packages
according to range top or microwave instructions. Time the cooking of the rice to
coincide with the turkey.

Remove the skillet from the range top when the meat is finished browning, and
scoop the contents into a large Pyrex-type glass bowl. Next add the cooked rice,
then the cottage cheese, and stir the ingredients lightly with the wooden spoon
(don’t overstir).

If the G.L.O.P. isn’t going to be eaten immediately, you can store it in a plastic
container with lid in the refrigerator overnight.
Helpful Hints:

G.L.O.P. tastes as good cold as when just cooked, so put a container of it in your
cooler and eat it as a meal at 2:00 or 6:00 PM, or more sparingly at an Hourly
Protein Pump (Feeding) during the ODJSSCP.

While you are waiting for the turkey and rice to finish cooking, make up a Muscle
Shake. Pour 16 ounces of cold distilled water (not spring or ionized) into a
blender. Add one serving of Power Health Products Creamy Whey Protein
original vanilla drink mix and two packets of Equal® Sweetener.

Blend the contents, for approximately 45 seconds, adding ice cubes if desired for
a frosty taste. When finished, pour the muscle shake into an appropriate
container and store it in the refrigerator if you are not going to drink it right away.
If you’re going to drink it right away, pour it into a pre-chilled (20 minutes in the
freezer) drinking glass. Add a sprig of parsley and a slice of orange on the side.

You can use a wok instead of a skillet to cook the turkey meal.

You can use ground turkey breast for tacos, burgers, meatloaf, etc.

You can use a rice steamer rather than the boil-in-bag for cooking brown rice.
Doc Tilney’s Muscle Building
Nut Loaf
Would you like something new and different, and really delicious, for dinner? Like a change
from roast beef or steak? Then try the famous Doc Tilney Nut Loaf! Save this recipe, because,
like the many champions who have lived and trained at Doc Tilney’s home and raved over this
Nut Loaf, you, too, will want to serve it often.
This is something really tasty all the family will appreciate; and whether you are a heavy meat
eater or vegetarian, you’ll appreciate this hearty meal. This is the popular recipe:
1 onion
1 cup American or Cheddar Cheese
1 cup shelled walnuts or pecans
2 cups whole wheat, pumpernickel or rye bread crumbs
(or a package of Pepperidge Farm Stuffing)
1 can Campbell’s tomato soup
1 egg
Milk – sufficient to make a thick batter
Put the onion, then the cheese, then the nuts, and finally the bread crumbs through a food
grinder (or meat grinder), in that order.
Mix these in a bowl with the can of tomato soup, egg, and then add sufficient milk to make a
smooth batter. Place in a glass baking dish. Then cut thin slices of cheese and place these
over the top of the mixture.
Bake in a moderate oven, about 400 degrees, from 45 minutes to an hour until it’s nice golden
brown. Place Idaho baking potatoes also in the oven alongside the loaf so they can be cooking
at the same time.
Open a package of frozen peas, french-cut string beans, or broccoli, and cook till tender on top
of the stove to serve with the loaf and potatoes. Have an apple, a pear, some grapes for
dessert, and you have a hearty and nourishing dinner. It’s easy to prepare, easy to eat.
If you add too much milk, the loaf will be soft inside. If you have the oven too hot, it will make a
thick crust on top and bottom.
Recipe serves four or five persons. Most folks find this so delicious, especially the
bodybuilders, they will demand second and third helpings. In that case, double up on the
ingredients so as to have enough. If there is any leftover, it’s very nice served cold.
Split the baked potatoes, one for each person, and instead of butter, add 2 tablespoons of
peanut oil for those who wish to gain muscular weight.
If desired, you can serve an assorted raw vegetable salad with this meal.
You’ll be interested to know that bodybuilding champions such as John Grimek, Reg Park,
Charles Atlas and all the other champions who have been at Doc Tilney’s home have enjoyed
this nut loaf. So many bodybuilders have asked for this recipe; now you have it! Keep it handy
or type it onto a 3x5 card.
This nut loaf is a terrific high-protein muscle-building entrée.
Super Nutrition “Hot Tip”
Complex Carbohydrates are the Fast Track to a Vein-Choked
Arm Pump!
Two or three day’s prior to the ODJSSCP, your body’s fuel of choice should focus on complex
carbs. Moderate and desirable complex carb inducers include (but are not limited to) the
following high-energy foods: grains (barley, oatmeal, rye), legumes (lentils, navy beans), pasta
(enriched spaghetti, macaroni), potatoes (russet, round red, sweet), rice (brown, white), wholegrain breads (unleavened type), bananas, etc.
Sixty to sixty-five percent of your daily calories should come from complex carbohydrates, 2530% from complete proteins, and 5-10-15% from the mono-unsaturated fats. Follow up on this
hot tip and you’ll not only experience a vein-choked arm pump, but also a high level of energy
and endurance during the 12-hour ODJSSCP workout.
(Special Secret)
EGG TECHNIQUE/RECIPE
Don Richard Howorth
Rheo H. Blair
The late Rheo H. Blair (aka: Irvin Johnson) supervised the nutritional programs of many of the
top physique champions (Dave Draper, Larry Scott, Frank Zane, etc.) Back in the 1960’s. Here
is one special secret he revealed to them.
Blair’s Technique for Making Undenatured Hard-Cooked Eggs
www.lanaseggwhites.com
Eggs are the most perfect protein food, but they are also a delicacy and fragile. The sustained
high heat applied during customary hard boiling of eggs tends to denature (downgrade) their
protein value. This method of cooking eggs at a temperature considerably below the boiling
point of water helps to preserve the food value of eggs, and it certainly makes them more
excitingly tasteful.
Using a candy (confectioner’s) thermometer (found at hardware or supermarket), heat water in a
cooking vessel to 180-185 degrees F. Put eggs in this water and hold for 25 minutes at this
temperature. They’re cooked, not boiled.
Here’s an extra special secret: Punch a small hole (an ice pick will do) in the large end of each
egg before cooking and add two teaspoons of table salt and a tablespoon of vinegar to the
water to make the eggs easier to shell.
When shelled, these eggs can be eaten as they are, or they can be cut in half and eaten with
just a few drops of tasty wine vinegar on each open-faced egg yolk.
Make them into deviled eggs by mashing the yolks with a little vinegar, mustard, and sour
cream, then returning the mixture to the empty whites. Sprinkle a little paprika over the top or
garnish with small pieces of pimento or olive for the fancy touch.
Keep these delicious eggs in the refrigerator for handy snacks – plain, deviled, or pickled. To
your health!
Rheo Blair’s Pickled Egg Recipe
Prepare one dozen undenatured, hard-cooked eggs, shells removed (see above instructions).
Place six of the cooked and shelled eggs in a jar large enough to hold a little more than the
entire dozen eggs.
Add two or three beets and one-half cupful of the liquid from a can of beets (not pickled beets,
to much sugar).
Add the following seasonings: half teaspoon of onion powder, a tablespoon of Moorehouse
mustard, a teaspoon of peppercorns.
Add enough Regina wine vinegar with garlic to cover the eggs.
Place in the refrigerator for 24 hours; they are now ready to eat.
NOTE: For those who like an extra hot taste, add some La Victoria jalapeno peppers; one or
two or three will do, as they are very hot!
BARBELL CURL
STRENGTH CHART
Where bodybuilders gather, the conversation most often turns to a discussion on arms. There
are two universal questions that seem to pop up with regularity:
#1
“How big are your arms?”
(Upon completion of the One-Day Jump Start Biceps Blitz Program, you’ll answer this question
with a new self-assurance.)
Arm Mass Potential Secret
Here’s a couple of rediscovered formula’s which have been successfully used to compute the
potential for building muscle mass in the triceps and biceps.
For determining triceps potential for building muscle mass simple take a steel measuring tape
and measure the distance between the elbow tip and the top of the inside of the horseshoe
shape of the triceps.
If the triceps length is 3 inches or less that means you have a long triceps head and your
potential is great, 3-4 inches your triceps are above average with good potential while 4-6
inches is just average with regard to length and potential. You can kiss your triceps good bye
when the measurements start reading in the 6-7 inch range because the length is below
average or short and your potential is poor to very minimal.
This doesn’t mean that you are destined to have really small arms because there is still the
biceps potential for building muscle mass. For the biceps you simple measure the distance
between the inside of the elbow joint and the edge of a contracted biceps.
Here we go: ½ inch or less means that you have a long biceps length and your potential for
building muscle mass in this area is great, ½ -1 inch you are still above average and the
potential is good while 1-1 ½ inches is average to length and potential. Like unto your triceps
you can kiss your biceps good bye if the measurements fall to 1 ½ -2 or more inches because
the length is below average or short and the potential is poor to very minimal.
If, God forbid, you find that you are on the lower end of the potential for building muscle mass
on the upper arms don’t go running off in search of a phone to call the Suicide Prevention
number.
Remember there is always the concept of shape training or cosmetic illusion that MuscleMag’s
Bob Kennedy and the late Vince Gironda harped on respectively for years. Heck just by
applying a technique such as shape training you might reveal an arm which looks like it has
great muscle mass. I should mention that years ago when my arm measured 16 inches
pumped, people used to estimate it visually at 17½-18-inches all the time.
#2
“How much weight can you curl?”
With regard to this question, as it might apply to the “Classic Standing Two-Hands Barbell Curl,”
there hasn’t always been an exact way to know if you are fair, good, or excellent at it. That is,
not until now. Here’s a chart that rates the “Classic Standing Two-Hands Barbell Curl” as Fair,
Good, Excellent, for a MAXIMUM SINGLE EFFORT. This applies to the maximum poundage
you can do correctly (read Exercise Mastery Description) for one repetition.
BODYWEIGHT CLASS
EXCELLENT
FAIR
GOOD
Bantamweight (up to 123 lbs.)
96
70
82
Featherweight (up to 132 lbs.)
115
83
97
Lightweight (up to 148 lbs.)
130
96
110
Middleweight (up to 165 lbs.)
143
109
123
Light-heavy (up to 181 lbs.)
159
135
149
Middle-heavy (up to 198 lbs.)
170
122
136
Heavyweight (unlimited)
155
188
168
9 Hour Modified
One-Day “Bicep Blitz”
The 12 hour One-Day Biceps Blitz Program (presented at the beginning of this eBook) is
based on a neuro-muscular system stimulus for arm growth, using poundage that is very close
to a maximum single effort of the exercise employed.
Some bodybuilders, ectomorphs perhaps, may not want to follow Stepping Stone - # 8. SuperIntense 19 Time-Compression Workouts (Ref: Pg. 11).
Here then is an alternative which I call it the 9 Hour Modified One-Day “Bicep Blitz”.
It employs an accelerated blood circulation approach, (select poundage’s that don’t turn you into
“Mr. Tomato Head”.), performing Maxi-Pump Reps (where four or more repetitions are executed
in all sets) rather than the neuro-muscular system training stimulus in which the Power 1 & 2Rep System is employed.
You take your first workout at 9:00 AM and perform three supersets with
barbells. At 9:30 AM you do two supersets with dumbbells. Every even and
odd hour you continue to do a 3 *supersets methodic of barbell movements,
and every even and odd half-hour you exercise with the dumbbells for a
2 **supersets methodic. The last workout will occur at 5:30 PM.
Each even and odd hour and half-hour time-compression workout
will take an average of only 5-7 minutes to complete.
(Very occasionally, some bodybuilders will train only every 60 minutes to an extreme 90 minutes
rather than every 30 minutes.)
Standing Barbell Curls
Lying Barbell Triceps Extensions
9:00 AM SUPER SET:
B1: Standing Barbell Curls:
3 sets 4-6 reps each set
B2: Lying Barbell Triceps Extensions:
3 sets 4-6 reps each set
Methodic: *Positive Phase Speed Reps/Slow Negative Return
Supersets. Rest – pause 1.5 minutes between each of
the 3 supersets.
At 10:00, 11:00, 12:00 noon, 1:00, 2:00, 3:00, 4:00 and 5:00 PM perform
the arm exercises you did at 9:00 AM, keeping the set/rep schemes identical.
*Positive Phase Speed Reps/Slow Negative Returns -
Each and every rep for the barbell
biceps and triceps exercises in the positive (+) phase should be completed as fast as possible,
not with momentum, but with perfect motion and precise form (never jerky). Positive (+) Phase
Speed-Reps should take approximately 1.5 seconds each or less to complete.
The Slow Negative Returns (-) phase, should be at least two times slower at around 4 to 5
seconds. YOU MUST CONTROL THE WEIGHT, DON’T LET IT CONTROL YOU!
Alternate Dumbbell
One-Dumbbell Triceps
Curls
Extensions
9:30 AM SUPER SET:
D1: Alternate Dumbbell Curls:
2 sets 10-12 reps each set
D2: One-Dumbbell Triceps Extensions:
2 sets 10-12 reps each set
Methodic:
**Tension Super-Sets.
No rest-pauses between each
of the 2 super-sets.
At 10:30, 11:30, 12:30 p.m., 1:30, 2:30, 3:30, 4:30 and 5:30 PM perform the
repetition dependent upper arm exercises you did at 9:30 AM, keeping the
set/rep schemes identical.
Reg Park performing the One-Dumbbell Triceps Extension
**Tension Super-Sets -
The rep contraction tempo for the dumbbell(s) biceps and triceps
exercises should be of a MEDIUM or MODERATE SPEED, which is neither of SUPER-SLOW
nor RAPID-FIRE SPEED (two opposite extremes in tempo). Also when performing a shaping
type exercise for biceps or triceps achieve a non pausing rhythm of performance in which there
are no pauses at any point in the reps, nor between the reps. It is this rhythm of performance
that actually allows the muscles to re-engage themselves at every point in the rep. It might be
said that the muscles coax themselves to work. Each rep is performed deliberately and
‘rhythmically’…never ‘haphazard’ or ‘jerky’ nor with the assistance of any other muscles of the
body.
Note: Use Stepping Stones #’s1-6 and #’s 9-16 (Ref: pages 4-25) as a guideline
in conjunction with the above 9 Hour Modified One-Day “Biceps-Blitz”.
The 9 Hour Modified One-Day “Biceps Blitz” is an excellent alternative method by
which to shoot for that tape-stretching extra ½-inch on the arms coupled with “BatteringRam Power!
____________
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