July 9th, 2010 
meetsteroids.com 
When I was a teenager just getting started in bodybuilding, I used to marvel at the biceps of Larry Scott. They were the best I’d ever seen, and to me they still rank as the best ever.
Scott’s biceps heads were incredibly long, reaching past his elbows, and they were very thick and full, too. In studying my own biceps early on, I realized that Scott would be a good role model for me because I also had long muscle bellies. As much as I was amazed by the high peaks of Freddy Ortiz (Mr. America short-class champion in 1963 and ’64), I knew that there was no way I could ever attain arms that looked like his because our basic structures were too different.
In time, my upper arms stretched the tape at 22 3/4″ cold–no pump at all. This was when I was at my biggest, 325 pounds, for the 1994 Masters Olympia, in which I finished second. For that contest, I used the same biceps routine that I had applied in preparation for the 1975 Mr. Olympia [in which he placed third in the heavyweight division]. In fact, I’ve been so pleased with the results that I still use pretty much the same workout to this day.
PYRAMID PRINCIPLE There’s a general misconception about biceps training that more is better. For more than 30 years, I’ve been doing three or four exercises, two to four sets apiece and with a strict rep range of eight to 10. That’s usually a total of about 14 sets, give or take, which takes me less than a half-hour to perform.
I pyramid up in weight for each exercise, although I don’t necessarily lower my reps to accommodate the increase. No matter how hard it may be to bump up your poundage from set to set, it is important that you do so. I firmly believe that you get the most growth activation and strength improvement out of the last set or two of an exercise, when your muscles are pushed to their limits.
For example, let’s say I’m doing barbell curls, which is usually my first biceps exercise. I’ll start with a light weight and do 10 quick reps (still using good form) just to get the biceps warmed up. My next set will again be 10 reps, with a weight that gets difficult to lift on the seventh or eighth rep. For my third set, I’ll add another 20 pounds and shoot for eight reps. Then, for my final set, I’ll add another 20 pounds and go for eight again. I struggle to get eight on the third set, so when the fourth set comes around, it’s a real test of will, after having increased the weight, to try to equal the same number of reps.
When I move on to incline dumbbell curls, I stick with eight reps for all four sets, but I keep increasing the weight for each set, from 50s to 60s to 70s to 80s. A lot of people assume that pyramiding means increasing weight while dropping reps. If you set a goal of keeping the reps the same set after set while increasing weight, you bring a whole new level of intensity and mind over matter to the equation.
INCLINED TO CURL Incline dumbbell curls are my favorite biceps exercise. I like the full range of motion and the stress in the biceps from the bottom of the movement all the way to the top. I get a really good stretch at the bottom, although I never let my elbows lock out. I believe you can do damage to your elbow joint if you let it lock each time you lower the weight. I also like to lift with my arms in unison, as opposed to alternating them, as there’s too much opportunity to cheat when doing them one arm at a time.
In the movie Pumping Iron, I do incline dumbbell curls with a pair of 100s. I don’t go quite that heavy anymore, but I can still get 80s up for reps. This exercise is a great overall biceps builder.
Barbell curls and incline dumbbell curls are basic mass movements. I try to go as heavy as I can for these, while maintaining strict form. My third exercise, however, will be an isolation movement, such as standard preacher curls or spider curls, which are done hanging over the end of a high bench. I lighten the weight and return to an eight- to 10-rep range, concentrating on slow, steady motion and really contracting my biceps at the very top of the movement.
For my last exercise, I like either 21s or concentration curls, both of which give me a great burn to end my workout. If you’ve never heard of 21s, they’re an old standby. Not many people do them anymore, but I’ve always liked them.
To perform 21s, choose a barbell that’s about half the heaviest weight you normally use for your final set of regular barbell curls. For the first seven reps, curl the weight as you would a barbell curl, but instead of going all the way up, stop when your forearms are parallel with the floor (i.e., the bottom half of the full range of motion). When you’ve finished the seventh rep, perform another seven reps beginning with your forearms parallel to the floor and curling to the apex (i.e., the top half of the full range of motion). Finally, after you’ve completed those seven reps, do seven more, this time going all the way down and all the way up. It’s a killer. By the time you’ve finished a set, your arms feel like Jell-O.
If I choose one-arm dumbbell concentration curls instead, I like to do them leaning on a bench or holding on to a dumbbell rack. I’ll only do two sets of the final exercise, which makes a total of 14 sets. The biceps aren’t a big muscle group–they don’t require the same number of sets as for chest, back or thighs. For me, 14 sets or so does the trick for biceps.
TUNING UP Although I have a few favorites I stick with time after time, I do inject variety from workout to workout by changing up the order. The sample workout I just outlined is the default order for my biceps training. If I were to do the same routine every workout, my biceps would eventually adapt to the exact kind of stresses I’m putting on them and not respond. To combat that, I’ll reverse the order, swap out different exercises for my usual ones or just mix up the entire workout on occasion. Joe Weider calls it the Muscle Confusion Training Principle, and I’m a strong believer in it.
I can’t emphasize enough how important it is to use good form. It’s just not worth the risk of injury to compromise form to try moving a weight that’s too heavy. For example, when doing barbell curls, you want to take a shoulder-width grip, keep your chest high, your shoulders back and, as with seated inclines, never completely straighten your elbows at the bottom of the movement. You also want to keep the motion steady throughout. A mental trick I’ve used is thinking of the motion as if I were playing a violin, keeping the same pace both in the positive and negative portions of each rep. You should also make sure that you are squeezing the biceps throughout; there should never be a point during a set when your muscles relax.
Some people pair biceps with back because the two groups work synergistically. Others put tris and bis together in an arm day. I prefer the latter, because I find that back training incorporates the biceps so much that they’re burned out by the time I get to them. When I train arms as a whole, however, I get a great pump and the biceps workout actually prepares my triceps for their training by pushing blood into the entire upper arm.
Train your biceps twice a week following my suggested routine (see the sidebar), keep the intensity high and the form solid, and I’m confident you’ll maximize your arms’ growth potential just as I have my own.
PHOTOGRAPHY BY CHRIS LUND
FERRIGNO'S
BICEPS WORKOUT
EXERCISE SETS REPS
Standing barbell curls 1 * 10
1 10
2 8
Incline dumbbell curls 4 8
Preacher-bench or spider curls 4 8-10
Concentration curls or 2 8-10
Barbell-curl 21s 2 21
* Warm-up set
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Clomid is not an anabolic/androgenic steroid. Since it is a synthetic estrogen it belongs, however, to the group of sex hormones. In school medicine Clomid is normally used to trigger ovulation. Clomid also has a strong influence on the hypothalamohypophysial testicular axis. It stimulates the hypophysis to release more gonadotropin so that a faster and higher release of FSH (follicle stimulating hormone) and LH (luteinizing hormone) occurs. This results in an elevated endogenous (body’s own) testosterone level. Clomid is especially effective when the body’s own testosterone production, due to the intake of anabolic/androgenic steroids, is suppressed. In most cases Clomid can normalize the testosterone level and the spermatogenesis (sperm development) within 10- 14 days. For this reason Clomid is primarily taken after steroids are discontinued. At this time it is extremely important to bring the testosterone production to a normal level as quickly as possible so that the loss of strength and muscle mass is minimized. Even better results can be achieved if Clomid is combined with HCG or when Clomid is used after the intake of HCG.
Methyltrienolone (MT) is a very potent, reasonably toxic, non-aromatizing steroid. Ok. Let´s go over those three points again. First of all, MT is potent. It binds so strongly to the AR (androgen receptor) that it is often used in studies on other androgens to measure how strongly they bind. In other words, this stuff binds onto the AR receptor so strongly that it is pretty much the benchmark for that quality. If you´ve read my profile on Trenbolone Acetate (TA), you´ll note that I said TA is the most potent injectable weapon in our arsenal with regards to ability to bind to the Androgen receptor. That´s still true, because this particular compound is not in our arsenal, and it´s not injectable… it´s simply the oral version of TA (i.e. it is Trenbolone which has undergone modification to become orally active, via the addition of a 17-alph-methyl group). So why is it important that this stuff binds so tightly to the AR? Well, Androgen Receptors are found in both fat cells as well as muscle cells; they act on the AR in muscle cells to promote growth, and in the fat cells to affect fat burning. The stronger the androgen binds to the A.R, the higher the lipolytic (fat burning) effect on adipose (fat)tissue. Unfortunately, that strong binding doesn´t also automatically mean that it will elicit the strongest possible anabolic response, nor that the weakest bind will elicit a weak anabolic response. Anadrol (oxymetholone) has the weakest bind to the AR possible (too low to be measured), and it produces a profound anabolic response, for example. Dianabol is simarly low, and produces a very good anabolic response. AR´s are found in both muscle tissue as well as adipose tissue. When a muscle´s AR is stimulated, it can induce hypertrophy. When an adipose tissue´s AR is stimulated, through various related mechanisms, fat is lost. This is a gross oversimplification. Whatever. All we need to know is that when you have a steroid that binds to the AR, it builds muscle and 
