Larry Scott, the winner of the first Mr. Olympia contest in 1965, was renowned for his arm development. The biceps and triceps training routine below was included as an exclusive insert with Scott’s booklet “How I Built My 20-inch Arms.” This was presented as something meant for highly advanced weight trainees, presumably those who have been training hard and making continual progress for a number of years. Larry Scott popularized the use of the “Preacher Bench,” also described here as a “Scott Curling Bench.” These can be found in many gyms today.
Larry Scott working biceps on a Preacher Bench. Click to enlarge (opens in new window/tab)
This portion of the arm book is not for the beginner. It has only been added for those who have prepared themselves for the effort and pain involved in extra advanced training. So if you are just beginning to discover the exciting world of carving muscle out of imagination, don’t use this section.
However, once you have passed through the beginner portals and are hungry for massive arms, this will be a treat for you.
If you have chosen my arm book, you are probably aware by now of my own fascination for powerful arms – not just powerful, but breath-taking.
It seems like yesterday I walked into Jone’s Sporting Goods Store in Pocatello, Idaho, one night as I tried to find one last person to whom I could sell my papers before catching the bus and heading home. One quick glance around the store informed me I would have to try elsewhere; but before stepping out into the snow, I stopped to warm my world with the bright colors of skis and the flash of sporting goods.
Next to the Head ski equipment lay the unsold summer’s exercise equipment casually displayed in a haphazard manner – totally bullied by the season’s flashy ski temptations. I lifted one of the solid cast iron dumbells wondering how these things could ever perform the magic of building muscle.
Then I saw it. Laying on the second shelf was a box of chest cables. I didn’t know what they were for, but the illustration on the box was an artist’s rendering of the most fantastic physique I had ever seen. His entire physique was magnificent, but the body part which held me riveted to the spot was his bicep. It was not flexed. It was extended. The fullness of the lower bicep and the way it came sweeping down in a beautiful, round, soft curve to gradually flow into the forearm was like nothing I had ever dreamed of.
“Look at that arm.” My palms began to moisten and collect print from the newspaper to which I was clinging.
Each day I returned to the sport shop on North Main to recharge my batteries just looking at that fantastic arm. Somehow in the back of my mind an image was burned forever of a lower bicep or rather of an arm which was so great it didn’t need to be flexed to stun. The course you are about to experience will produce an arm of that significance.
You must begin by acquiring certain essential pieces of exercise equipment. They are absolutely necessary.
- Scott Curling Bench
- E Z Curl Bar
- Long Pull Triceps Extension (lat machine)
If you don’t have them, I suggest you buy or make them.
Start your curls only after you have warmed up using a light weight.
E Z Bar Reverse Grip
Alternate all three, one right after the other. Do 6 full reps – then 4 burns at the top of the movement of each exercise. No rest between sets at all. This is one series. Rest and repeat the series for a maximum of 4 or 5 series.
This series is extremely difficult and must be worked up to. It’s important to eliminate rest between sets. Otherwise the exercise loses it’s [sic] effectiveness.
Supine Tricep Extension – (E Z Curl Bar)
Long Pull Triceps Extension Across a Bench
Alternate both exercises.
Do 8 reps and burns at the top of each exercise for 5 or 6 series of both exercises. When you have completed about 5 series, discontinue the Supine Triceps Press and just do the Tri Extension Across The Bench. Do about 4 or 5 sets with 8 reps and 4 burns reducing the rest time to 10 breaths. You may reduce the weight whenever necessary. This is really a super pumper and will really blow up your arms like nothing you have ever tried.
Now get the tape measure and see if you got that extra 1/8 of an inch.
This routine should be done no more than 3 times per week and probably it would be best if done only twice.