Daniel C.

Przyojski
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© 2001 Daniel C. Przyojski
All Rights Reserved. International Copyright
www.SleeveSplittingBiceps.com

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Ownership rights of the Special How To Build Incredible Arms eBook publication is fully
copyrighted and does not come with giveaway or resale rights.

The purchaser does NOT have the resale rights to sell and/or transfer this eBook to other
distributors for third-party resale, whether for print or electronic distribution.

NOTICE
The information contained in this book is provided for the reader’s use as a guide for improving
arm size and strength. Nothing herein should be construed as medical advice, and the exercises,
high-intensity micro workouts, restorative modalities, and nutritional systems of body care
information contained in this eBook should NOT be taken as a substitute for medical advice. Not
all of the workouts and practices in this eBook are suitable for everyone.

The information presented is not intended for the treatment or prevention of disease, nor a
substitute for medical treatment, nor as an alternative to medical advice.

This publication is presented for information purposes, to increase the public knowledge of
developments in the field of strength and conditioning. The program outlined herein should not be
adopted without a consultation with a health care professional.

Use of the information provided is at the sole choice and risk of the reader. You should get your
primary physician’s and/or a sports medicine physician’s approval before beginning this or any
other exercise program.

PLEASE NOTE:
© 2001 Daniel C. Przyojski

No part of this eBook may be reproduced or transmitted in any form or by any means, electronic
or mechanical, including photocopying or by any information storage retrieval system…

…Except for brief quotations embodied in reviews and articles or by permission in writing from the
author and/or publisher.

All recommendations contained in this eReport are made without guarantee on the part of the
author and/or publisher who, as a result, disclaim any and all liability in connection with the use of
this information.
Daniel C. Przyojski is a Temperance, Michigan based Body-bodybuilder. He is the author of
Several Bodybuilding Books.
Website: www.bodybuildingwithoutsteroids.com
E-mail: [email protected]

After one year of training - Now - Constant improvement

using Sleeve Splitting Biceps Training Routines

3
Want To Add A Half-Inch To Your Arms In One Day?

Well… if you’ve grown despondent at your temporary inability to produce fresh

new muscle growth in your arms, give it another try with The Radical One Day
Jump Start Bicep Blitz Program for Rapid Arm Growth described in this
gigantic Special How To Build Incredible Arms eBook.
Bodybuilders the world over are always on the lookout for new and innovative
“high-intensity” training techniques that will stimulate fresh new muscle growth in
the shortest time possible. This is especially true for a muscle group that hasn’t
been responding as quickly as you would like and is, in fact, spoiling the natural
symmetry of your physique.
When muscle growth and development stop beyond the norm, certain select
specialization techniques are often implemented to stimulate a new burst of the
muscle growth curve. There are several time-proven methods by which to
specialize on any lagging body part that is in a static state of development. One
of the most distinctive methods is the, Jump Start Bicep Blitz System researched
and developed by Jay Schroeder, director of the UltraFit International Training
and Research Facility in Mesa, Arizona. I learned about it from Jay some time
back.
Jay credits Peary Rader with the discovery and development of the original One-
Day Program of Specialization back in the 1940’s and 50’s.
Jay simply incorporated Russian methodology (techniques for restoration and
recovery as well as applied principles of speed and super-compensation) to the
One-Day Blitz that Peary Rader had already prepared decades ago (Ref: The
Rader Master Bodybuilding and Weight Gaining System).
Authors Note: The original concept of the One-Day Program was actually the brainchild of Charles
Ross, a weight-training-scientist. Peary Rader publicized it heavily in Iron Man magazine and over the
insuring decades to come other writers such as: Rev. Arnold Pope, Morrie Mitchell of Universal Bodybuilding
fame, Dr. Kerry Knowlton, Gunnar Sikk, Paul Becker and Rob Regis have given this gratifying system, for
increasing upper arm mass in 24 hours, acclaim via the medium of their published writings.

Jay calls this the Neural (Nerve Force) One-Day Blitz System. It is aptly named
because it stimulates the nerve & blood pathways (neuro-muscular system) to
the upper arms through a carefully planned Power 1 & 2-Rep System of multiple
maximum single and double rep sets.
The innovative Power 1 & 2-Rep System is the key factor that facilitates
neuromuscular response of such magnitude that the body parts (ARMS) have no
other choice except to respond permanently and adapt in response to the training
effect of more hypertrophy of fast-twitch muscle fibers. Also, when doing single
and double rep sets, there is less of an accumulated buildup of lactic acid that
occurs when doing other one-day blitz workouts where 4 or more reps are
executed per set.

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How is the Power 1 & 2-Rep System accomplished for sub-par muscle group
such as the arm? It is done through a dispersal of very brief, brutal, and super-
intense micro-training sessions (called Time Compression Workouts) on
carefully selected even and odd hours and half-hours during a 12-hour day (for
example, 10:00 AM to 10:00 PM).
Since society requires you to earn a living to pay rent and buy food, etc., the
traits of training protocol for Neural One-Day Blitz System is best accomplished
on a scheduled day off from your job, such as a weekend or vacation time. The
bottom line for making this system of training work for you is to schedule a whole
day completely devoted to uninterrupted training at either a commercial health
club or equipped home gym. You go to the gym in the morning and don’t leave
until the evening. You’ll need someone to assist you on certain training
methodics, so it would be great if you and a training partner do this program
together.
The comprehensive One-Day Jump Start Biceps Blitz Program (ODJBBSP),
although radical, has been battle tested successfully in the trenches of some of
the most hardcore gyms in the world. The ODJSP consists of 16 Stepping
Stones that help give you an extra edge in the fight for big arms. With the 16
Stepping Stones you will create the weapons you need mentally and physically
to win the Big Arms race. Here’s a detailed look at each one.

16 Stepping Stones
#1. The Week Prior

Your last scheduled training session for one or more muscle groups should
conclude two days prior to performing the ODJSBBP . For example, assuming
that you are going to do the neural blitz training session on a Saturday, all normal
training sessions should be concluded by Wednesday.
The training sessions during this week should be of medium intensity loads of
72%-84% of your current un-fatigued one-rep maximums and high to very high
volume. German Volume Training (GVT) is an excellent workout choice. Pick
ten exercises to work the total body and do ten sets of each exercise (you
choose either a compound or isolationary exercise depending on your wants and
needs), ten reps per set. Rest – pauses of 20 seconds (minimum) to 60 seconds
(maximum) should be taken between each training set of a selected exercise.
Use a fixed poundage (no pyramids) for all ten sets if possible. If not, reduce the
poundage no more than 5-10 pounds every two to five sets.
Other options include 8 sets of 8 reps and 6 sets of 6 reps.
Rest – pauses of 15 seconds (for increased muscularity) or 30-
45 seconds (for muscle mass increase) should be taken
between each training set of a selected exercise.

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Finally, do not begin your first regular training session feeder workouts until
Tuesday and Wednesday of the following week, again using medium intensity
loads and high volume as recommended above, but for only one-week period.
Then go back to your previous training protocol, whatever that may be. One of
my favorites is "The Titan Training System" by Leo Costa Jr. and Russ Horine
(Oct 11, 2000) www.amazon.com

#2. Rest and Recovery

Do not work out two days prior to or after the ODJSBBP. Rest is of vital
importance. Try to get at least 8 hours of quality sleep at night, but probably not
more than 9 hours, as you may wake up feeling sluggish. Relaxation is equally
as important as sleep. It is agreed by many of the experts in the iron game that
three hours of total relaxation is equivalent to a full nights sleep. The non-
workout days of R&R will provide you with adequate physical and mental
(muscles and central nervous system) preparation to adapt to the neural blitz
training session.

#3. Use a Tape Measure

An excellent system of feedback for monitoring arm growth is a non-shrinkable

nylon tape measure. So on Friday have a training partner take a cold
measurement of each arm (don’t pump up the arms with any type of bodyweight-
only or free weight exercises).
This is accomplished by first doing a front single bicep pose. Here are some
pointers to remember when doing this pose:

 To begin, raise the arm out from the side in a semicircular

motion (mimicking a one-arm lateral raise but without
using a dumbbell) to a point where it is slightly higher than
the shoulder at the fully extended position.
 Twist your wrist (from a palm down position) so that the
palm now faces the ceiling. Now make a fist and bend it
upward at the wrist, contracting the forearm flexor
muscles as you do so.
 Simultaneously bend (flex) the arm at the elbow joint, contracting the
forearm and bicep fully until there is a 30-40 degree angle between them.
 At this point the elbow and bicep are slightly higher than the deltoids, and
the forearm are slightly beyond a parallel position with the fist,
approximately 6 inches from the top of the shoulder.
 Squeeze and contract the bicep even harder so that it bounces into a ball
of rock-hard muscle, etched from living steel.
 Hold this pose while a training partner places a nylon measuring tape
snugly (but not tightly) around the largest circumference point of the arm.

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  The tape should be at a right angle to the humerus bone of the upper arm
and not slanted.
 If you don’t have another person around who can take your arm
measurements, you can do it yourself. Simply do a front single bicep pose
and then make a transition by horizontally adducting (moving) the upper
arm to the front. Your upper arm will form a 90-degree angle with the front
of your body (chest). To better grasp the concept of adducting the upper
arm, imagine performing the Pec Deck (Pectoral Flye) exercise with one
arm and moving it to the front of your body. After you have adducted the
upper arm, then it’s just a matter of taking an arm measurement using
your non-posed arm to do so.

#4. 12 Hours Prior

On Friday evening, avoid “sleep debt” & social jet lag by
making it a point to retire to bed by 9:30 or 10:00 PM. so
that you can get at least 8 hours of sleep, but never more
than 9, as you will become sluggish. The suggested
bedtime of 9:30 or 10:00 PM works quite well for individuals
who have an 8-5 job weekdays with weekends off. For
those of you who work a second (swing) or third
(graveyard) shift or split shift (1/2 day, 1/ 2 swing, etc.),
adjust the scheduling of the ODJSP accordingly.
Five stages of sleep recur on a regular pattern throughout the night. The first 4
stages are classed as Non-REM Sleep. The most important is stage 5, REM-
Sleep (RAPID EYE MOVEMENT-Sleep) that occur every hour and a half and
accounts for 25% of total sleep time.
The first four hours of sleep are vital; because it is during this time that a
substance called GH (growth hormone) is released from the pituitary gland.
Growth hormone is essential for protein synthesis and repair and growth of
muscle tissue. There are many factors which tend to increase growth hormone
(GH) production and secretion.
Little known is that fact that GH release increases during short term fasting
(perhaps the 11th hour before a bodybuilding competition). Reducing intercellular
bodyfat levels can also lead to a GH increase as can elevated body temperature
in the form of a sauna. To address your question directly, GH is preferentially
secreted from the pituitary gland after falling asleep, especially during the very
important stage 5, REM-Sleep of slow wave sleep which occurs every 60-90
minutes.
During a continuous 8 hour sleep pattern you cannot program an increase in the
very important stage 5 REM-Sleep. However some of the Pro bodybuilders have
found unexplainable that by breaking their normal 8-9 hour period of sleep into

7
two different 4-4.5 hour naps, the proportion of time in stage 5 (associated with
GH release) somehow becomes increased. Growth hormone increase levels-
when accomplished naturally not only add a spurt to muscle growth but it can
directly lend it self to bodyfat loss as well.

6-Steps to Guarantee Quality Sleep

One: AVOID, 5-7 hours prior to bedtime, caffeinated beverages (coffee, soda’s,
tea), fat burning combo’s containing ephedrine, caffeine, aspirin (E/C/A). Without
going into a lot of details, suffice it to say caffeine will suppress stage 5, REM-
Sleep.
Two: AVOID, 3-5 hours prior to sleep, alcoholic beverages. Three to five
glasses can really interfere with “pattern sleeping” by reducing the quality and
quantity and as a result minimizes central nervous system and muscle recovery
and also inhibits the enzymes involved in energy production for upcoming
workouts. Also a Friday evening of alcohol bingeing (bucking up to the suds) at
the local pub can derail “pattern sleeping” and decrease testosterone production
until the following Tuesday. These are just a few very reasons why you must
abstain from paling around with Jack Daniels or Jim Beam.

Three: Make sure that your last couple of meals of the day contains a protein
source high in the amino acid tryptophan (good for relaxation and inducing
sleep). Turkey and milk products are good sources.
Four: REDUCE any anxiety-producing stress that might occur, especially before
bedtime. Don’t get involved in any tasks that require deep concentration. This
includes but is not limited to personal finances, problem relationships, or other
personal conflicts. It is a good idea to shut off the phone, TV, etc.
Now you are ready to institute some behavior-calming techniques such as light
reading, a nice warm shower can be quite relaxing. One of the best ways to
manage stress at bedtime might very well be a relaxation tool called the Sound
Oasis Therapy System. It is a unit which allows users to create their very own
sound environment conducive to relaxation and sleep.
This is accomplished by bathing a room with authentic sounds of nature or the
proprietary 'bio-sync' sound (developed by the world renowned sound therapy
expert, Dr. Jeffrey Thompson). Here’s the best part. The Sound Oasis Therapy
System blocks out irritating noises and creates a peaceful atmosphere so users
fall asleep easier, get higher quality sleep, enhance concentration, and feel more
alert throughout the day! If you are interested in exploring the Sound Therapy
System here’s their website: www.sound-oasis.com.

Five: Melatonin, which is produced in the pineal gland of the brain, will improve
sleep patterns. Take 1-3 mg a half-hour before bedtime. (Ref: Melatonin
Transdermal Time-Release Patch at www.ageforce.com)

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Six: Other things you can do to upgrade your quality of sleep include making
sure that your bedroom window is open so that you can breathe a free and
uninterrupted supply of cool air (but keep your bedroom as pitch black and noise-
proof as possible). Avoid a severe draft, a freezing atmosphere, or a hot
bedroom. Keep the temperature in your bedroom (and other rooms of the house)
as much as possible between 60 and 70 degrees.
With regard to your bed, make sure your mattress is an ideal sleep surface. It
should distribute your weight evenly, and in doing so, reduce stress on the
shoulders, hips, and legs. The spine should remain in a neural position without
sagging, whether you sleep on your back, stomach, or side. Use a light pillow for
head support. Be sure to set your alarm clock so that you awaken by 6:00
AM.

#5. 4 Hours Prior

The New Dawn Rises On Yet Another Tomorrow. Its

6:00 AM on Saturday morning and time to get out of bed.
Don’t suffer from 3-D symptoms—get up immediately
upon awakening! If you delay-defer-dawdle, you are
weakening your will power. Take a shower and a shave,
etc., and then have a hearty breakfast. Here are some
options for breakfast:

The first option consist of fresh strawberries (if in season) topped with certified
raw cream and a dash of raw honey, 4-5 fertile eggs (good for stimulating the
central nervous system for the upcoming workout) scrambled in raw butter and 1-
2 slices of flourless whole grain bread (toasted) with a pat of butter.

A second option is a big bowl of sliced bananas, ½ cup of chopped dates, ½

cup of raisins and un-sulfurated figs, honey, and certified raw cream. Mix all the
ingredients together.
A third option would be to include one of the following:
 Whole Brown Rice. About 5 minutes before 2 cups of rice are finished
cooking, stir in ½ cup of raisins and ½ cup of cream. Serve with a liberal
supply of honey and wheat germ flakes stirred through.
 Cooked Oatmeal (regular whole-grain, not quick oats, is a my favorite).
About 5 minutes before 2 cups of oatmeal are finished cooking, blend in ½
cup of diced pitted dates and 1 cup of cream. Serve as above, with honey
and wheat germ flakes stirred together. Spice up the oatmeal with nutmeg
or cinnamon.
Tip: Mix a heaping tablespoon of chocolate Power Health Products my
Creamy Whey Protein Muscle Building Mix!
meal replacement powder in the oatmeal to boost the protein content.
You can also add fresh fruits such as peach, apple, banana, pear slices,

9
 or coconut. Or add fresh berries and chopped nuts such as pecans and
walnuts to cooked oatmeal (or other grains). Oatmeal is a great pre-
workout meal and source of carbohydrates if eaten at least one hour
before training. [This is less expensive than buying protein-fortified
oatmeal.]

Don’t forget to take supplements (vitamin/mineral packs, C,

creatine, glucosamine, glutamine, etc.).

#6. Body Core Temperature

It is important that you allow four hours to pass from the time
you arise (6:00 AM) prior to beginning the first of 19 micro-
neural blitz training sessions (at 10:00 AM).

The reasoning behind the four-hour time lapse beginning from

the time you arise until your first micro-training session is that it will allow your
body core temperature to reach a level high enough to speed up the chemical
reactions that are involved in muscular contraction.

The Russians use a simplistic method of determining body core temperature by

taking rectal temps every 4-5 hours throughout the day and then plot the
readings on a graph to get the highest temps based on the time of day.

The colder a muscle is, the greater its viscosity and the more it resists change in
shape. This is called internal friction. The old expression about being “as slow
as molasses in January” is an excellent example. When molasses is warm, it
has a low viscosity and flows freely; but the colder it gets, the thicker it becomes
and the more it resists change of shape. Your muscles are affected in a like
manner.

Body core temperature plays a vital role in muscle building with the profound
effect that it will have on your strength and stamina during the neural blitz training
sessions. I suggest that, prior to your first micro-training session at 10:00 AM,
you begin with 5-10 minutes of “high octane” aerobic work (to break a sweat),
such as:

Stationary cycling, Versaclimber, X-Country Skier (Nordic Track), stair stepper, or

rope skipping (start with a slow cadence and work up to a relatively brisk pace
the last minute or so); then do some PNF (Proprioceptive Neuromuscular
Facilitation) stretching, hold each stretch for 6-8 seconds, for 3-4 reps for the
biceps and triceps.

Now go on and do one or two specific warm-up sets, 3-5 reps (in full exercise
range of motion), using 60-70% of the maximum poundage required for a
particular methodic. Rest 1.5-2 minutes between sets. Specific warm-up sets

10
will not only assist a rise in body core temperature but will also teach the muscles
the exercise range of motion and that the weight will be heavy.

I would advise not doing high reps (8 and above) when doing specific warm-up
sets, because doing so builds up pH and lactic acid levels in the blood and as a
result the brain cannot recruit high threshold muscle fibers necessary to the
success of the neural blitz micro-training sessions. Do aerobic work, PNF
stretching, and specific warm-up sets at the 10:00 AM, 4:00 and 8:00 PM
sessions only.
In conclusion, as important as body core temperature is for getting the most from
your big arms program, atmospheric temperature and humidity are important as
well. Make sure that the room temperature is not below normal.
Some individuals have been known to go to opposite extremes regarding
atmospheric temperatures. For example, Boyer Coe, former AAU Mr. America,
NABBA Mr. Universe (four times), Mr. World (five times), and IFBB Mr. Olympia
competitor, used to train in the gym with the air conditioning off. This was when
he was living in the state of Louisiana and training during the hot summer
months.
I, on the other hand, live in the Mid-west and have trained (for bodybuilding
competitions) during the cold winter months AND warm summer months in an
unheated garage or gym. I remember well many times when the atmospheric
temperature was 25 degrees above zero and at times 95 degrees.

Make your body core and room temperature work for you, not against you. Use
internal and external temperatures to help you build bigger – better – stronger
arms faster.

#7. Core Growth Exercises

Choose two mass building compound exercises for the arms. Two of the best, in
my opinion, are the Classic Standing Two-Hands Barbell Curl (for the biceps)
and the Standing or Seated EZ-Bar French Press (for the triceps). These
exercises offer a high level of NMA (neuro-muscular activation) or stimulation
that will result in a greater opportunity for arm growth. (See Addendum for
explicit exercise mastery descriptions.)
#8. Super-Intense 19 Time-Compression Workouts

Even Hour Schedule (10 AM, Noon, 2:00, 4:00, 6:00, 8:00, 10:00 PM)

Exercise A1: Classic Standing Two-Hands Barbell Curl

Exercise A2: Standing or Seated EZ-Bar French Press

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Percent Training: Load a poundage on each barbell that is 90%+ of your
current un-fatigued maximum single effort (MSE) for each of the selected
exercises (A1 and A2). For example, if your best MSE in the Classic Standing
Two-Hands Barbell Curl is 100 pounds, and I say use 90%+ of that, the
poundage will be 90 pounds (.90 x 100 = 90). Always round odd poundages off
to the nearest five-pound interval; e.g., 43.6 would be rounded to 45, whereas
42.1 would be moved to 40.

Methodics: Single rep sets – Perform as many single reps as possible to

positive (concentric) failure. Rest – pause no more than 20 seconds between
each single rep (set).

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).

Become a master of training by using perfect from and motion (never jerky) and
with total concentration.

Even Half-Hour Schedule (10:30 AM, 12:30, 4:30, 8:30 PM)

Exercises A1 and A2:

Percentage Training: Use a poundage that is 85%+ of your MSE.

Methodics: Explosive pause reps – Perform 3 sets x 2 reps. E-X-P-L-O-D-E

upward during the concentric (positive) or upward phase of the lift, lower and
pause for a slow 3-second count (upon completion) of the eccentric phase
(negative) stretch contraction. Begin the next rep. Rest – pause one minute
between each set and no more.

Odd Hour Schedule (11 AM, 1:00, 5:00, 9:00 PM)

Exercises A1 and A2:

Percentage Training: Use the 85%+ poundage that you used during the Even
Half-Hour segments.

Methodics: Rebound reps – Perform 5 sets x 2 reps. Rebounds are done just
prior to the completion of the eccentric (negative) stretch contraction phase of
each rep. IMMEDIATELY without pause (called turnarounds) reverse the
direction of the movement back into the positive phase. Rest-pause 1 minute
between each set.

Odd Half-Hour Schedule (11:30 AM, 1:30, 5:30, 9:30 PM)

Exercises A1 and A2:

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Percentage Training: Use a percentage that is 70% of your MSE.

Methodics: Manual overspeed – Perform 5 sets x 2 reps. To perform the

Manual overspeed technique requires the assistance of a good training partner.
The starting point for the first rep begins in the eccentric (negative) stretch
contraction position (begin exercise A1 in the normal start position for the curl
and A2 down behind the head).

Pause in this position for a 1-second count (called the Dynamic Iso-System, then
E-X-P-L-O-D-E the bar upwards in the concentric (positive) phase of the rep. A
training partner (facing you) places his hand evenly under the bar in between
your hands and helps you accelerate the bar as fast as possible to completion of
the upward curling (exercise A1) phase and assists you from behind on the
extension (exercise A2) phase. The upward phase should take a half to one
second to complete. Perform the negative (lowering the bar) as you would
normally, usually 2 times slower than the positive phase. For example, if it takes
you two seconds to complete the upward curling phase, it should take four
seconds to lower the bar down to the initial start position. Rest – pause 1.5
minutes between sets.

Helpful Tips

 Using a separate bar for each exercise (straight bar for curls and EZ-bar
for extensions) will help in that you won’t have to change poundages
constantly from one exercise to the other.

 You can perform the exercises (A1 and A2) in straight set fashion where
you do all the required sets of a particular methodic for the biceps, then
move on to the triceps.
Or…

 You can do the exercises in antagonistic (opposite sectors of a muscle

group) super-set style; that is, when exercise A1 is completed,
immediately begin doing A2. Upon completion of A2, take a rest – pause
of 20 seconds to 1.5 minutes, depending upon the particular methodic
being employed. Repeat A1 followed by A2 and so on for the number of
sets required in the selected methodic.

 Be sure ALWAYS to stretch (self or partner assisted) after each set of

exercises A1 and A2. Hold each stretch for 10-20 seconds. Never force
a stretch, and never hold it if you begin to feel pain or cramping.

 During the time grids between the completed even/odd, hour/half-hour

super intense time-compression workouts, lounge around and rest as
much as possible.

13
  Remember, you still have to stay motivated and psyched for the upcoming
time-compression workout (refer to Stepping Stone #12 beginning on
page 20).

[Throughout the day of the ODJSP, your aggressive energy and strength levels
(both Physical and psychological) may vary during any one or more of the super-
intense 10 time-compression workouts. Add just the under underlying
percentage-based poundages (ramp up or down) accordingly to meet the
precision-chosen sets and reps of a particular methodic(s).]

#9. Physical & Mechanical Restorative Modalities

To really open up the muscle growth zone (where it feels like growth hormone
has been poured over the already opened pores of the awakened and alert
muscle fibers) in a muscle such as the arms, it is important to employ the
elements of Physical and Mechanical Restorative Modalities during and after
(post-workout) the ODJSP or any other exercise protocol for that matter.

The following modalities are used to accelerate the necessary physical,

chemical, and metabolic responses in the body, so necessary for the release and
reduction of toxic metabolites and residual fatigue. Doing so will allow for the
maximum recovery of the muscles and central nervous system. This is a good
time to examine some of these restorative modalities.

A. Physical Restorative Modalities

 Ice Therapy. Prior to the beginning of each even- hour single rep
methodic of the ODJSP, place a bag of ice on your abdomen for a 3-
minute period of time. The strategy in using the ice pack is that it causes
the body to panic as it restricts blood flow back to the heart. This in turn
releases adrenaline (fight or flight syndrome), which allows the opportunity
to lift heavier weights (5-7% heavier) with greater speed. This will prove to
be invaluable when doing the single rep methodics.

 Cryokinetic Ice Massage. “Cryokinetics” means combining cold treatment

with exercise movement. Cryokinetic ice massage is performed as follows:
Apply a thin coat of baby oil to the arm muscles. This will reduce the
shock effect of first contact with the ice. Begin the massage by applying
ice, using a Cryo Cup Ice Massage Tool directly to the muscles, and
begin moving it over the skin surface with overlapping circular motions. In
the case of an elongated muscle such as the biceps/ triceps, simply move
the ice up and down the length of the involved muscle rather than in
circular motions.

Ice massage each arm for about 2 minutes after the completion of an odd
half-hour manual over-speed methodic micro-workout. Ice massage

14
 before and after a daily workout session can be continued from 8-10
minutes (3 times per day, etc.) Or until the muscles goes numb. Be
careful not to get frostbite. Ice massage seems to promote more fresh
blood to the muscle area.

 Analgesic Balm Massage. To achieve an increase of hyper-circulation in

the arms, apply a liberal coat of analgesic balm (e.g., Ben Gay Arthritis
Formula, Mineral Ice, Nicoflex, Tiger Balm, White Flower Balm, etc.) and
massage into each arm for a 2-2 ½ minute period of time approximately 5
minutes prior to each odd-hour rebound reps methodic micro workout.
Rub the analgesic balm crème into the arms with a light, moderate, or
deep stroking (effleurage) or kneading (petrossage) action, and always
toward the heart. This can be done self-assisted or partner-assisted.
Another option you have in lieu of the analgesic balm is to use a vibrator
massage unit (Mechanical Restorative Modality) for a one-minute period
of time on each arm.

 Post (Micro) Workout Massage. Upon the completion of each even/odd

hour and half-hour micro-workout, you will have some time to rest before
the next training session. This would be an excellent opportunity to get a
few minutes worth of superficial massage on the arms followed by some
fascial stretching. Perhaps you can con your training partner and/or
spouse (girlfriend) to help you out in this regard.

 Sport Recovery Massage. Certified massage therapist-assisted, partial

and/or full body massage manipulations are a terrific way to go to assure
maximum recovery. The massage sessions can last anywhere from 5
minutes to as much as 60 minutes, depending on the type of massage
and size of the bodybuilder. For example, partial body massages are
most dependent upon a particular workout intensity. Light training
requires 5-10 minutes of massage; medium, 10-15 minutes; hard, 15-20
minutes; maximal training requires 20-25 minutes of partial body
massage.
On the other hand, for a full body massage to be most effective, individual
bodyweight is the main criterion: 135 pounds or less requires 40 minutes of deep
massage; 136-150 pounds, 50 minutes; 151-200 pounds, 60 minutes; and for
bodybuilders muscles out at 200 pounds and beyond, 60-plus minutes of total
body massage are required.
Two other Physical Restorative Modalities worth briefly mentioning are:
 Fascial Stretching. This is a series of unique self-and/or partner-assisted
stretches that help open up the muscle growth zone. Scope and space do
not allow for a more explicit description. Pavel Tsatsouline has written
some excellent manuals/companion DVDs on the vital elements of
stretching; Visit www.dragondoor.com for information.

15
 Fascial Planing. Popularized by super bodybuilding and nutrition expert
John Parrillo, this is an ultra-advanced method of stretching fascia through
partner-assisted manipulation. Visit www.parrillo.com for more details.
B. Mechanical Restorative Modalities
 Power Walking. This form of aerobic exercise is best done during the
days prior to or after the ODJSP to improve circulation and help in the
removal of residual metabolites. The basic concept of power walking is to
walk as fast as you can (within 60-85% of working target heart rate), take
as many long strides as possible, rhythmically breathing in and out 3 times
in cadence with the strides. Time, distance traveled, degree of incline of
walking terrain, and amount of resistance (weight belt, wrist and ankle
weights, approximately 20% of bodyweight) carried are 3 more factors that
contribute to power walking success.

Other popular endurance activities may include

aerobics, cycling (mountain or stationary), jogging,
jumping rope (heavy rope), mini- trampoline, skating
(roller-blading), skiing (cross country, Nordic Track),
stair climbing, swimming, treadmill (running in place),
Versa Climber, etc.

Perform the selected activity 3 times a week (on alternate days from
workouts) for 20-40 minutes. Be sure to include a 5 minute warm-up and
5 minute cool-down. Tip: Interchange these endurance activities from
session to session.

 Hydrotherapy Showers. Using a pulsating

shower head, alternate vigorous hot (115°F.)
and cold (50-55°F) showers in the following
sequence:Hot>Cold>Hot>Cold (hot, 2 minutes;
cold, 30 seconds)

Each series concludes with the cold shower. Do 4 to 6 series (don’t allow
the head to get wet). Another method is to take a warm shower for 15
minutes and conclude with a cold shower for 1-2 minutes.
This was a favorite post-recovery modality of the late IFBB bodybuilding
superstar Chuck Sipes.

Ice Muscle Bath. The Hydrotherapy shower just

mentioned may not be enough to reduce muscle
inflammation and accelerate post recovery of the lower
torso (quads, hamstrings and calves), after a brutal leg

16
 workout and/or jogging session. It is a good idea is to fill a bath tub with
enough cold water to cover the legs, when sitting.

Add ice and sit with your legs submerged in the bath tub for 5-15 minutes.
The recommended ice-cold-water (immersion) water temperature is
between 53°F and 59°F.
 Electro Muscle Stimulators (EMS). Electrotherapy of this type is simple
micro-currents of an alternating frequency of 10-15 pps @ 30 microamps,
daily. This is a form of strengthening the muscles, while at the same time
increasing circulation and speeding up the recovery process of the
muscles and central nervous system.
 Sauna (Dry Heat). Used once or twice weekly, the sauna is an excellent
modality for increasing circulation and assisting in the removal of irritant
lactic acids and residual metabolic intermediates.
Sauna Tips
Here are 6 tips for getting the most expedient use of the sauna:
 Take a warm shower (100°F-110°F.) Prior to entering the sauna. Don’t
get your head wet, and be sure to towel dry immediately after showering.
 To help prevent dizziness in the sauna, wrap a cool, damp towel around
your head.
 Take a dry towel to sit on when you enter the sauna. Sit on the bottom
level of the sauna for 2-3 minutes to acclimate your body to the
temperature (165°F-175°F.). After 2-3 minutes, move to a higher level.
The temperature here will be between 195°F-205°F., so avoid moving
around. Lie on your back if possible, and remain calm. Above all, NEVER
exercise in the sauna.
 Stay in the sauna for 6-10 minutes maximum, then leave the sauna and
quickly take a cool shower (50-55°F.) For 20-40 seconds, and then take a
warm shower (about 100°F.) For 1-2 minutes. Alternate the cool shower
with the warm shower sequences for 3-4 more series.
 Remember, don’t get your head wet. Towel off and take a 15- minute
break before reentering the sauna. This is a good time to re-hydrate
the body. Slowly drink 8-12 ounce glass of cool juice or electrolyte
drink. Implement this practice for 1-2 hours post-sauna use as well.

 Re-enter the sauna, following tips 1-4 previously outlined.

 NEVER enter a sauna while intoxicated, overly fatigued, or physically sick.

17
  ALWAYS follow the protocol of spending 6-10 minutes in the sauna and
then leaving to follow the cool-to-warm shower series, etc.

Some other Mechanical Restorative Modalities are:

 Pulsed Ultrasound. This modality is quite effective for improving muscle

tonus when used for 8-15 minutes, pulsed in a 1:4 ratio at .8-1.0 watts/cm
and at a frequency of 1.0 MHZ.

 Jacuzzi/Tanning Beds. These modalities are instrumental in aiding in the

two-level recovery from a maximum overload on a muscle group.

 And finally!! Here’s a $1,000 vitamin secret that complements the

Physical and Mechanical Restorative Modalities:

 One of the most effective remedies for decreasing post-workout soreness

(after the ODJSBBP) is to consume 500 mg of Vitamin C (with
bioflavonoids) prior to the workout and 400 mg immediately upon
completion of the workout. While this works great, there is yet another
remedy that works very well within the confines of regular exercise
protocol, and it is what I consider to be worth $1000.

What’s the secret? Mega dose of Vitamin C. In other words, consume

500 mg of Vitamin C each hour for 3 hours prior to scheduled workout,
and then repeat the mega dosage for 3 hours after completing the
workout.

 And yet another effective remedy for decreasing post-workout soreness is

to take 1-2 grams of Vitamin C along with 250-500 mg. of aspirin (but not if
you have a peptic ulcer) immediately following workout.
This concludes the rather extensive commentary on the modalities that can be
used to accelerate immediate and (extended) post-recovery of the muscles and
central nervous system.

#10. Eat for Strength and Explosive Performance!

Remember, “eating is a sacred adventure.” It is therefore
important to eat three moderate meals a day during the
ODJSP, but don’t overstuff yourself. The first major meal,
breakfast, is eaten at home (see Stepping Stone #5) prior to
leaving for the gym. Eat the second major meal (lunch) around

18
2:00 PM, and the third major meal (supper) at 6:00 P.M. The 2:00 PM. and 6:00
PM meals are eaten immediately upon completion of the even-hour neural blitz
micro-training session.

Then, DO NOT train for 2 hours until the next even hour (4:00 P.M. and 8:00
P.M. respectively). Realize that these times can vary depending upon what time
you wake up, eat, and begin the ODJSP.
More than likely, lunch and supper will be eaten in your vehicle at the gym (unless
you are training at your own home gym), so prepare the foods (bananas, cheese
slices, oatmeal, papaya spears, whole wheat pasta, egg whites, sweet
potatoes/yams, steamed brown rice, low-sodium water packed tuna, skinless
chicken and turkey breasts, watermelon, flank steak, lean ground and roast beef,
etc.) ahead of time at home. Poached egg whites (prepared ahead of time)
topped with a cup of unsweetened frozen or fresh strawberries (when in season)
is an excellent protein dessert. You can add a teaspoon of fructose if you wish.
Pack the food items and plenty of low-sodium ice cold and/or distilled water in a
cooler and lug it to the gym.
It is important to know that a loss of as little as 3% of your bodyweight in water
can cause a 15% decrease in performance. Therefore, during the 12-hour
ODJSP, I recommend a judicious hydration, via water, prior to, during, and after
the workout(s).
Drink at least 2 pints prior to the workouts, then 3-6 ounces every 15 minutes
thereafter from 10:00 A.M. to 10:00 P.M. After the final micro workout at 10:00
PM, drink at least a pint of water for each pound of water weight lost.

Very cold water is best (40-50 degrees F). A lot of bodybuilders add ½ teaspoon
of lime and/or fresh (not reconstituted) lemon juice to the water. Include a sugar
substitute to taste, if you wish.

Iced coffee is a nice treat once in awhile: 8 ounces of decaffeinated coffee with
one teaspoon powdered skim milk and a pinch of cinnamon, on the rocks. As
mentioned in a previous report, some individuals drink up to six-and-a-half
32-ounce bottles of ice water a day, but not if there is a kidney disorder or you
are taking diuretics.

Tip: Fill 2-liter water jugs halfway with distilled (not spring) water and store in the
freezer Friday night. The following morning, fill the other half of the jugs with
water. Place the jugs in the cooler with food items. The half-frozen water jugs
will keep food cold and also provide plenty of cold water to drink during the day of
the NODBS.

With a little luck, perhaps the gym where you will be training will have a decent
food and juice bar and you won’t have to bother with as much prior food
preparation. For more thoughtful nutritional planning, visit www.davedraper.com

19
(click on Weekly Columns). Also please refer to the Addendum following this
eReport for a couple of dial-in recipes.

#11. Hourly Protein Pump (continuous feeding)

From 7:00 AM on, and after each even and odd hour neural blitz
micro-training session, take in 15 grams of complete protein
source if your lean bodyweight is under 198 pounds. If you are
over 198 pounds, take in 23 grams of a complete protein source.

A nice “grab-and-go” protein source is the Bodybuilder’s Sandwich. Take a

slice of cold roast beef and roll it up in a slice of low-sodium provolone cheese. It
is satisfying and easy to digest.

Other suggested protein sources may include defatted Argentinian desiccated

liver capsules, pure egg white amino acid capsules, whey protein, and the meal
replacement products mentioned previously. The late Vince Gironda, the iron
guru, used to suggest taking 2-3 defatted desiccated liver capsules and 2-3
branch chain amino acid capsules every 3 hours daily for two weeks. He cited
examples of many bodybuilders putting on an inch of fresh, new muscle on their
upper arms when doing so.

I have known some bodybuilders to take 2-3 desiccated liver and amino acid
capsules every hour plus one soft- or hard-boiled egg every hour as well. (See
Addendum for a special secret egg technique/recipe.)

#12. MIND POWER DOCTRINE of an Iron Warrior

There is an old adage that says, "Think big, act big, to

get big." It is therefore very important to learn about
mind doctrine management if you want to become bigger
and stronger.
The mind power doctrine of an iron warrior can be broken
down into three simple but inseparable factors: Belief,
Vision, and Method.
Belief is the degree of self-confidence (trust) a person
has in himself or herself. The difference between an iron
warrior bodybuilding champion and others is the size of his or her belief.

20
A mediocre bodybuilder might express his belief like this: "I'd like to be an iron
warrior bodybuilding champion some time, maybe, if it's not too hard." Lee
Haney, eight-time Mr. Olympia, puts it this way: "I want to be a champion. That's
what I see Lee Haney as, a Champion. There's nothing wrong with having a
healthy ego. That's why there are sheep and there are shepherds." Notice the
difference between the two beliefs?

Vision is the appropriate and attainable short- and long-term goals. Adding 1/2
inch to the arms in one day is a short-term goal.

Method is the process used to fulfill the vision. For example, the process for
fulfilling the vision of adding 1/2 inch to the arms in one day can be achieved by
following the advice in this SPECIAL How To Build Incredible Arms eBook.

It is important that you begin thinking like an iron warrior bodybuilding champion
by adopting the mind power doctrine of Belief, Vision, and Method. Doing this
will help you access the reservoir of untapped strength within your body. This is
vital, especially if you are into the advanced stages of, say, German Volume
Training, where the program becomes such a bully that you may begin to
experience self-imposed limitations of frustration, doubt, and indecision. You
may even begin to question your energy, endurance, sanity, and willingness to
carry a program such as German Volume Training to its completion.

Such self-imposed limitations are indeed major barriers of the subconscious mind
and, as a result, can cause temporary lapses of mental concentration. It is abso-
lutely paramount that you let go of disruptive influences such as frustration,
doubt, and indecision and focus on the light of total awareness or laser
concentration (metaphysical) needed to complete a program such as German
Volume Training or others.

Bill Pearl, a multi-Mr. Universe, has stated at a number of his super-seminars

that "you can't take anything negative you are doing in the sport of bodybuilding
and turn it into positive results. It won't work." He goes on to say that "You must
condition your subconscious mind to think that you are getting bigger and training
with more intensity and your body will respond accordingly."

To condition the subconscious mind in the manner that Bill Pearl described
requires the implementation of a couple of self-actualization resources.

First, begin reprogramming your subconscious mind with some very precise,
measurable, and powerful motivational affirmations. Here are some examples:
Mentally or audibly with full force and conviction, say (to yourself):

"I will train each occurring set of a select exercise (call out the name of the
exercise) with focused intensity."

21
"I will conquer and dominate each set with an unchained will to triumph
and succeed."

"I will prevail in the moment and take myself to absolute physical levels
that surpass and rival previous ones."

I will conquer and dominate every single rep of the upcoming set and get
progressively stronger while doing so."

"I will masterfully succeed in the gym."

"My upper arms will grow bigger by ½ inch."

"Today I will perform the most intelligent, rigorous, and locked-in priority
workout of my life."

Notice the emphasized words in each of the motivational affirmations. They are
called "trigger words" and serve as a mental stimulus to unite the muscle fibers in
your being to respond to their fullest potential. You can choose other trigger
words and specific and concise positive reinforcement phrases if you wish.

Specific and concise positive reinforcement phrases (motivational affirmations)

should personally reflect an unchained power and commanding dominance to
master the direction of your thoughts. Here are some examples:

• Weak reinforcement - Make my legs stronger.

• Specific/concise reinforcement - to squat 400 pounds slightly below

parallel with perfect form for a triple.

• Weak reinforcement - to eat better or really zone in on my diet starting

next week.
• Specific/concise reinforcement - to consume no more than 3,000 calories
a day with a ratio of calorie intake to be 40% complete protein, 50%
complex carbs, and 10% unsaturated fats, beginning next Monday
morning.

• Weak reinforcement - to lose weight.

• Specific/concise reinforcement - to weigh 210 pounds and have 10%

bodyfat or lower.

• Weak reinforcement - to get my bench press up.

• Specific/concise reinforcement - to increase my maximum single effort in

the flat bench press from 300 to 300 pounds in the next 10 to 12 weeks.

22
Specific/concise reinforcements are measurable, meaning that two independent
people should be able to agree within acceptable limits that the reinforcements
occurred or did not occur. Weak reinforcements are less defined and much more
difficult to measure in terms of results.

The motivational affirmations or reinforcements that I have been discussing are

an important power of the mind power doctrine. The subconscious mind cannot
distinguish between what is real and what is not. You must therefore, with a
commanding dominance, deeply, fully, thoroughly, and completely convince your
subconscious mind of your belief in the motivational affirmations. Only then can
you create your own realities.

So, with a burning inner conviction, emotionally, with all of the force, all of the
drive, and all of the desire (desire is the font of will power) that you are capable of
feeling, mentally or verbally repeat 10-15 times your favorite precise,
measurable, and powerful motivational affirmations. As you continue to repeat
these phrases, you will begin to feel absolute sensations of unchained power
flowing, pulsing, and surging through you both mentally and physically.

The second Self-Actualization Resource is mental imagery-rehearsal of any

training protocol you are currently following (e.g., German Volume, Titan Training
System, etc.). It is said that what the mind can conceive and believe, the
body can achieve. And so it is with this thought that I'll begin with an
explanation of mental imagery-rehearsal by borrowing some of the commanding
and dominant insights and expressions of mind doctrine techniques that many
world champion bodybuilders use to access peak performance in the gym.

Mental imagery-rehearsal and its application to the iron athlete is a thoughtful

and intelligent two-stage event consisting of pre-workout and one-set interval
preparation. Here's a brief look at each.

Stage I: Pre-Workout Imagery Rehearsal

Simply stated, you will mentally visualize (like seeing a series of pictures on a
movie screen), by bringing images into the mind, all the simple and complex
elements associated with the forthcoming workout.

About 15 to 30 minutes prior to your workout, go to a place of solitude (void of

ringing telephones, ticking clocks, people talking, and bright lights). Sit in a
comfortable chair. Close your eyes and begin slowly and deeply to breathe in
and out through your nose and begin to relax (called relaxed breathing).

Now, begin mentally to empty your mind of all thoughts that do not pertain to the
workout. Don't let intruding thoughts attract your attention. This could be any
thought such as what you did yesterday, what you are going to be doing after the

23
workout. Sometimes a remark that someone made that you didn't particularly
like will pop back into your head, but don't let it.

Drive away the nagging negative voice from the dungeon of your subconscious
mind that might be telling you to skip your workout for one reason or another.
Mentally see yourself well rested, recovered, and stronger from your last workout
a couple of days ago.

As you continue to progress into a relaxed state, visualize the collective

atmosphere of the training energy in the gym that is being generated by the other
iron warriors. Feel this sensation and how it gives you a special power to
dominate the heavy iron.

Become a master of training by mentally reproducing the tracking patterns of the

exercises rep for rep, set for set. Repeat this process several times in your mind.

Finally, see yourself at the conclusion of the workout with a bone-deep, growth-
producing, vein-choked pump in the muscles of the upper arms.

When the mental pictures and related sensations that you expect to see are clear
and vivid in the mirror of your mind, open your eyes. Your should now have an
unyielding commitment, intense desire, determined persistence, and powerful will
to succeed moving, flowing, pulsing, and surging through your entire being.

It's time then to get up out of the chair and step into the hardcore trenches of the
gym.

Stage II: One-Set Mental Imagery-Rehearsal

This stage of mental imagery-rehearsal is conducted approximately 10-15

seconds prior to each set of a prescribed exercise methodic. While standing or
sitting, however you feel most comfortable, close your eyes and take in and
exhale short breaths of air as you mentally prepare (with selective focus) for the
moment at hand.

You must go to that place in your consciousness where there is no pain, no

negative influences, no fear, a state of mind where only positive forces dwell.

Your mind must be time-locked (cohesive) with the muscles in order to do battle
with the heavy iron. Begin by picturing in your mind's eye the bench, the bar, the
plates. Imagine this so intensely that you can smell the sweat, feel the knurling
on the bar, hear the plates rattle, and so forth.

If you are going to be performing the classic standing two-hands barbell curl, for
example, recreate all of the exercise mastery techniques that are necessary for
the successful completion of each gut-wrenching rep of the set.

24
The more organized and detailed you can make this ritual of mentally focusing in
one-set intervals, the better chance you will have for training to the outer limits of
muscular size and strength. Here's another way to explain it. Think of how
organized and detailed the ritual of mental imagery-rehearsal would be if it
related to making love to a beautiful woman. The details are never slippery or
vague. They're always clear and vivid.

As the magnitude of mental imagery-rehearsal for the upcoming set becomes

more and more vivid, you will begin to feel torrents of unleashed fury and your
heart will beat in a manner that reflects your ability to dominate and prevail in the
moment. Open your eyes. You are now 100% mentally focused and psyched.
Go for it! It's time to lift the HEAVY IRON!

Tip: During your workout, play your own favorite high-energy music to trigger
strong energy responses.
Closing Thoughts
I have explained the mind power doctrine of an iron warrior in very general and
broad terms. This is thoughtfully done, because accessing peak performance is
highly individual. To awaken the sleeping giant within, I suggest you visit the
following websites for more information on mental training:
• www.skiplacour.com
• www.ironmind.com
• www.naturalstrength.com
• www.leelabrada.com
• www.frankzane.com
Develop the positive mental attitude of a champion Iron Warrior by thinking BIG
and thinking SUCCESS. Never give in. Conceive, Believe, Achieve your goals
and dreams. Commence positive action. Do this and your muscle size and
strength can't help but grow, Grow, Grow!!!
#13. Exaggerated Measurements

At the conclusion of the 12-hour ODJSBBP, measure your arms.

Generally the arms will be literally pumped beyond belief, and they
may show an exaggerated measurement of as much as ¾ of an inch.
Realistically, the initial burst of peak muscle growth pump will usually
result in a ½ inch permanent gain, and likewise a ½ inch pump gain will
usually result in a permanent gain of at least ¼-inch to as much as 3/8-
inch the next morning (Sunday).

This is terrific progress considering you probably haven’t made this much
progress in the previous months of brutally hard arm workouts.

25
#14. 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.

#15. Resuming Total Body Workouts

Refer to #1. The Week Prior, on page 4 and in the Addendum, pg. 30 “A Quick
Review” #17 for the training protocol.

#16. Frequency of the One-Day Jump Start Bicep Blitz Program

The Jump Start One-Day Bicep Blitz Program is just that, a 24-hour system.
After one day, the muscle gains generally stop. Some pro bodybuilders have
gone so far as to use modifications of the blitz system described in this report.
The modifications include training two days in a row rather than just one, and
they will use two different core “growth” exercises such as the Supinated
Dumbbell Incline Curl (biceps) and EZ-Bar Close-Grip Bench Press or perhaps
the Parallel Bar (Vertical) Dips for triceps (exercise descriptions not included in
this eBook).

The 19 time compression workouts remain the same. This is the extreme rather
than the norm. Generally most bodybuilders will use the ODJSP Program two
times a year at the most and on a different muscle group such as the
quads/hamstrings and/or calves (See Bonus Section at the end of this eReport).

Summary

The ODJSP seems to encourage upper arm growth for a couple of reasons.
The first reason is that each even and odd hour and half-hour methodic training
session takes only approximately 15-20 minutes. This accumulated work time
will allow you to demonstrate a very acute level of the mind-to-muscle link during
each and every set of the selected exercise.

Another advantage of these brief, brutal, and intense micro-training sessions is

that the body gets almost an equal amount of accumulated rest to work—more in
a couple of cases during the 12- hour session.

26
The second reason the Bicep Blitz system works so efficiently is that,
conceivably, you are performing 100+ sets for the arms, and that’s 3 or 4 (or
perhaps 10) times the amount of sets they are used to, and they have no other
option but to grow closer to their genetic limits.

I realize that a lot of bodybuilders train in what is termed scientific theory, and
they may conclude that the ODJSBBP won’t work and is nothing but fancy. Of
course, they are welcome to their personal opinion. Practical experience through
Jay Schroeder’s extensive research and development of this rather unique
training methodic has proven it will work, perhaps not on all but on most
bodybuilders.
Jay is the first to admit that the Neural (as he prefers to call it) One-Day Blitz
System is not new, but is a great improvement on the original. How?

Prior traits of training protocol are assessed from individual to individual. These
assessments include exercises (compound and isolationary), order sequence of
the exercises, average training loads, volume, rest periods, and frequency of
training per week and month.

Other assessments are taken into serious consideration as well, including actual
physical performance of each exercise, kinetic sense of the body, restoration
knowledge and use, emotional training and control, as well as the development
of the “will”.
Jay then analyzes the various traits just mentioned and from this is able to
custom design an individual (not group) ODJSP for just about any muscle group
desired, which in turn allows the bodybuilder to achieve maximal neural and
muscle adaptation.

27
 You Have To Suffer To Gain

The Radical 24 Hour Bicep Blitz System for Rapid Arm Growth is about
you hanging through the pain and suffering of a lactic acid paralysis
each hour and half-hour session after micro-training session…and
having the courage and character to finish each workout.

The Radical 24 Hour Bicep Blitz System for Rapid Arm Growth is also a
badge of hardcore bodybuilding and will shred you down to the
essence of who you are…and you’re forced to deal with it.

You have to fight for massive arms!!! There is a lot of explicitly

calculated information in this Special Incredible Arms eBook, “Add ½
Inch in One Day.” Read and then reread this radical one-day-only
upper arm development program to obtain the most benefit from it.

28
 ADDENDUM
A Quick Review: The One-Day Jump Start Bicep Blitz Program
Plus
Arms: Exercise Mastery Descriptions

Equipment Needed
 Barbells (straight bar and EZ-Bar)
 Nylon Tape Measure
 Athletic Adhesive Tape
 Magnesium Carbonate Chalk
 Analgesic Balm
 Cryo Cup Ice Massage Tool, ice packs & cubes
 Vibrator Massage Unit (optional)
 Nike Dri-FIT Bicep Bands (optional)

#1. The Week Prior (to NODBS)

Workout the first 3 days of the week.

Day one: chest & back

Day two: legs & abs
Day three: arms and shoulders

German Volume Training (or GVT) is one of my favorites. DO NOT workout at all
two days prior to the NODBS.

#2. The Evening Prior (to ODJSP)

With a nylon tape measure, take a cold-arm(s) girth measurement. Eat a meal
that will induce sleep. Retire to bed early (9:30-10 PM) so that you get 8 hours of
sound sleep.

#3. The Morning of the ODJSP

Arise at 6:00 AM. Take a shower and eat a hearty breakfast. From 6:00 A.M. to
10:00 AM, your body’s core temperature will rise.

#4. Begin the ODJSP at 10:00 AM.

During a 12-hour time grid from 10:00 AM to 10:00 PM, perform a brief, brutal,
and intense time compression workout for the biceps and triceps (see #6, 7, 9,
10 below).

29
#5. Ice Pack Therapy

Prior to the beginning of each even hour schedule, apply an ice pack on the
abdomen for a 3-minute time period. The rationale for this has been previously
explained.

#6. Even Hour Schedule (10 AM, Noon, 2, 4, 6, 8, 10 PM)

Perform Single rep sets of each (Core “Growth” Exercises A1 & A2) 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 (Core “Growth” Exercises A1 & A2) for 3 sets x
2 reps (consecutively) with 85%+ MSE. Rest 1 minute between sets.

#8. Analgesic Balm Massage

Approximately 5 minutes prior to the beginning of each odd hour schedule, apply
a liberal amount of an analgesic balm to each arm. Vigorously massage the
ointment into first one arm, then the other, for about 2-2 ½ minutes each.

A certified masseuse can teach you a variety of different massage strokes for
better overall results. Another option is to use a vibrator massage unit on each
arm for one minute each.

#9. Odd Hour Schedule (11:00 AM, 1, 5, 9 PM)

Perform Rebound reps (Core “Growth” Exercises A1 & A2) 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 A1 & A2) for 5 sets
x 2 reps (consecutive) with 70% MSE. Rest-pause 1.5 minutes between each
set.

#11. Cryokinetic Ice Massage

Upon completion of each odd half-hour schedule, perform the ice massage
protocol (as described previously) for 2-2 ½ minutes each.

#12. Eat for Strength and Explosive Performance!

Breakfast at approximately 6:15 AM, lunch 2:15 PM, and supper 6:15 PM. The
PM meals are eaten after completion of the even-hour workouts.

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#13. Hourly Protein Pump (continuous feeding)

After each even and odd hour “time compression” micro-workout session,
consume (depending on your lean bodyweight) 15 to 23 grams of a complete
protein source.

#14. Elapsed Time between Micro Workouts

Survival Pointers: When you are not eating, applying ice, etc., use these times
to recuperate and at the same time internally refocus your training behavior for
the next upcoming micro-workout sessions using the mental techniques (Stages:
I-II) discussed in “The Mind Power Doctrine of an Iron Warrior” (pages 20-24).

The above recommendation is an important factor because the cumulative effect

of the micro-workouts produces the “Two o'clock Wall”. This is where the
motivation and resolve you started out with earlier in the day now turns to the
terror of “CHOKING” where you feel the paralyzing effects of fear and anxiety
wondering if you can complete the remaining micro-workouts. Nervous energy
starts to take over, and your mind will start to become distracted.

Control the emotion of “CHOKING” (coming unglued under pressure) and refocus
mentally, “Seize the Warrior Spirit”, and the outcome of the remaining micro-
workouts will successfully take care of themselves.

#15. Upon Completion of the ODJSP (approximately 10:20 PM)

While the upper arms still have a vein-choked pump, assume a double or single
front bicep pose. Measure the girth of each arm with a nylon measuring tape.

#16. Two Days After

DO NOT workout at all on Sunday and Monday. Refer to page 25 #14. Two
Days After.

#17. Resuming Total Body Workouts

On Tuesday, Thursday, and Saturday, begin *German Volume Training (GVT) as

suggested on page 4 (see #1. The Week Prior).

Rest on Sunday, and then at the beginning of the next week, begin another 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 ODJSP one day out of every 180 days, or 2 times per training year at most.

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ARMS: EXERCISE MASTERY DESCRIPTIONS
A1: Classic Standing Two-
Hands Barbell Curl

(Technique-Emphasis)

For this exercise and the four

methodics it employs, I suggest using a
straight, standard Olympic bar and/or a
conventional 1 ¼ inch diameter chrome
vanadium or stainless steel bar with a
smoothly revolving (swivel) sleeve.
You can use a conventional exercise
bar without a swivel sleeve positioned
between the inside collars. But your
poundages will be slightly lower than
with a bar having a swivel sleeve,
which facilitates the curling movement
more efficiently.

 I personally do not suggest using an EZ-bar unless you

experience wrist and/or elbow pain (in the ulna) or are in rehab
from an arm injury. If you are in rehab, I would not suggest
attempting the ½ Inch in 1 day methodic. The reason I don’t
recommend the EZ-bar has to do with the angle orientation of the
hands when gripping the bent angles of the bar. The hands are
not quite facing upward, and this takes away from some of the
biceps action as compared to the straight bar, where the hands
are supinated (palms facing up) during the curling movement.

 There are, of course, a couple of ways that many bodybuilders

position a barbell prior to the performance of the Classic Standing
Two-Hands Barbell Curl. The first is simply placing it on the floor,
and when ready, lift it up and begin curling. The other is to center
the barbell on the end of a securely anchored exercise bench.
Granted, this will save a few unites of energy in distance lifted
prior to the beginning of each set of curls. The problem with the
bar placement is that the weights on each end of the bar are
suspended in space with no underlying support, with the
exception of the center of the bar, which is in contact with the
bench. The end result sometimes is a bent bar, which can and
does impede the upward curling process as it twists out of your
grip.

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  The bar can always be bent back to its original shape. This is
accomplished by positioning the bed at its highest point and then
placing a piece of wood (e.g., 2x4) on the center of it and
repeatedly hitting the wood with the edge of a heavy barbell plate
until the bar again revolves true.

 Rather than placing the barbell on the end of a bench, purchase

some concrete bond beam blocks from your local hardware store.

 Arrange them in two stacks as a support structure under the

weights on each end of the bar. The concrete bond beam blocks
should be elevated (stacked) so that the bar crosses just below
the knees. The exactness of this is dictated by your height, the
number of blocks used, and the diameter of the barbell plates.
You can use 2 x 12’s cut to 2 feet in length in favor of the concrete
bond beam blocks, or use a combination of both.

 All the equipment is now in place; it is now time to begin your

physical preparation for the Classic Standing Two-Hands Barbell
Curl.

 Begin by wrapping the extreme ends of the fingers with some

Johnson & Johnson “Coach” athletic adhesive tape. Next, apply a
liberal amount of magnesium carbonate chalk (call Crain’s
Muscle World, 1-800-272-0051, to place an order) to the palms
and fingers. Wrapping the fingers with adhesive tape and
applying chalk will ensure a more secure grip on the bar as well
as keeping it from rolling down the fingers.

 Step forward between the two stacks of concrete bond beam

blocks (or wooden planks) to the center of the barbell so that it
almost touches the upper thighs.

Feet:

~ Space feet at least 15 inches apart (heel to heel) (if you are of
average height) and parallel to each other. Adjust the foot spacing
if you are shorter or taller than average.

~ Be sure that the shoes you wear have a sole that is flat (same
height) from heel to toe. Shoes with elevated heels can put you at
a 5-10 pound loss in exercise poundages used. Elevated heels tilt
the upper torso forward from a natural vertical plane, and this in
turn causes a faulty leverage for curling. This applies to curling
maximum poundages only and not to select cosmetic bodybuilding
techniques.

33
Back:

~ Keep the back flat (arched in) and tensed.

~ Back is concaved in the middle.

Trapezius:

~ Muscles are taut.

Chest:

~ Inhale the deepest possible breath into the lungs. Doing this is
called Vital Capacity.

~ Hold the chest high so that the lower rib cage fans outward.

Abdominals:

~ Keep them tensed.

Hip, Knee, & Ankle Joint Action:

~ From an upright (vertical) position, simultaneously and with fluidity:

Bend the legs slightly, push the hips back (glutes project to the
rear), incline the upper torso forward and ahead of the barbell.

Arms:

~ Extended (locked out).

~ Grasp the bar with an under-grip – that is, with the palms facing
forward. Wrap the thumbs over the top of the bar and the fingers in
the opposite direction (under and around the bar).

~ Make sure the bar is as high into the meaty palms of the hands
(toward the wrists) as possible. This will almost occur naturally.

Hand-Spaced Grip:

~ Approximately shoulder width with each hand the same distance

from the corresponding end of the barbell.

~ If the hand spacing is off even as little as ½ inch, it can throw extra
strain on one arm or the other, and this may in turn result in failure
of the last rep in a double rep set.

34
~ It is a good idea to wrap the bar with some adhesive tape to
indicate the exact placement for each hand. This will help eliminate
any repositioning of the hands on the bar that might have otherwise
occurred.

Grip the Bar:

~ As tightly as possible. Try to crush the bar. This is one of the best-
kept secrets of bodybuilding for squeezing a couple of extra reps at
the end of a conventional set of curls.

~ Crushing the bar is a concept that Pavel Tsatsouline discusses in

detail in his book and video series, “Power To The People!” and his
video series entitled “Rapid Response: The SWAT Strength &
Conditioning Program.” You can click on the website
www.dragondoor.com from more information on Pavel’s book and
videos.

Lifting the Barbell:

~ The body mechanics for the upward movement (short pull) are
done in exactly the reverse manner described previously (hips,
knee & ankle joint action).

~ With the arms straight and taut, slowly and smoothly begin to pull
on the bar. Don’t “yank” on it.

~ The legs will begin to extend; forcefully extend the hips forward
while moving the upper torso back to a vertical posture.

~ The completion of the upward movement is when the shoulders

and hips are aligned and the bar is at arm’s length across the front
of the thighs. Exhale the air out of your lungs.

Pre-Curl Body Posture:

~ The legs are completely extended with the knees locked.

~ There shouldn’t be much if any forward, backward, sideways of the

body or sloping of the shoulders from one side or the other.

~ The arms should be fully extended with the hands in line with the
wrists and forearms (I call this wrist tension). Keeping the arms
fully extended prior to the actual curl creates a very strong stretch
reflex in the biceps muscles, which results in a stronger muscle

35
 contraction. If the arms are bent even slightly prior to curling, it will
negate biceps strength.

~ The upper arms should be tight against the sides of the rib cage
with the elbows locked above the hip bones and aligned under the
shoulders.

~ Don’t allow the elbows to flare out from the sides, as this can create
a faulty leverage and put a strain on the elbows.

~ Head position is an important element of body mechanics. Position

your head so that your line of vision is at a 45 degree angle to the
floor. Do this and you will overcome the tendency to bend
backwards at the halfway point of the upward curling phase.

Curling the Barbell:

~ Inhale a deep breath of air through your mouth into your lungs.
Hold it from the commencement (start) of the curl. Always breathe
through the mouth, as the nose simply is not equipped to take in or
expel large amounts of air in a short space of time.

~ Flex (bend) at the elbow joint while “tensing” the biceps muscles
and begin moving the barbell in a semicircular motion or wide arc
forward and upward toward the shoulders or neck.

~ As the forearms move slightly beyond the horizontal plane (this is

where the upper and lower arms form a 90 degree angle), slowly
and forcefully begin to expel the air out of your lungs. This will
assist you in bypassing the sticking point of the upward phase of
the curl.

~ Another thing you can do to improve your leverage factor for

bypassing the sticking point (at the horizontal plane) is to flex
(bend) at the wrist and curl the hands upward so that they precede
the wrists. Imagine doing a barbell wrist curl with the palms up.

Elbow Orientation:

~ At the halfway point in the upward movement of the curl, the elbows
will begin to move forward and upward, thus allowing the powerful
deltoid muscles to get involved in the curling action.

~ There are different options regarding elbow orientation. The late

Vince Gironda, “The Iron Guru”, felt that, when the elbows came
forward and upward, it would diffuse maximum resistance because

36
 the barbell wasn’t being lifted against gravity. Vince and others
such as John Parrillo (nutrition and training guru) felt that, when the
elbows were as vertical as possible (humerous bone kept aligned
with the body) and motionless, there was more of and isolationary
effect on the bicep belly. Vince also believed (and proved) that
dropping the shoulders down and pulled back further added to the
isolationary effect.
~ Having said that, I must mention that Joe Bucci, a former Mr. World
title winner, had an upper arm that measured as much as 21 inches
in circumference. A part of his success in achieving this monster
arm measurement had to do with elbow orientation when doing
curling movements. He would raise or push his elbows upward to a
parallel position to the floor near the completion of the lifting
segment of the curl. Joe felt that this contributed to one of the most
dramatic tension curves ever. An added benefit to pushing the
elbows was that he created a rather unusual peak and separation
between the biceps and deltoids.
~ For the methodics required in this Special Big Arms eReport, I’m
going to suggest that you allow your elbows to move forward and
upward (naturally), perhaps striking a balance somewhere in
between the suggestions of the Gironda/Parrillo camp and Joe
Bucci.
Curling to Completion:
~ Complete the curling of the barbell in a semicircular motion (wide
arc upward) to the shoulders. As the curls near completion, the
palms will be facing inward at approximately shoulder level. The
forearms should cover the upper arm (biceps).
Lowering the Barbell:
~ Lower the barbell down, under control, by moving the elbows down
and back to the sides of the body. In a synchronized manner,
begin to straighten (extend) the lower arm until you feel the triceps
“lock out” at the bottom of the curl. If you can imagine yourself
locking out in the bottom position of the Reverse-Grip Triceps
Extension on a lat machine, you will understand the feeling
(kinesthetic sense) I just described for the triceps lockout in the
curl. Get set to launch into the next rep(s) of the assigned
methodic.
Rep Speed:

~ Curl the barbell in a free and easy manner unless otherwise

indicated in the methodics described in this Special Big Arms
eReport.

37
 A2: EZ-Bar French Press

(Technique-Emphasis)

Load an EZ-bar with the appropriate

amount of poundage to accommodate
the particular even/odd hour/half-hour
methodic.

Feet:

~ While standing in front of the loaded

barbell, assume a shoulder-width or
slightly wider foot placement. Both of
your feet should be parallel to each
other with the area of balance on the
balls of your feet so that you will be
able to grip the floor better for overall
balance.

Back:

~ Keep the back flat (arched in) and tensed.

~ Back is concaved in the middle.

Trapezius:

~ Muscles are taut.

Chest:

~ Inhale the deepest possible breath into the lungs. Doing this is
called the Vital Capacity.

~ Hold the chest high so that the lower rib cage fans outward.

Abdominals:

~ Keep them tensed.

Hip, Knee, & Ankle Joint Action:

~ From an upright (vertical) position, simultaneously and with fluidity:

Bend your knees slightly and at the same time bend forward at the
hip joint (pushing the hips back), moving the upper torso slightly

38
 forward so that the shoulders are above or ahead of the EZ-bar.
Remember to keep the back flat and tensed.

Arms:

~ Extended (soft lock).

~ Take a narrow overhand, semi-pronated overgrip on the angled or

cambered curve (closest to the center) of the EZ-Bar. The over-
grip is where the fingers are wrapped over the top of the bar and
the thumbs in the opposite direction (under the bar).

Hand Position Recap:

~ The palms of your hands will be semi-pronated almost to face the

floor.
~ There will be an approximate 6-inch spacing between the index
fingers on the bar, and the little fingers will be closer to the floor
than the thumbs.

Lifting the Barbell (to the start position):

~ Part 1 – With the arms straight and out, and gripping the bar as
tightly as possible, begin slowly and smoothly to pull on the bar.
Don’t “yank” on it.

~ As the bar begins to move upward (vertically) off the floor,

simultaneously begin to extend (straighten) your legs, move the
hips forward, and the chest/shoulders upward and back.

~ Keep the EZ-bar close to the body, and when it reaches a point just
above the knee level, begin to bend the arms (leading with the
elbows – move them away from the body). The mechanics of
action will appear similar to arm action of an upright rowing motion.
Remember to keep an upward pulling pressure on the bar.

~ With speed (upward acceleration), continue pulling the EZ-bar as

high as possible (to the low sternum of the chest). When the bar
reaches this point (low sternum), re-bend the knees (no more than
a quarter-squat motion), dipping the body like you’re going to sit in
a chair (called “chair reaction”).

~ Simultaneously thrust and rotate the elbows upwards and the

forearms/hands back. This pulling action will allow you to catch
(rack) the EZ-bar across the front of your shoulders/clavicles.

39
 Many Olympic lifters can execute the thrust and rotate sequence as
quickly as .04 of a second.

~ Extend your legs to a hard-lock position.

~ Part II – With the bar racked in towards the throat, begin to

push/press it directly upwards to an arms-fully extended position
overhead.

~ When pressing, be sure the elbows are out to the side and spread
apart.

~ Bow the body into the weight (as you push/press).

~ Get your head under the bar.

~ Body balance is on the balls of the feet

~ EXHALE!

Start Position Posture:

~ Viewing the starting position (from top to bottom), for the A2: EZ-
Bar French Press.

Wrist tension – The hands should be in a neutral position (knuckles

facing the ceiling) and in line with the forearms. Don’t let the hands
bend back into extension because it can cause inflammation and
soreness in the inner elbows (medial epicondyle) near the bony
area. Without a doubt, inflammation and soreness can cause even
the best of exercises to suddenly become, as Dave Draper says,
“the mean-faced Reaper of Injury and Pain.” Maintain proper wrist
tension!

Arms, Shoulders, & Hips – Should be in alignment under the bar to

support the weight. The shoulders are squared and facing forward.

Traps – Taut. Back – Flat and tensed. Chest – held high. Abs –
tensed. Legs – Completely extended, knees locked (some
bodybuilders prefer a soft lock in knees). Feet – Shoulder width
apart or wider and parallel to each other.

Lowering the Barbell:

~ Inhale a deep breath of air through your mouth, into your lungs.
Hold the air in from the commencement (start) of the EZ-Bar
French Press.

40
~ Now, in a very controlled and precise manner, start flexing
(bending) at the elbow joints and begin to lower the EZ-bar
downward and backward in a semicircular arc behind your head.

Elbow Orientation:

~ As the forearms begin to fold downward, make a conscious effort to

keep the elbows high (pointing toward the ceiling) and in line with
your shoulders (or at least as straight up and down as your
shoulder joint flexibility will allow). The elbows should be parallel
(equal distance apart) to each other as this will help relieve elbow
strain somewhat.

Continue Lowering the Barbell:

~ Continue lowering (forearms folding downward) the EZ-bar down

behind the head to the “bottom-stretch position.” This is achieved
when the forearms reach a parallel to the floor position or slightly
beyond, until you feel a good stretch contraction in the triceps.

Extending the Bar Upward:

~ Begin smoothly, with the powerful trip-hammer action of your

triceps, pressing the EZ-bar by extending (unfolding) the forearms
upward (from the bottom-stretch position) in a semicircle to an
overhead, arms-locked position. It is important always to fully
extend the forearms at the top end of the movement, with poised
deliberation, so that they are in line with the upper arm. Doing this
will shorten the anconeus (a small muscle located at the elbow
joint) and maximally contract the long head of the triceps.

~ Exhale forcefully the air from your lungs approximately two thirds of
the way to the overhead arms-extended position.

~ Inhale another breath of air and continue performing to completion

the next rep(s) of the assigned methodic.

Rep Speed:

~ Lower the EZ-bar behind your head with you in control of its
descent. Don’t lower it too quickly; you could end up irritating your
elbows.

~ Relative to the above suggestions, don’t go so heavy that your form

(technique-emphasis) deteriorates.

41
 ~ Generally, lowering the bar to the bottom-stretch position should
take twice as long as extending the EZ-bar back to lockout
overhead. An example would be to lower the bar at a 4-second
count and extend it up in 2 seconds.

The Standing EZ-Bar French Press can be executed effectively in other ways:
Lying (supine) – This variation is usually done on a flat exercise bench. A safer
means would be to lie on the floor, the advantage being a spotter or helper is not
generally needed. Other ways are Seated Upright (back supported), Inclined
(45 degrees), Declined and Kneeling.

I have personally used all four variations, but there is one that I found to be the
most effective. I would sit on the floor with mid/lower back supported against the
end of the secured flat exercise bench, legs outstretched. A training partner
would straddle the bench from behind me and hand me the loaded bar at the
required start position for a particular training methodic.

If you lack flexibility in your shoulders you will find it to your advantage to forego
the Standing, Seated (on a bench of floor), and kneeling postures in favor of
Lying and Inclined (45 degrees) EZ-bar French Press.

As Dave Draper (author of the book Brother Iron, Sister Steel - see
www.davedraper.com on the Internet), the blond bomber, has said on many
occasions, “tendonitis prowls”. If at any time you experience soreness in the
inner elbow (medial epicondyle) and/or outer elbow (lateral epicondyle), initiate
Cryokinetic Ice Massage (Physical Restoration Modality) mentioned in this
Special Incredible Arms eBook.

Perform the Standing EZ-Bar French Press as described, and the triceps can’t
help but swell with incredible thickness and power.

For those of you wondering about the rationale for using and EZ-bar instead of a
conventional straight bar, it is simply this: Many bodybuilders prefer to use the
EZ-bar for extension movements because it gives more comfort by providing
dramatic pain relief in the wrists and lessens torque in the elbows, within any
variation of the EZ-Bar French Press.

Your Friend For A Muscular Physique,

Daniel C. Przyojski
Daniel C. Przyojski

42
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