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Calum Von Moger’s Armed And Ready Workout

Vital Stats

I’m not interested in looking like today’s bodybuilders. I prefer the classic physiques of guys like Arnold Schwarzenegger, Dave Draper, and Franco Columbu. They had incredible symmetry, great proportions, and amazing overall development. Those are guys I want to look like—but maybe just a little bit better.

In this workout, I’m going to hit arms with an old-school approach to help you build a set of Golden Age guns, from tall biceps peaks to dense, horseshoe triceps. We’re going to put on mass and carve out shape. Our goal isn’t just size. We’re going to build size, aesthetics, proportion, and balance.

I thrive on pushing myself to that next level—breaking past plateaus and goals I’ve set and adding on the reps. If I have it in me, I’ll keep going. You’re not going to grow if you don’t push yourself to the next level. If you want to see results, you have to kick up your training.

Integrate this workout into your program once or twice each week to keep your arms growing.

Calum von Moger’s “Armed And Ready” Workout
Watch The Video – 13:43

This workout is a simple, six-exercise breakdown: three exercises for your biceps and three exercises for your triceps. Start out with higher reps of 12-15 to warm the muscles up, and then taper your reps to the muscle-building range of 6-12 reps for 4-5 sets. Heavy weight and ample volume will ensure a killer pump.

I like to add mass with compound movements and carve with isolation exercises. Start with the compound moves—they’re the best way to work on the mass and the size of your arms—and finish with isolation exercises for detail, cuts, and that added pop.

Calum’s Pro Tips

Barbell Curl

I didn’t have a gym membership until I was 18 or 19 years old. All we had was a barbell, some weights, and some dumbbells. All I knew were barbell curls. Today, they’re still one of my favorite exercises.

I think barbell curls are a great exercise to start an arms workout because you have to employ coordination and balance. There’s no isolation and no machine to rely on, which helps you develop core and overall strength.

“I think barbell curls are a great exercise to start an arms workout because you have to employ coordination and balance.”

Preacher Curl

Concentrate on good form—elbows tight to the pad, no swinging, no momentum&Mdash;and a great stretch on the preacher curl. At the top of this isolation exercise, remember to squeeze your biceps as hard as possible for the ultimate pump.

Stay focused. Just going through the motion won’t get you the physiques of classic bodybuilding champs. Build your mind-muscle connection. Doing so will give you more control and a lasting pump you can feel.

Don’t be afraid to play around with your grip to help hit your biceps from different angles.

Concentration Curls

I like to finish my biceps with the concentration curl. It’s a great isolation exercise that will stretch your biceps and help build high peaks. I like to do them while standing for the added resistance.

When it comes to the concentration curl, contract with as much force as possible, but remember to control the eccentric (lowering) part of the movement. You never want to swing down or simply drop the dumbbell.

French Press (EZ-Bar Skullcrusher)

Keep your elbows as close to your body as possible, and keep them fixed once you get the weight up. I like to bring the bar to my forehead to get a bigger stretch out of my triceps. Explode on the way up and stay controlled on the way down.

French Press

Don’t always feel like you have to stick to a specific number of sets and reps. You may use any workout template as a guideline, but once in a while you have to break the rules and go beyond your “assigned number.” Challenge yourself and grow!

Seated Triceps Press

To really hammer the long head of your triceps, you need to get your arms over your head. Maintain control as you lower the dumbbell behind your head, go down as far as you can to get a really good stretch, and extend all the way at the top. You want the last few reps on your final set to leave you completely gassed.

Dip

Dips are a great finishing exercise. Your triceps are already fatigued, and dips give them that extra, final push. Increase the intensity as needed by increasing the rep count and limiting your rest period.

Attack as many reps as you possibly can, no matter how tired you are.

Calum’s Golden Rule

Not sure if you’re training arms hard enough? Take this test: At the end of your workout, try and touch your shoulders. If your biceps are so pumped up you can’t reach them, you’ve done your job well. If you easily get a hand on each deltoid, you need to keep pushing.

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Calum Von Moger’s Armed And Ready Workout

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Over 40 Amateur Of The Week: Jodi Shows No Signs Of Slowing Down

QHow did your fitness
journey begin?

I am the proud wife of a retired Air Force senior master sergeant. During the early years of our marriage, I stayed home with our children. My focus was on them, not on my fitness. When I returned to work, I took a high-visibility job that required long hours and frequent travel. My limited fitness went down the tubes in the face of airport food and stress. In 2009, the Air Force moved us to Phoenix, Arizona, where it jump-started an incredibly positive change in my life even if I didn’t know it at the time. A good friend of mine talked me into attending the high-intensity, functional fitness cross-training classes on base. At first, I was very skeptical and didn’t take it very seriously, but before I knew it I was in love. I loved how I felt and the transformation that took place.

After training for about six months, my friends encouraged me to enter a bodybuilding competition on base. I didn’t know a thing about nutrition or training for that kind of event, but I did it anyway. To my surprise, I came in second. This was only the beginning of my foray into bodybuilding.

As luck would have it, there was an Organization of Competitive Bodybuilders show in Phoenix the following weekend. On a whim, I entered. I got my butt kicked, although I still managed to come in seventh. Amazed and inspired by the incredible showings of the other competitors, I wanted to learn more and compete again.

My first step in the direction of serious competition was obvious: I’d buy a suit. I found a suit on eBay being sold by a competitor also in Phoenix. She and I arranged to meet at her gym so I could try the suit on before buying it. I ended up loving the suit and the owner of the gym, too! Mr. Tim Sparkes, the owner of Die Hard Gym and Fitness, agreed to take me on as a client. As they say, the rest is history.

He’s been a dear friend and coach. He still does all my nutrition, even though I moved to Alabama two and a half years ago.

Cool Fact

Jodi recently earned her CrossFit Level 1 Trainer certification and is a coach at CrossFit Montgomery.

What workout regimen delivered the best results?

A.M. Workout
  • Cardio Cross-TrainingCardio Cross-Training Cardio Cross-Training
    30 minutes calisthenics, plyometrics and intervals
A.M. Workout
  • Cardio Cross-TrainingCardio Cross-Training Cardio Cross-Training
    30 minutes calisthenics, plyometrics and intervals
A.M. Workout

What nutrition plan fueled your body?

Off Season Plan

  • Lean Protein Lean Protein
    4-6 ounces
  • Salad Vegetables Salad Vegetables
    Large helping
  • Green Vegetables Green Vegetables
    1-2 cups
  • Lean Protein Lean Protein
    4-6 ounces

Competition Prep Plan (8-12 Weeks Prior to Show)

What supplement schedule gave you the greatest gains?

“You have to be relentless in your training, your nutrition, your recovery and rest. All the factors have to be in balance. You have to give it 100 percent effort to be successful.”

How did your passion for fitness emerge?

Bodybuilding is an incredible test of willpower and motivation. It is a sport of control in which you control your results: You get exactly what you put in to it. It’s a great feeling to know you’ve done your very best, no matter what place you come in during competition. You have to be relentless in your training, your nutrition, your recovery and rest. All the factors have to be in balance, and you have to give it 100 percent effort to be successful.

What or who motivated you?

My husband of 18 years is my greatest motivation. He supports me and encourages me, even during the darkest days of dieting. Also, my trainer Tim Sparkes of Die Hard Gym and Fitness in Phoenix pushed me harder than I ever thought possible. He always believed in me.

Where did you go for inspiration?

Having a contest to train for is the best way to stay inspired. Any time I feel like skipping the gym I remind myself that I’ll be on stage, basically in my underwear, in front of hundreds of people. Am I willing to present less than my best? The answer is “no.”

“Am I willing to present less than my best? The answer is ‘no.'”

What are your future fitness plans?

I hope to continue to compete, but I’m considering a transition to fitness competition. Despite having no gymnastics or dance background, it’s something I’ve been interested in for a long time. I may be the worst fitness competitor ever, but I want to at least give it one shot.

What is the most important fitness tip?

This quote from Muhammad Ali always motivated me: “The fight is won or lost far away from witnesses – behind the lines, in the gym, and out there on the road, long before I dance under those lights.”

Who is your favorite bodybuilder/fitness athlete?

Erin Stern is my favorite bodybuilder. She is an incredible athlete and real a class act. Plus her longevity in the sport is inspiring.

How did Bodybuilding.com help you reach your goals?

I have used resources from Bodybuilding.com in every stage of competition prep – from learning better form for lifting to reading how other competitors prepare to tips on choosing the right suit and even tanning.

Jodi’s Top 5 Gym Tracks

  1. “Here Comes the Boom” by P.O.D.
  2. “Get Low” by Ying Yang Twins
  3. “Heart of a Champion” by Nelly
  4. “Danger Zone” by Kenny Loggins
  5. “Killing in the Name Of” by Rage Against the Machine
Competition History
  • 2010 Luke Air Force Base Bodybuilding and Figure Competition 2nd place
  • 2010 Organization of Competitive Bodybuilders Arizona Natural 6th place
  • 2010 Fitness America 7th place
  • 2011 Luke Air Force Base Bodybuilding and Figure Competition 3rd place
  • 2011 National Physique Committee Western Regionals 3rd place
  • 2011 Heart of Dixie 2nd place
  • 2012 Panhandle Showdown N/A
  • 2013 Clash at the Capstone 1st place


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Arnold Schwarzenegger Blueprint Trainer Day 9

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Today, many lifters associate the barbell clean with advanced Olympic lifting, CrossFit, or balls-to-the-wall barbell complexes. But for Arnold, it was a staple movement for everyone looking to get stronger, from beginners on. Indeed, he favored the clean-and-press over the far more popular barbell military press.

“Why I prefer to start beginners out with the clean-and-press exercise rather than just shoulder presses is that the extra movement—lifting the barbell off the floor, bringing it up to shoulder height, and tucking the arms underneath to support it—works so many additional muscles besides the deltoids, specifically the back, traps, and triceps,” he wrote in “The Encyclopedia of Modern Bodybuilding.”

Stick with the programmed reps and sets in today’s shoulder workout. Your biceps, on the other hand, are scheduled for shock treatment, just like your chest received yesterday. Today’s technique, one of Arnold’s favorites, is the 1-10 method. Read more about it below.

  • Follow rep ranges below unless listed otherwise.
    30 reps is a warm-up set.

    Technique 1-10 Method:
    After 1-2 warm-up sets, choose a weight that you’re only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you’re unloading the weights. I loved this technique, and it’s a total shock to the muscle.

  • Clean and Press Clean and Press Clean and Press
    5 sets of 5 reps
    45 seconds rest
  • Superset
  • Standing Dumbbell Press Standing Dumbbell Press Standing Dumbbell Press
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Front Dumbbell Raise Front Dumbbell Raise Front Dumbbell Raise
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Superset
  • Side Lateral Raise Side Lateral Raise Lateral Raise
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Upright Barbell Row Upright Barbell Row Upright Row
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Barbell Curl Barbell Curl Barbell Curl
    Perform the 1-10 method
    45 seconds rest
  • Superset
  • Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Concentration Curls Concentration Curls Concentration Curls
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Superset
  • Lying Triceps Press Lying Triceps Press Barbell Skullcrushers
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Superset
  • Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench Wrist Curls
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench Reverse Wrist Curls
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Decline Crunch Decline Crunch Decline Sit-up
    5 sets of 25 reps
    45 seconds rest

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Teen Amateur Of The Week: Dylan Is A Herculean Teen!

QHow did your fitness
journey begin?

I started lifting at age 12. My father was a high school wrestling and football coach when I was young, so sports have always been in my life. My brother introduced me to lifting and I looked up to him.

At age 14, I joined a new gym and met my trainer, friend, and mentor, Austin Kjergaard. Austin started training me and got me into bodybuilding. Before bodybuilding, I wrestled and played football. The gym became my home and addiction. I weighed 105 pounds as a high school freshman. I hated being small and decided to build mass. I put on more than 120 pounds in high school and wrestled at 103, 135, 152, 171, and 215 pounds. I even wrestled as a heavyweight.

I competed in my first bodybuilding show at age 16. I weighed in at 154.4 pounds and was instantly hooked. I placed third in the teen division. I took a couple years off before recently competing in the 2013 North Star in Minnesota.

What workout regimen delivered the best results?

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What nutrition plan fueled your body?

What supplements gave you an edge?

“I want to continue training as long as my body allows.”

How did your passion for fitness emerge?

My passion for the fitness industry emerged because of the likeminded people who I admire. Everyone is bettering themselves and perfecting their own physique within the industry. I like to surround myself with people who are better and have a positive outlook on life.

What or who
motivated you?

My trainer, mentor, and friend, Austin Kjergaard, motivated me to be a bodybuilder. He’s been there for me since I was 14 years old. He recently won a NGA pro card, which was a dream come true for him. Being around someone who accomplished a life-long dream is amazing. Without him, I don’t know where I’d be today.

Where did you go for inspiration?

I only have one chance, so why squander any opportunity? My faith is very important to me. God plays a huge role in my life. When push comes to shove, I can always rely on my faith and God to lift my spirits.

“Always wake up unsatisfied and hungry for more. Never be satisfied and never give up on your dream.”

What are your future fitness plans?

I want to continue training as long as my body allows. I want to put on quality size and move up a weight class at my next show. I would like to continue in the fitness industry in any way possible.

What is the most important fitness tip?

Always wake up unsatisfied and hungry for more. Never be satisfied and never give up on your dream. Losses will come before victories, so don’t get discouraged. There will always be room for improvement.

Who is your favorite competitor?

Austin Kjergaard, Phil Heath, Kevin Levrone, Shawn Ray, and Kai Greene are my favorite competitors.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com has many articles to learn from. Knowledge is power and Bodybuilding.com keeps me on my toes. I order supplements from the store and love the free gifts that arrive in my orders.

Dylan’s Top 5 Gym Tracks

  1. “Simple Man” by Shine Down
  2. “Undead” by Hollywood Undead
  3. “Montreal” by The Weekend
  4. “Ambition” by Wale
  5. “Dirty Diana” by The Weekend
Competition History
  • 2010 Minnesota State – 3rd Place Teen Division
  • 2013 North Star – 2nd Place Teen Division, 4th Place Middleweight


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Amateur Bodybuilder Of The Week: Paul Is A Massive Canadian Competitor!

QHow did your bodybuilding journey begin?

I started training at the university gym in Ottawa, Canada, in 2004 at 160 pounds. My friends introduced me to bodybuilding training, diet, and supplementation. I remember getting my first look at the Arnold Encyclopedia. Seeing huge guys in print brought back childhood memories of heroes and the cool role models of the 80s. Initially, I wanted to get bigger than my roommate in the spirit of healthy competition but it became much more.

I have an addictive personality and lifting became my healthy addiction. I stopped smoking first and then stopped drinking and started eating well later. In my first six years of training, I bulked up with lots of muscle, but had high body fat. I was 280 pounds before I realized that I looked more like the incredible bulk than the Incredible Hulk. This started my itch to lift competitively.

I was at a stage in life when I needed a new goal. I just graduated from college and settled into my career. Initially, I trained for powerlifting meets. My first was a raw bench meet in Waterloo, Ontario, where I placed second overall. I was interested in bodybuilding but never intended to compete until I watched my friend compete in 2011. After his show, I decided to become a bodybuilder.

I didn’t know how much mental, physical, and psychological change was required to become a successful bodybuilder. I adopted new eating habits, training philosophies, and made lifestyle changes. In 2012, I stepped on stage in London, Ottawa, Ontario, at 218 pounds. My first season was a learning experience that helped me realize what needed to be done to make it to the next level of competition. In 2013, I stepped on stage as a conditioned heavyweight in Couberg, Ontario, where I clenched the provincial qualifying spot after a third place finish.

Cool Fact

Paul holds a bachelor’s degree in psychology and has several vocational rehabilitation designations!

What workout regimen delivered the best results?

I like to hit a muscle group with at least six exercises with a minimum of 4 sets at 8-10 reps and a maximum of 10 sets at 10 reps per exercise. I can do phenomenal things with my chest and lift high volume with high weight. My back can also handle this kind of training. I hit arms and legs with high frequency and moderate weight at 12-20 reps. Here is my pre-contest training routine.

21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM

What nutrition plan fueled your body?

What Supplements Gave You The Greatest Gains?

How did your passion for bodybuilding emerge?

Bodybuilding is a lifestyle, passion, art, sport, and a form of entertainment. This is what makes bodybuilding attractive. When people ask how my show prep is going, I say that I love every second of it. I take pride for declining everyday pleasures and delaying short-term gratification. The best part of bodybuilding is that the gratification isn’t winning the class or the show, it’s getting there and being the best you can be on stage.

What motivated you to be a bodybuilder?

New goals motivate me to be a bodybuilder. Dreaming and taking action to make that dream come true is one of the best feelings. The results are enough to keep me motivated.

“Taking action to make your dream come true is one of the best feelings.”

Where did you go for inspiration?

I love the friends I met at the gym. They’re the most loyal and honest people I know. We have a sense of community that can’t be broken. They inspire me every day.

“I plan to take a year off and perfect my physique so I can blow everyone away when I hit the stage in June 2015.”

What are your future bodybuilding plans?

I qualified for the Ontario Provincial contest by placing third in the combined heavy and super heavyweight class in Cobourg, Ontario. I came in at 224 pounds with 5 percent body fat and looked great in terms of overall symmetry, strength, and leanness.

I plan to take a year off and perfect my physique so I can blow everyone away when I hit the stage in June 2015. There, I hope to qualify for the Canadian National Contest.

What is the most important bodybuilding tip?

Fun isn’t the result, it’s the process.

Who is your favorite bodybuilder?

I don’t have a favorite bodybuilder. I respect what many bodybuilders contributed to the sport. Arnold introduced bodybuilding to the mainstream and had an iconic personality. I respect Frank Zane for brining classic physiques to bodybuilding. Dorian Yates broke the mold and paved the way for the new generation of bodybuilders. I also like Kai Greene because of his humble and perseverant personality.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com content provides posing tips, diet plans, training routines, and supplement reviews. BodySpace helped me network with the international community and diversified my understanding of bodybuilding. Resources on Bodybuilding.com are limitless.

Paul’s Top 5 Gym Tracks

  1. “Microwave Mayonnaise” by MF Doom
  2. “Winter Isn’t Coming” by RJD2
  3. “Crows” by Asop Rock
  4. “Right This Second” by Dead Mau5
  5. “Otis” by Jay-Z
Contest History
  • 2013 OPA Winston Invitational – Heavyweight
  • 2012 OPA GNC Ottawa Classic – Light heavyweight
  • 2012 OPA London Invitational – Heavyweight
  • 2011 CPF No Frills Bench Press – 2nd Place, 365-Pound Raw Bench


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Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also…

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Amateur Bodybuilder Of The Week: Paul Is A Massive Canadian Competitor!

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Arnold Schwarzenegger Blueprint Trainer Day 5

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Arnold’s biceps and chest may be his most famous body parts, but the only movement to bear his name is a shoulder exercise: the Arnold press. He developed this exercise, he writes in his first autobiography “The Education of a Bodybuilder,” in response to a single offhand comment: “Arnold, you don’t have enough deltoids!”

Anyone else may have shrugged off such a critique, but Arnold took it to heart and changed his blueprint accordingly. “I wasn’t blind,” he writes. “I had weak points—glaring weak points—and I got to work on them.”

Today, you’ll start off your upper-body workout with 5 sets of Arnold presses before moving on to a superset of front raises and behind-the-neck presses, a classic press that you likely don’t see performed often in today’s gyms.

For both of these presses, make sure to keep your forearms completely straight, as Arnold always advised. In the case of the Arnold press, also focus on lowering the dumbbells fully at the bottom of the lift. This extra range of motion recruits more muscle fibers and gives the shoulder muscles a stretch that is hard to match.

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Arnold Schwarzenegger Blueprint Trainer Day 5

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