BUILD MONSTROUS GUNS WITH THE

SECRET ARM GROWTH PROGRAM!

By: Don Ross (Pro Mr. America)

The powerful arm development of the late Don Ross

In an effort to be up-to-date with current trends in bodybuilding, muscle publications

often get carried away with bodypart routines extrapolated from the latest laboratory
findings. Back in the 60s, the only laboratories conducting muscle building research
were the gyms. The “scientists” were the champions who broke from the trends and
truisms, experimenting with new techniques using their own physiques and those of
their training partners. It’s ironic that with the MRI’s and electron microscopes
analyzing muscle biopsies, today’s physiology researchers often run the full circle and
find themselves contradicting their chic theories and coming to the exact same
conclusions that bodybuilders in the 60’s discovered by means of experience.

One of the most innovative power bodybuilders, who improved on methods of building
huge, rock-hard muscle and phenomenal strength was Chuck Sipes. Winner of the
’59 Mr. America and ’60 Mr. Universe titles, he made an amazing comeback in 1966 to
take on Larry Scott for the Mr. Ol ympia title. At that time, he brought his bodyweight
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One of the most innovative power-bodybuilders, who improved on methods of

building huge, rock-hard muscle and phenomenal strength was Chuck Sipes.
Here’s his secret arm routine…
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from a solid 190 with around 18” arms, to 220 rippling pounds with arms close to 20”.
Those were balanced arms with high peaks, huge granite forearms, and the most
powerful triceps, capable of performing 570-lb. bench presses in strict form. That
combination of size, definition, and power wasn’t duplicated by other until years later
with the help of mega-doses of anabolic drugs.

The untimely death of Chuck Sipes in the spring of ’93 was a heart-rending loss to the
bodybuilding world. Though he had written articles in the Weider magazines about his
training, he shared his best training secrets with just a few of his disciples. He told me

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the last time I spoke to him that he had planned to eventually put these “secrets” in a
book which, alas, he never got to write.

I corresponded with Sipes by mail and by phone from the mid-60’s as a young
teenage muscleblaster, to the mid 80’s. We shared our bodybuilding discoveries with
each other. One day, I came out and asked him for the exact program he used to
make those amazing gains in arm size. He mailed me the routine, which I still keep
between the pages of his booklet, “Training For Strength”. After using it, I also made
some remarkable progress in power and muscle density.

It would have been regrettable had he taken this secret to the grave. As a final tribute
to this great man, and as a gift to my readers who request information on building the
hugest, most ripped and powerful arms possible, I present Chuck Sipe’s secret arm
routine…

CHUCK SIPES
SECRET ARM GROWTH PROGRAM!

Monday and Thursday

BICEPS, FOREARMS
1] CHEAT BARBELL CURLS – 8 S ETS OF 8,4,2,1 (2 sets each)
2] PREACHER BENCH CURLS – 6 S ETS OF 4
3] DUMBBELL CONCENTRATION CURLS – 4 S ETS OF 8
4] BICEP CHINS – 4 S ETS OF 6
5] BARBELL (PALMS UP) WRIS T CURLS – 4 S ETS OF 25
6] S TANDING BARBELL REVERS E CURLS – 4 S ETS OF 8

Tuesday and Friday

TRICEPS
1] S UPINE BARBELL BENCH PRESS – 8 S ETS OF 8,4,2,1 (same as power curls)
2] DUMBBELL TRIC EP PRESS – 6 S ETS OF 6
3] TRIC EPS PUS HDOWNS – 4 S ETS OF 12
4] WEIGHTED DIPS – 4 S ETS OF 4

DAY 1 AND 4 slowly. As the exercise as many reps as

POWER CURLS. gets harder, use your necessary to complete
Begin with one or two body momentum to the set. Add weight to
light warm-up sets. Take swing the bar up. Hold the bar and do two sets
an Olympic bar and put a at the top as you did of 4 reps. Do this twice
weight on that you can before, and lower slowly more for two sets of 2
do 4 or 5 strict reps with. until 8 reps are and two sets of 1. Really
Curl it up, using a fast, completed. Rest for a control the return
explosive movement. full minute, then take the movement on the final
Hold it at the tope for a same weight and do 8 set!
half second, then lower reps again, cheating for

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PREACHER BENCH sets. You can use the wrists parallel with your
CURL. Use the angled other hand to give knees. Lower the bar
preacher bench and an yourself forced reps to toward the floor. Let the
EZ curl bar. Take the complete the set. If it bar roll down to your
wide grip on the bar. gets too heavy, use a finger tips. Clench it
Use a weight you can do lighter dumbbell for the back in your hands, and
6 reps with, but only do final set or two. curl your wrists as far
4. Add weight and do 4 forward as possible. Do
more reps. Do this the BICEPS CHINS. While 4 sets of 25 or as many
third time, then take a chins aren’t usually reps as possible.
little longer rest. Repeat classified as a biceps
this for three more sets builder, this version REVERSE GRIP CURL.
using a narrow grip. To along with this routine This exercise builds the
keep from will bring out that peak. brachialis, the muscle
hyperextending and Space your hands about between the biceps and
injuring your elbows, six inches apart on a triceps which thicken the
don’t come all the way chinning bar, palms arm when viewed from
down on these. Keep toward you. Pull your the top. It also puts a
the tension at the body up and elbows finishing pump on the
bottom. As the reps get back until your hands brachioradialis of the
harder, you can take a clear your chin. Hold for forearm.
couple breaths at the top a half second, flexing the
of the movement, giving biceps, then lower Take a shoulder width
you a “rest/pause” effect. slowly. Do four sets of 6 grip on a barbell of
reps. Have a partner moderate poundage.
CONCENTRATION assist you by holding Curl the bar to your
CURLS. Take a your feet if you can’t do a chest. Do a set of 8
dumbbell of moderate full 6 reps on the final reps. Keep adding
weight and sit on the sets. weight for each of 4 sets.
edge of the bench. With If you reach a poundage
your legs apart, brace WRIST CURLS. One of you can’t do a full 8 reps
your upper arm against the most impressive with, decrease the
the inside of your thigh. aspects of Sipe’s weight for the final sets.
Start with the arm that physique was his
needs the most work. If gigantic forearms DAYS 2 AND 5
you’re right handed, start balancing his upper Warm your elbows up
with the left side. Vice arms. You don’t see too with some light dumbbell
versa for lefties. Leaning many bodybuilders with kickbacks, then proceed
forward, curl the arm great forearm to the first exercise…
slowly all the way up, development today.
concentrate on FRENCH PRESS. Lie
contracting the muscle. Sit on the edge of a face-up on a bench.
Lower slowly. Do 8 reps, bench holding a fairly Take a narrow grip on an
then repeat with the light barbell palms-up. EX curl bar and hold it
other arm. Try to use the Place your forearms on overhead. Lower it to
same weight for all four your thighs with your your forehead, keeping

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your elbows high. TRICEPS PUSHDOWN. Stay on this routine for
Straighten your arms to a Attach a short bar on an two or three months. Try
lockout. Start with a overhead pulley. Begin to increase your
weight you can do about with a weight you can do poundages on all these
10 reps with, but stop at for 12 reps. Keeping movements whenever
8. Either add weight or your back straight and possible. When those
use the same poundage your arms against your arms get so big, you
and do a second set of 8. sides, raise the bar all have to squeeze them
This time, the final rep the way up, then push into your shirt, look up at
should be very hard. down to lockout. Keep the heavens and thank
Add weight and do a set the cable in front of you. the man who left this
of 6, then a set of 4. Add Don’t lean forward. Use routine and these results
still more weight for two the same weight for a to remember him
sets of 2 and two sets of second set of as many by…”The Great Chuck
single reps. You may as possible. Decrease Sipes!”
want a spotter to assist the poundage and do
you on the final set. two more sets of 12.
Always lower the weight
slowly. This is the best WEIGHTED TRICEPS
size-builder of all, DIPS. These should be
especially when done on the v-dipping
combined with the next bars or if your gym has
triceps blaster… dipping bars you can flip
over to bring them closer
DUMBBELL TRICEPS together, do so. This is
PRESS. Hold a different than a chest dip.
dumbbell in both your Keep your body relatively
hands. Raise it above straight, elbows back.
your head. Lower your With a dumbbell or plate
head so you don’t clonk fastened to your waist
yourself. Keeping your with a weight belt, lower
elbows high and close to all the way, then push
your head, lower the back up to lock your
weight behind your head. arms to the top. Flex
Now bring it back up, your triceps at the
locking your elbows. lockout. Do eight sets of
Again, always lower the 4 slow, deliberate reps.
weight slowly. Increase As you add poundage,
the poundage with each increase the speed of
set, doing six sets of 6 movement on the way up
reps. You may want to (explosive positives). At
go down in poundage for the conclusion of this
the final set or two if work-out, your triceps will
necessary. stand out like giant semi-
circles of iron.