For those who don’t know Larry Scott was the first Mr. Olympia back in 1965 and 1966. Larry ‘the Legend’ was known for having a great body but of special note was his massive arms, particularly his amazing biceps and forearms. Those biceps were big, round, and thick combined with powerful forearms. This was a guy who stretched the sleeves of any shirt he wore.
How did he get such great arms? Some would say genetics but Larry was always a big believer in training very hard. With his biceps he insisted that that tremendous growth and thickness was a result of the large amount of isolation training he did.
Having done his routine a few times I can attest to how sore it will make you. This program is most definitely not for the meek! Looking back on this program using today’s knowledge it is important to note that this program uses exercises that promote a lot of stretching, which for a muscle like the bicep, is paramount for maximum growth. Also this workout really helps build the long head of the muscle which gives that length and thickness.
The Larry Scott Biceps Blaster
Larry believed in heavy weight with strict form as well as using techniques like supersets and burns for maximum muscle fiber recruitment. Burns are partial reps performed a bit faster using the contraction phase of the exercise or top half. Larry would typically do 3 burns after each set.
For this routine he would superset the first two exercises taking no rest between the exercises but about 60 to 90 seconds between rounds. The six sets is probably a bit much for most people so you might want to start at 3 to 4 sets.
Dumbbell Preacher Curls – 6 sets of 6 reps followed by 3 burns – He would keep his elbows in tight and let the dumbbells go out a little to focus on maximum length and stretching. All reps were done very strictly
Straight Bar Barbell Preacher Curls (wide grip) – 6 sets of 6 reps followed by 3 burns – Again he kept the elbows in and always extended for a nice, slow, full stretch.
EZ Curl Bar Reverse Preacher Curls – 4 sets of 6 reps followed by 3 burns – For these he did an interesting motion with his wrist to make them harder. He would bend his wrist forward at the bottom of the motion and then curl his wrist back near the top. That way he activated more forearm muscles by adding a wrist curl and reverse wrist curl in each rep.
Barbell Spider Curls – This was a finishing move he did for a peak contraction. It is added in here for variety or if you want a little more punishment. He would use a lighter barbell and use the backside of a preacher bench (the straight up and down side). He would then lean over and do super-strict reps very slowly for a maximum pump and peak contraction squeeze.
There you have it, a massive biceps and forearm blaster that will help add shirt stretching size to your arms.