DAN PRZYOJSKI Mr. Toledo€¦ · How to Use the Secret to Build Bigger Biceps! I devised a system of training that I call “MuscleBuilder Rx .” Simply put, MuscleBuilder Rx is

DAN PRZYOJSKI

Mr. Toledo – Masters Mr. Michigan

©COPYRIGHT 2008 DANIEL C. PRZYOJSKI All Rights Reserved

Get a Physician’s Checkup Prior to Beginning

The Sleeve Splitting Biceps Training Program

There is no age limit on improving your body and no body that cannot

be improved by regular exercise. However, before you begin this

training course I want you to get a medical checkup. If you have a

health problem, your doctor can take proper measures to correct it, and

he may have some useful suggestions or cautionary advice to help you

modify the diet to make it more suitable and beneficial for you.

Stress Test

Tell your doctor you would like a stress test which is simply a series of

common exercises, such as riding a stationary bike, jogging on a

treadmill, or stepping up and down on a low stool performed while your

heart and vital functions are monitored.

The stress test will tell your doctor how your body functions when

subjected to physical stress. A less than perfect heart or other physical

problems will be revealed if they exist. Also, you should get a full blood

work-up to make sure you have no underlying health problems. Do not

attempt to change your training or eating habits without first getting

a thorough physical exam! If your doctor gives you the OK, grab your

gym bag and vitamins and hit the gym.

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Step Back To Go Forward!

Most of the athletes and intermediate weight lifters I work with for the first time

are in the habit of sacrificing form for weight. As an example, they may say to me

that they can barbell curl 110 pounds, so we start our workout session with the

barbell curls. Low and behold they may be thinking that their curling 100 pounds,

but swinging and throwing the weight is more like it. Their momentum is driving

the lift.

Then I drop the weight down to 75 pounds and have them use proper technique, we

make the barbell curl harder and more effective by using strict form, now they

realize why their muscles have not been growing bigger.

Strict form means that the working muscle must be kept tight throughout the full

range of motion, even in the negative (lowering) motion of the exercise.

Once the client learns and applies proper form and correct nutrition, their body

transformation starts to take place.

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Four Steps for Instant Results!

1. Strict Reps: Use slow, strict reps in both the lifting and lowering of the

weights. When you’re moving too fast through the exercise, swinging (very

little of your own muscle strength) is doing all the work. In this case you’re

really not working the intended muscle. Each rep should be performed in a

slow, controlled fashion throughout the entire range of motion.

2. Lock out: Too many weight lifters like to use partial reps and limited range

of motion lifts into their routines. The problem with using the partial rep

technique is that a lot of the muscle goes un-worked. To get the maximum

work from every rep, lock out each time, but without resting between each

rep. Locking out at each rep allows more muscles fibers to be activated.

With locking out, you also get the benefit of working the stabilizer muscles.

3. Opposing muscles: Bring your opposing muscles into play. You should

always strive to make the exercise harder by flexing or pulling with the

antagonistic muscle group during lowering or negative phase of the exercise.

Again, more muscle fibers will be stimulated for greater growth.

4. Concentrate: You must learn to put mental effort into every rep of every

set. The more concentrated your effort, the greater the muscle is worked. If

you want to reach your goals, you’ll have to physically push yourself to the

limit. Wandering thoughts and idle chatter while training are detrimental to

success. Concentrate on the task at hand!

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Warm-up Sets & Reps!

Before training a chosen body part, always perform two or three warm-up sets.

Choose a basic exercise for the body part you’re going to work. Then take a

barbell and use the lightest weight possible. Mimic the exercise you are going to

perform with slow, controlled reps. Keep constant tension on the working muscles

throughout the entire range of motion. Do not relax the muscles at the top or

bottom of the exercise. I like to perform two or three sets of 20 to 30 reps.



Pyramid Sets & Reps!

The sets and reps I prescribe for the Sleeve Splitting Biceps Training System are

similar to the MuscleBuilder Rx© Training System. The multi-muscle fiber

activation system of weight training provides optimum muscle stimulation that will

maximize three important components of muscular fitness: muscular density,

cardiovascular density, and muscular endurance.

1. Muscular density: Muscular density refers to the size and thickness of the

muscle fibers.

2. Cardiovascular density: Cardiovascular density refers to the size and

number of blood vessels in the muscle.

3. Muscular endurance: The blood vessels carry oxygen and nutrients to the

muscles and transport waste products away. Blood vessels are a very

important (yet over-looked) component in muscular growth and recovery.

Muscular endurance, which is a function of cardiovascular density, is the capacity

of your muscles to continue contractions without fatiguing. Your muscles are

limited in size by the amount of nutrients they receive. The better your

cardiovascular density, the more nutrients can be supplied to the muscles. With a

greater blood supply to the muscles, the bigger they can become.

Proper pyramiding of weight is the success formula for holding muscular density

while building huge muscles! Muscle density is achieved by stressing the muscles

with heavy weights.

To hold or maintain muscle density, “pyramid” your sets by increasing your

poundage’s while decreasing your reps on each set.

From Age 18 To Age 45 Continual Improvement

The Only Way to Build Big Biceps!

It’s been a short 30 years since my brother and I started lifting weights. I

remember how we would perform numerous sets of barbell and dumbbell curls in

hopes of building arms that would split the sleeves of our T-shirts. The guys in the

muscle magazines had huge, muscular arms that looked like a drawing from a

super hero comic book. I remember how we religiously trained biceps twice a

week with such maniac intensity and focus that we felt they had no choice but to

grow to the size of a champion bodybuilder’s arms. After a full year of training

our biceps twice a week with countless sets and reps of curls, we had managed to

transform the biceps into nice little cannon balls but only gained a whopping one-

inch in arm size. As we stood in front of the mirror with our arms hanging down at

our sides, there appeared to be no change whatsoever. The only way you could see

a change in arm development was when we struck a double biceps shot. This is

exactly what happens to most beginning bodybuilders. After so much dedicated

work and little to show for it, they give up training before reaching their goals.

This is why I want to give you one of my secret biceps training routines for

building big, muscular biceps.

How NOT To Build Big Arms

I’ve been training people for over 20 years and believe you me, most trainees

devote too much time to arm training. Beginning bodybuilders are arm-training

fanatics and devote mega amounts of time and energy into ineffective bicep

training routines. The end result after so much time and devotion to arm training is

at best minimal gains and usually just a pumped up bicep muscle that deflates after

one or two weeks of not training. This is not the result you want from your hard

work in the gym. Real muscle density does not disappear while taking a short

break from weight training. Experience has proven to me that there are the two

major mistakes made that lead to ineffective muscular growth.

1. Over training. By definition, over training is too much training. Once a

muscle has been properly trained and worked to its maximum capacity, the

rest of the effort is wasted. Your workouts should be performed in such a

way as to stimulate the muscles involved not annihilate them! Extra sets and

reps are a deficit, not a surplus.

2. Under eating. Most trainees I have coached cannot seem to put training for

size and eating for size in the same category. Even if the ineffective training

routine someone follows could somehow magically stimulate muscular

growth, the muscles lack of abundant calories from protein, carbohydrates,

and fats would not allow the growth to take place. Its simple science; a plant

or animal will not grow if not given adequate nutrition, so why should your

muscle grow after a hard workout if you starve them of abundant nutritious

calories. You have to understand and apply this very basic and fundamental

fact or failure will be the end result.

The Secret to Building Super Big Biceps!

Let me share the scientific secret to building BIG BICEPS. There are three types

of skeletal muscle tissue fibers. They are the white fast twitch fibers, the red fast

twitch fibers, and the red slow twitch fibers. Each muscle tissue fiber has a specific

role to play in the overall make-up of the muscle. The white fast twitch muscle

fibers have very few capillaries, and in the absence of this nutrient rich blood

supply, they cannot function for very long periods but are extremely strong. The

red fast twitch muscle fibers have a greater number of capillaries and can therefore

outlast the white fast twitch fibers but are not nearly as strong. And lastly, the red

slow twitch muscle fibers have a tremendous number of capillaries allowing for

long-term sustained activity however with very little strength.

How to Use the Secret to Build Bigger Biceps!

I devised a system of training that I call “MuscleBuilder Rx .” Simply put,

MuscleBuilder Rx is a training system by which the sum of all parts is greater

than any one part. Although it sounds simple, very few weight lifters know this,

and hardly anyone implements it into their training cycles. It’s why most people

never reach their total physical potential. Far too much emphasis is put on heavy

training exercises in the 6 to 8 rep range. This is a mistake that will cost you total

physical development. The absolute best

bodybuilders and weight lifters know this. The

Russians have been practicing a similar variation

of MuscleBuilder Rx Sleeve Splitting Biceps

since the 1960’s.

The Big Guns of Chad Ray

How to Use The “MuscleBuilder Rx Sleeve Splitting System”

ALL CHAMPION BODYBUILDERS FROM BOTH PAST AND PRESENT

HAVE INCORPORATED THIS TRAINING INTO THEIR PROGRAM!

EXERCISE RECOMMENDATIONS CHART

GOAL REP RANGE

SIZE (4-8)

STAMINA (10-15)

ENDURANCE (16-20)

Training The Biceps To Get Freaky Big And Strong!

Here’s a biceps training routine that should be performed every 5 to 7 days. If you

perform this biceps training routine on a Monday and are able to do it again on a

Wednesday, YOU’RE NOT TRAINING HARD ENOUGH! I’m serious about

this. Many wanna-be-bodybuilders think that they train hard; the truth is that they

mistake training time for training intensity. Breaking through the pain barrier is a

much talked about topic but seldom practiced. Unless you’re a 22-year-old

bodybuilder whose gym partners are Testosterone and Dianabol, once every 5 to 7

days will stimulate growth if you’re really breaking through the pain barrier. If

you are a drug-enhanced bodybuilder, once every 4 days is advised.

The Training Routine

Be sure to thoroughly warm the biceps with stretching and 2 or 3 light sets of

curls.

As an example I will give you the sets and weight I use when training.

START FINISH

SET #1 OLYMPIC BARBELL

CURL

12 Repetitions with 95 pounds/no rest and go

directly to the hammer curls.

DUMBBELL

HAMMER CURLS

12 Repetitions with 45 pounds

Rest 60 Seconds And Go Directly Into Set #2

SET #2 OLYMPIC

BARBELL CURL

10 Repetitions with 105 Pounds/no rest and go


DUMBBELL

HAMMER CURLS

10 Repetitions with 55 pounds.


SET #3

OLYMPIC

BARBELL CURL



DUMBBELL

HAMMER CURLS



SET #4

OLYMPIC

BARBELL CURL



DUMBBELL

HAMMER CURLS



SET #5

OLYMPIC

BARBELL CURL



DUMBBELL

HAMMER CURLS


Increase The Weight In Set #5 Each Week By 2 ½ Pounds


SET #6

Use About 50% To 60% Of Your Max Weight OLYMPIC

BARBELL CURL



DUMBBELL

HAMMER CURLS


Increase The Weight In Set #6 Each Week By 2 ½ Pounds

While every bodybuilder has his or her own personal goals and physical

requirements, using the Sleeve Splitting system of training is a good way to start

realizing your fuller potential. Of course no one program is perfect for everyone.

As you progress so should your training cycles and exercise selection. Do yourself

a favor and give this workout system an all out three- month trial run. I’m

confident that the increases in size, strength, and over-all sleeve busting biceps

you’ll experience will make a believer out of you.

Power Health Always,

Daniel C. Przyojski

Daniel C. Przyojski

Dan Przyojski

N.F.P.T. Certified Trainer, Mr. Toledo – Masters Mr. Michigan

Bodybuilding Champion

Contact Information

Dan Przyojski

Power Health Products

1223 Borg Ave.

Temperance, Mi 48182

Www.MuscleBuilderRx.Com


[email protected]



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Documents

DAN PRZYOJSKI Mr. Toledo€¦ · How to Use the Secret to Build Bigger Biceps! I devised a system of training that I call “MuscleBuilder Rx .” Simply put, MuscleBuilder Rx is