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Kal Szkalak Arm Workout
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What was Kal Szkalak's training for arms?
Kal Szkalak (pronounced skulack) was a professional bodybuilder in the 1970s. He was renowned for his tremendous upper body especially his huge, peaked guns. Kalman was born in Hungary but later relocated with his family to Delaware. His ripped phisique caught the eye of his boss( health club manager), he persuaded him to compete for the 1975 Mr Delaware title.
The hungarian beast won the Mr Delaware title, he then migrate to the Gold's gym in venice where he trained with Arnold Schwarzenegger and other big guys. In 1976, he won the Mr America tall class, most muscular runnerup, best back and arms awards. He rose to prominence after winning the Mr California in 1977.
He also defeated Mike Mentzer to claim the 1977 Mr Universe IFBB title. Kalman had a great body but his lower body were out of proportion to his upper body. He had 19.5 inch guns. His upper limbs were often compared to that of Arnold's. He later quit the IFBB after placing 5th in the 1978 Mr Olympia.
Kal Szkalak Arm Routine
Kal has one of the best bicep peak of all time, he knew the best exercises to recruit those biceps peak. He trained his arm twice per week. Do you want your biceps peak to look like a mountain? These are Kal arms exercises:
Concentration curl 3 sets 6-8 reps
The concentration curl accentuates the peak. It is hard to cheat, the most important thing is to do it with proper form. Rest for 30 seconds between sets. You can assist yourself with couple of forced reps.Focus on the contraction at the top.
Barbell curl 4 sets 8 reps
Barbell curl stresses both the long and short head of the biceps. You may also use an Ez curl bar. Keep the elbow to the side of the body. Avoid swinging the weight. You can also do strict barbell curl by placing your back on the wall to avoid cheating. Rest for 30 seconds between each set.
Hammer curl 4 sets 6- 8 reps
I like to finish my biceps off with hammer curl. Hammer curl thickens the brachialis. The brachialis lies under the biceps brachii. Kal believed that working the brachialis heightens the biceps by pushing it up. He often suppersetted it with reverse barbell curl.
Skull crusher 3 sets 8 reps
I prefer using the Ez curl bar but you can also use the straight bar. Straighten your arm fully at the top then lower the weight down slowly. Make sure the movement is performed only by the elbow joint. Rest for 30 seconds between each set.
Seated triceps extension 3 sets 6 reps
Pump your triceps with this move, instead of using the normal move( you palm facing up), hold the barbell with your arm facing down(pronated) then slowly raise the barbell above your head. Make sure the elbow is locked. Rest for 30 seconds between each set.
Close grip bench press sets 6- 8 reps
This is one of my favorite exercises, finish off your triceps with this move. Grab the weight with your palm facing up, instead of using the normal bench press move, just like the name, close your grip a little bit, then push the bar above your chest, make sure you tense your triceps, slowly lower the weight down. Rest for 30 seconds between each set.
For more information go to Old School Arm Training
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