Click Here For Your FREE Big Arm Workouts Magazine
Ron Teufel Arm Workout
Build Big Arms Workouts
Download Now!
What was Ron Teufel's training routine for arms?
Ron Teufel was an old school bodybuilder who competed in the 70s and 80s. He started bodybuilding at an early age. When asked why bodybuilding, he said "I started weight training just to add lean muscle mass to my skinny body".
His stunning physique easily made him the winner of the 1957 teenage Mr America AAU(Amateur Athletic Union) and also the most muscular competition at the age of 18. Ron had trouble in adding muscle mass in 1976 but he still placed 2nd in the Mr America AAU short class in 1976.
Ron sculptured his lagging body parts and later bagged the 1977 Mr America AAU short class tittle, he also placed 2nd in Most muscular contest which catapulted him into the spot light. He also won the Mr America short class in 1978 and 1979.
He was known for his proportionate physique and his muscular arms. Ron Teufel had 18 inch arms.
Ron Teufel Arm Routine
Ron Teuful trained his arm twice a week especially during his off season. Here is the the routine he used during his off season:
Dumbbell incline curls 3 sets 12, 10, 8 reps
Perform a warm up with a weight you can lift for 15 reps. Rest for 30 seconds, find a weight you can lift for 12 reps, perform a set of 12 reps, then another set of 10 reps and finish off with another set of 8 reps. This places more stress on the long head of the biceps. Take no rest between sets.
Preacher curl 3 sets 10 reps and barbell curl 3 sets 10 reps
Ron often supersetted the preachers curl with barbell curl. Quickly do a set of preacher curl and immediately do a set of barbell curl. Focus on the contraction of the biceps.
Skull crusher 4 sets
Ron often did a dropset for this exercise. Perform a set to failure with a weight, then reduce the weight and perform another set to failure, reduce the weight again, perform another set to failure and finish off with another set to failure. This is the triceps finisher. Ensure you perform with a spotter.
Triceps pushdown
This gives the triceps a good pump. Keep the motion slow and ensure the tension is placed only on the triceps. It is also a mass builder. Perform a set of 12 reps, then another set of 10 reps and finish off with a set 8 reps.
Close grip bench press
This is an excellent mass builder for the triceps. It targets the three heads of the tricep. Grind slowly and focus on the tension placed on the triceps. Perform a set of 12 reps, then another set of 10 reps and grind the last set with forced reps. Ensure you perform with a spotter.
For more information go to Old School Arm Training
Click Here For Your FREE Big Arm Workouts Magazine
