BIG ARMS THE McCALLUM WAY
By Shane Robert
John McCallum was, to the generation of young lifters in what is known as the ‘golden era’, the go to for getting big and strong. His monthly column of didactic writing entertained and informed his audience about all manner of topics related to strength and health which, incidentally, was also the name of the publication he wrote for. The training he espoused was simple, direct, and effective. There was no fluff and buff nonsense. It was hard, heavy work.
Through a revolving cast of characters, with McCallum as the protagonist gym-owner whipping the ignorant support cast into shape, each column laid out the plan for the following month. It might be different or it might tell you to continue following the previous plan. Either way, it was fun to read, and the information was pure gold.
McCallum often preached somewhat minimalist programs that focused primarily on heavy barbell training for low rep sets of 5-7. When it came time to specialize, however, he was ready to put in the work.
The following is an arm routine that called for the trainee to follow 3 days per week on non-consecutive days. Something like Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. That’s 45 sets for both the biceps and triceps per week, in addition to two other days that train the rest of your body. If that won’t grow your arms, nothing will.
The exercises are listed as paired sets that can be done in alternating fashion, though that wasn’t a requirement.
DAY 1
A. Curls: 5 sets of 7 reps. Do the curls with a barbell, Use a heavy enough weight so that you have to cheat a bit on the last two reps.
B. Parallel Bar Dips: 5 sets of 8. Keep your body as upright as possible. Add weight with a dip belt for added resistance. These sets should be hard and near your limit.
DAY 2
A. Incline Dumbbell Curls: 5 x 8. Strict style. Make sure the arms straighten right out at the bottom. Raise your elbows high at the top of the exercise.
B. Seated French Press: 5 x 8. Use a narrow grip and lots of weight.
DAY 3
A. Concentration Curls: 5 x 10. Light dumbbell. Try to cramp your biceps.
B. Cable Triceps Extension: 5 x 10. Strict style. You should be able to really pump on this one.
If your arm size is lacking, this might be the answer to your woe’s. If McCallum recommended it, you can be sure that it works.
