Super Hero Arms Accelerator

Super Hero
Arms Accelerator
The ULTIMATE Arm Shaping System
for Men & Women
Shaun Hadsall
Arms are such a small muscle group that they won’t impact metabolic rate,
calorie burning, or fat loss nearly as effectively as compound movements that
use larger muscle groups.
And since arms are my favorite body part to train, the first thing I did was sit
down and customized a routine specific to reshaping and defining arms.
Arm training is my specialty.
So, inside this Super Hero Arm Accelerator Guide, I’m going to give you my #1
arm training routine.
This has kind of been a secret routine that I’ve only used and shared with
private clients, my wife (for the ladies reading this) and a few of my close
buddies.
And over the years, I’ve build a lot of credibility in the arm training department, so
I think you’ll really enjoy what your about to learn and apply.
I call it “Arm Sequencing.”
This workout split is specifically designed to create definition and add lean
muscle to your arms while creating a maximum “peak” in your bicep and defined
“horseshoe” in your triceps.
So if you’re a woman, this routine will help you add more definition, tone, and
lines to your arms. If you’re a man, this will add some fresh new lean muscle to
your arms and help you create more of a bicep “peak” and a triceps “horseshoe,”
by radically increasing definition as you decrease your body fat.
And believe it or not, when you discover the strategic sequence I introduce you to
in this bonus guide, you’ll see how arm training can also = extra fat loss.
In these pics below you’ll see an example of my bicep “peak” on the left and the
famous triceps “horseshoe” on the right.
You’ll hear these terms mostly in bodybuilding circles.
But remember, no matter how hard you work you biceps or triceps, you’ll
never see this type of definition unless your body fat gets into the single
digits (under 10% for men) or below 20% for women.
I always question whether or not I should show pics of myself. I don’t want
people to think I’m boasting or showing off.
But it also seems necessary so you can have faith that I know what the heck I’m
talking about on the following pages. In other words, this isn’t some routine I just
made up.
I’ve walked the talk and used this routine in a variety of ways over the years. I’ve
refined it and applied it with stellar results on my male and female clients and
even my wife. Enjoy!!
Super Hero Arms
Accelerator Breakdown
Since arms are one of the smallest muscle groups in the body, they can recover
much quicker than larger body parts like chest, back, and legs.
This logically means that we can train them more frequently than other body
parts, which gives us a chance to develop and tone our arms much more
strategically than larger body parts.
This is what I’ve coined Arm Sequencing.
By training your arms through a variety of different rep ranges with staggered rest
periods and different loads we can hit your arm muscles with a totally
different stimuli three times a week without worrying about injury or
overtraining.
This gives your arms a tremendous edge for some serious Super Hero results.
Here’s the routine you’ll be following.
Workout #1
Workout #2
Workout #3
Hypertrophy
Pump
Lactic Acid
Straight
Sets
Triple Drop Sets
Supersets
# of Sets
Four
Six
Four
# of Reps
5–8
8 – 12
15 – 20
Rest
Periods
2 min
90 sec
0 - 60 sec
Workout
Type
You’ll perform the 3 workouts above at one of two times:
1. BEFORE cardio or interval workouts on off days
2. At the end of a LEAN or SHAPE workout
Now let’s glue it all together…
INTENSITY
The Difference Maker
One of the keys to making this strategic plan work is to make sure you monitor
your intensity levels properly. Don’t ignore this small section because it truly can
be the difference maker.
I’ve always been a real stickler about this one because so many people miss the
boat when it comes to monitoring and applying proper intensity levels (and rest
periods).
This is one of my biggest pet peeves…
So is this:
But that’s beside the point. :-)
Anyway, I’ve witnessed it for years. Most people go to the gym and meander
around acting like it’s social hour doing 3 sets of 10 to 15 reps of this and that
without monitoring rest and intensity… Or worse yet, a personal trainer doing the
same exact thing with a client!
I see this type of stuff ALL the time.
What a waste of freakin’ time (and money). This really gets on my last nerve.
That’s why I wanted to make sure and go over this with you. I wanna help all
those people who may be leaving over half their results on the table because
they don’t pay attention to rest and intensity.
Most people have what it takes, but never push hard enough to produce a
result when they resistance train.
Don’t be one of them.
When you learn how to apply REAL intensity to your resistance training, you’ll
activate your fat burning hormones and stimulate more muscle fibers.
THIS is what will make you look different (or should I say “better”). THIS is what
will make your muscles firm, toned, and strong. THIS is what will help you turn
heads.
But first, you have to learn how to monitor your intensity levels and rest periods
on EVERY set. I know this sounds a little anal, but it becomes second nature
after a little practice.
Here’s an intensity scale you’ll see on your workout charts below. Follow this
closely and make sure to select weights that match up with your intensity levels
and rep ranges.
Intensity Scale: 1- 5
1 = Warm up (doesn’t really burn or get heart rate up)
2 = Moderately Difficult (starts to burn a little)
3 = Hard (moderate burn – should start to breath
heavy)
4 = Very Hard (burns like crazy – feels like cardio)
5 = Maximum Difficulty (makes you want to cry –
should break a major sweat and elevate heart rate
in a BIG way)
I recommend you print this off or commit it to memory. When performing your
resistance-training workouts, you should be progressively moving towards a 4 or
5 intensity level on every body part – especially towards the end of your
workouts.
This is how you’ll hit the sweet spot during your workouts and get the most bang
for your buck. If you learn how to find 4’s and 5’s during every arm training
session, week-by-week, you’ll see incredible results.
Don’t forget…
WHEN intensity is high enough, you can
double the effect of exercise
Next Up…
Rest Periods
Now, I want to briefly discuss rest periods, because they basically go hand-inhand with intensity levels.
If intensity is chocolate, then rest periods are peanut butter.
In other words, they’re both pretty good by themselves. But they’re awesome
when they’re together. :-)
A lot of people really mess this up. Let’s say you’re supposed to be resting 60
seconds between sets, but you see Sally and you say “hi” to her because you
want to be friendly.
Now your rest period just went from 1 minute to 4 or 5 minutes. This means
you’ve just lost ALL momentum in your workout.
Remember, if you’re supposed to rest 1 minute, and you don’t pay attention and
accidentally rest 2 minutes, you’re toast.
Why? You just rested twice as long as you’re supposed to, which equals HALF
the results.
Here’s how you can fix it. First, ignore Sally in a nice way and let her know you’re
on a tight schedule and you’ll catch up later.
You see the following rest periods using my Arm Sequencing workouts.
Each one of these workouts hits a wide variety of rest periods that are
strategically designed to align with you rep ranges.
Using proper & EFFECTIVE RepRanges…
This is another essential component for continuous progress that people neglect
to monitor consistently. In fact, every time I work with newbies I realize how many
people have been misinformed about proper rep ranges.
There are several myths that come along with this.
1.
2.
3.
4.
5.
6.
7.
8.
9.
Lower reps make you bulky
Lower reps are only for bodybuilders and power lifters
Lower reps will make your butt and legs bigger
Lower reps cause injury or can damage joints
Lower reps will make you less flexible
Higher reps get you more tone
Higher reps will burn more fat
Higher reps burn more calories
Higher reps prevent you from getting big muscles
Lies, lies, lies. IT’S ALL LIES. Lol…
Seriously, even if you’re a female, you NEED to be working your muscles in
ALL rep ranges to keep your body from adapting and make sure you’re
stimulating both fast and slow twitch muscles fibers.
So first, let’s quickly look at both types of muscle fibers so you can understand
why training across a wide variety of rep ranges is so important. Then I’ll give you
an example rep range chart.
First up; fast twitch.

The masses ignore fast twitch fibers because in order to be stimulated
they need lower reps with heavier weights. Usually in the 4 to 8 range. A
lot of studies indicate 8 reps being the “sweet spot”.

Fast twitch fibers help us develop more strength and size and can handle
higher tensions. This is a clear indication that if we want to look “more fit”
we have to be training in this rep range.
Additionally, if you want more muscle tone in any given area - or you want
to look firmer, stronger, or even more muscular (for some of you men out
there) you should be using some heavier sets with lower reps.

They fatigue much faster than slow twitch, but they have more creatine
phosphate, which helps with short hard burst of energy (i.e. Lower reps
with heavier weights and other things like sprinting or bursting).

They have fewer mitochondria (power house of the fat cell) than fast
twitch.

They can contract at 2-3 times the rate of slow twitch.

They use both oxidative and anaerobic metabolism, which indicates we
need to USE these muscles if we want to burn more fat.
Next up, slow twitch muscle fibers.

Slow twitch muscle fibers are stimulated by a higher number of reps
because they naturally have more endurance and produce more ATP,
which is our primary energy system. (BTW…fast twitch fibers split ATP at
a much slower rate)

They utilize glycogen (stored energy) a lot more efficiently than fast twitch
fibers. This explains why they have a lot more endurance as well.
In other words, slow twitch fibers fatigue at a much slower rate because
they contain more energy both through ATP production and the amount of
glycogen they can hold and therefore use.

They also contain a much higher number of mitochondria (again the power
house of the fat cell)
This is why people think that higher reps = toning. But there’s a lot more to it than
just “upping” your reps or training with “lighter” weights.
Ok, I know that was a lot to chew off.
I tried to keep it simple so I hope I didn’t lose you. If I did, hang in there. I’m going
to simplify it for you.
Just think of fast twitch fibers kind of like bursting-intervals for weights or
resistance training and slow twitch fibers are kind of like threshold (longer in
duration, but lower in intensity for those of you who don’t know) intervals or
steady state cardio.
Just like my interval sequencing allows you to work all of your metabolic systems
to fight exercise adaptation with Metabolic Bursting, training your arms (or any
body part) in a wide variety of rep ranges will do the same exact thing for your
resistance training sessions.
Here’s the rep ranges you’ll be using with your Super Hero Arm Sequencing:
Workout Type
Rep Ranges
Workout #1
Workouts #2
Workout #3
Hypertrophy
Pump
Lactic Acid
Straight Sets
Triple Drop
Sets
Supersets
5-8
8 - 12
12 - 20
Okey dokey – did you get all that? Good.
If not, it’s ok – just make sure you follow your workout charts below and the
results will be automatic.
Straight Sets (Hypertrophy)
The Logic and Science: You’ll obviously have an extra influx of calories on your
cheat day along with certain elevated hormones, which it why I positioned the
hypertrophy workout on this day.
Hypertrophy by definition simply means an increase in cell size. So this is
considered the “heavy” day of the arm cycle. You’ll be lifting heavier weight with
longer rest periods (up to 2 minutes) between sets to recover and preserve
energy for maximum strength and effort for each set.
Now before you freak out, this isn’t going to “bulk you up”. But it will help you
stimulate more lean calorie burning muscle.
I know some of the ladies reading this (and even a lot of men) may be afraid of
“bulking” or too much muscle, but it’s the LAST thing you should be concerned
with. In fact, I’ve said for years that no matter what fitness goal you’re trying to
achieve, you should be afraid of the exact opposite:
Not having enough muscle.
One of the biggest myths about fat loss and fitness is that lifting heavy weights
will make you “bulky.”
So do yourself and favor and burn this in your brain forever: You should be
afraid of not having enough muscle rather than having too much!
More muscle = more fat loss and a healthy metabolism.
Remember, muscle burns calories while you’re at rest and gives you the leantoned look without the bulk. That’s because it raises your basal metabolism,
which causes you to burn more calories 24 hours a day. You'll even burn more
calories while you're sleeping.
So always remember:
You Need MORE Muscle NOT Less.
And if you’re afraid of lifting “heavy” and you just circuit train or meander around
doing 3 sets of 10 to 15 reps, you’re pretty much wasting your time anyway.
In fact, here’s what happens when you don’t lift heavy enough weight…
If you start out with an apple or pear shaped type of body and all you do is try to
eat healthy and do normal slow-go cardio or aerobics (or even just intervals),
you’ll just burn up muscle and end up looking like a “smaller” apple or pear
with no muscle tone AND no real lasting change in your metabolism so you can
KEEP the weight off. NOT good.
So make sure you don’t skip the “heavy” hypertrophy arm workout. As it says
below, you can do this on your Cheat Day, before any cardio or interval
workouts, or after any workout on any M, W, or Fri LEAN or SHAPE workout.
Just make sure you pick weights that will allow you to maintain proper form while
hitting the target reps.
Hypertrophy (Heavy Day)
Super Hero Arms Workout Chart
Directions for Straight Sets:
Straight sets are definitely not “sexy” by any means.
You basically perform a set, rest 90 to 120 seconds, and repeat the same set
again. Repeat 4 times for your triceps exercise. Rest 120 seconds and move to
your bicep exercise for 4 more straight sets.
Pump Training: Triple Drop Sets
The Logic and Science: Triple drop sets are very similar to Superset training
below because they both stimulate a lot of lactate or “lactic acid”, but you’ll
experience an extreme amount of blood flow in your arms from this type of
training.
That’s why we call it “pump” training, cuz you’ll get a huge pump.
You’ll also be performing this workout in a higher rep range than the straight sets
above, but a lower rep range than the supersets below. Again, this is to stimulate
a combination of both fast and slow twitch muscle fibers.
Triple drop sets also elevate the heart rate significantly. So much, in fact that this
can help burn a lot of extra calories, create a greater after-burn and stimulate GH
(growth hormone) through the production of lactate.
Triple Drop Set Example
• Perform prescribed reps (8 to 12) @ intensity 3 – no rest
(drop/lower the weight) with the same exercise, then
immediately…
• Perform prescribed reps (8 to 12) @ intensity 4 – no rest
(drop/lower the weight) with the same exercise, then
immediately…
• Perform prescribed reps (8 to 12) @ intensity 5+ – Ouch!
• Rest 90 seconds and repeat the same cycle (2 rounds) for a
total of 6 sets of biceps.
• Rest 90 seconds and move to your triceps exercise, rinse and
repeat above cycle (2 rounds).
Workout chart below.
Triple Drop Sets - Arm Workout Chart
Lactic Acid Training: Supersets
The Logic and Science: This is the quickest of the three workouts provided in
this guide. You’ll use much higher rep ranges (12 to 20) with limited rest to
stimulate more lactate, but you’ll also set off several other powerful metabolic
triggers.
First, because rep ranges are higher you’ll use more slow twitch type fibers,
which have more endurance and ATP (energy). Therefore, you’ll rapidly deplete
more glycogen and increase calorie burning from this short crusher.
Additionally, slow twitch fibers also carry much more mitochondria, which is the
powerhouse of the fat cell.
Super-setting involves doing two exercises back to back with no rest in between.
Traditional supersets typically use the same body part (Same Part Supersets).
This is the most common type. But I’m going to have you using 2 body parts (bis
and tris) back to back instead, which is called “antagonistic” supersets.
Basically, you just perform two different exercises for each body part back to
back with no rest. For example, superset triceps cable pushdowns with biceps
standing cable curls or standing dumbbell curls.
Superset Example

Perform prescribed reps (12 to 20) of a triceps exercise @
intensity 3 – no rest

Move immediately to a biceps exercise and perform prescribed
reps @ intensity 3 –

Rest 45 seconds and repeat cycle 3 more times for total of 4 sets
for triceps and 4 sets for biceps.
 NOTE: Pay close attention the reps and rest period changes
as you move through the 4 supersets below
Lactic Acid (Supersets)
Super Hero Arm Workout Chart
Super Hero Arm Exercises
Standing Dumbbell or Straight Bar Curl
Tips: You can perform this exercise seated or standing with Dumbbells. Keep
elbows stable at your sides and try not to let them drift forward or backward.
Keep knuckles turned up toward the ceiling. Don’t swing the weight and keep
your back straight.
Dumbbell preacher curl on a stability ball or standing cable curl.
Tips: You can also use a side lateral raise (bring dumbbells to the side rather
than forward. Both the front raise and the side raise can be done seated or
standing.
Dumbbell preacher curl on stability ball
curl
Standing cable
Bicep Exercise On-line Examples:
http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/1
5/muscle/biceps
DB overhead extension or Lying DB or Straight bar extension (a.k.a. – skull
crushers)
Tips: Keep you elbows tucked in as close to your head and ears as possible.
Always hold the weight in your palms and not your fingers. This will isolate the
triceps better and ensure you don’t drop the weight.
Standing Overhead DB Extension
Seated Overhead DB Extension
Lying Dumbbell or Bar Extensions (skull crushers)
Triceps Dips or Triceps Cable Pushdowns
Tips: Keep elbows tight to your side, wrists as straight as possible and always
push from your palms not your fingers.
Bench Dips and Bar Dips
Beginner
Intermediate
Advanced
Triceps Cable Pushdowns
Tips: Keep elbows tight to your side, wrists as straight as possible and always
push from your palms not your fingers.
Triceps Exercise On-line Examples:
http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/1
0/muscle/triceps
Super Hero Arms
Accelerator Conclusion
Ultimately, using the techniques and unique tricks inside this guide will provide
you with the most important aspect of STAYING in the exercise and fat loss
game for the long haul – variety.
Exercise is just like nutrition. If it gets bland and boring, you’ll lose interest.
Additionally, if you get bored with exercise, it’s a clear indication that you’re not
using the approach necessary to sustain your interest or produce significant
changes in the way you look and feel.
Although these techniques aren’t the magic bullet, they’re a serious part of the
equation whether it’s your arms or any body part for that matter. And if you ignore
this aspect of your health and fitness plan, you’ll ultimately fall short and never
reach your full potential.
And trust me, once you try some of these tricks…you’ll get hooked. It does
something to your hormones and brain chemicals that are profound. I like to call
it: “Stress be gone”.
Have you ever stopped to think about all the hours you’ve spent exercising? If so,
have you considered what you’ve left on the table?
Make a commitment now to make the most of your gym time. It’s one the best
things you can do for your body and life.
I have a saying I always refer to whenever I have regrets about my past.
“Yesterday’s in the tomb, tomorrow’s in the womb. All we have is today!”
Learn from your mistakes and embrace this Super Hero Arm guide as a new way
of thinking and acting in the exercise room. Your goals and dreams are worth
ANY fight, no matter where you’re at on your personal journey!