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Chuck Sipes Arm Workout

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What was Chuck Sipes's arm training routine?

chuck sipes arm workout

Chuck Sipes was born in Sterling, Illinois USA on august 22, 1932 where after playing sport at school he started bodybuilding and later went on the road performing incredible feats to demonstrate his strength. Said to be one of the greatest bodybuilders of the 1960's he trained on a regular basis until he died on February 24, 1993.

At 5'9" Chuck was one of the many fantastic bodybuilders at the time who fell into relative obscurity against the backdrop of huge names like Steve Reeves, Sergio Oliva and Arnold. But Chuck was actually well-known by all bodybuilders as he demonstrated an incredible strength and resistance to intense training that had hitherto not been seen before.

When Chuck was training for the 1968 Mr. World competition he would train each body-part 3 times a week, squatting and pressing to his maximum every other day training with very new and advanced high intensity techniques. He won the overall title as well as best arms, abs and chest at the Mr. World 1968.

With 19.5 inch arms he certainly looked like a top bodybuilder and most bodybuilders at the time had heard or seen his crazy workout routine that they could never follow lift for lift. Chuck had enormous strength which only came from gruesome workouts year after year.

Chuck was very vocal about the use of steroids in bodybuilding and said that it was the reason he decided to quit competing because he said years before drugs started coming into bodybuilding that it would eventually destroy the sport that he loved so much.

Chuck was diligent about keeping records of his training routines and the "shock" technique called the 4-21-16-4 method is a perfect example but should not be done more than once every two weeks at the most. It is a tough workout that can be easily cause overtraining if done too often.

Barbell curls 4 X 21 (7 reps at the bottom range of the curl movement, 7 reps at the top, and 7 full complete reps)

This movement is also done as a super-set with 2 sets of cheat curls for a total of 16 sets of these chest curls. Chuck would use this method by starting with 4 reps of cheat curls to pre-exhaust a single set of 21 at above also as a superset doing 4 more cheat curls at the end of the set.

His bicep workout would look something like this when he was done:

Barbell Cheat Curl X 4 Reps
Barbell Curls X 21 Reps
Barbell Cheat Curl X 4 Reps
Barbell Curls X 21 Reps
Barbell Cheat Curl X 4 Reps
Barbell Curls X 21 Reps
Barbell Cheat Curl X 4 Reps
Barbell curls 21s

Repeat three times.

For more information go to Old School Arm Training


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