Casey Viator, at age 19, won the AAU Mr. America in 1970. I met Viator in 1968 and eventually we both worked together at Nautilus in Lake Helen, Florida.
Casey had some of the biggest, strongest, and best-shaped arms I've ever seen. In 1978, I trained Casey for six months prior to him entering NABBA Mr. Universe. Casey was extremely strong in any type of biceps curl or triceps extension, with or without machines. His dip strength and endurance was out of this world. Casey could do just about anything you could dream up.
Unfortunately, the 30-10-30 method — two 30-second negative reps before and after 10 normal reps — wasn't invented until much later, so I never had the chance to challenge Casey with it. But if I could have, here's the 30-10-30 arm workout that I would've put him through:
Take no rest and move quickly to the dumbbell curl.
Go to triceps extension with no rest.
Finally, with no rest, drop to the floor for the most challenging push-ups you've ever done.
I guarantee you, Casey Viator could've done each of those 10 reps in perfect form and completed the final 30-second negative. But how about you?
I can just see Viator's flexed arm pumped bigger than the photo above.
Want bigger biceps and triceps? Do the 30-10-30 workout once a week for four weeks, and you'll cure skinny arm disease.
Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…
Ask Me Anything I get a lot of great questions in my T Nation Community…
An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…
Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…