[Versus]

I'm not sure if you just mean your biceps, or some combination of muscles in your arms, but I always found this helpful because I see it enough that I just assume now. You mentioned your beach muscles enough for me to blow a whistle. XD

Teh Bicepts

Question - Why isn't there any direct arm work? I wunt my gunz!

There is direct arm work included in this program, but it is designed so that the inexperienced newb doesn't overdo his arm work.

Here is what typically happens with a novice weight trainee.

1) They suck at the "big exercises" because compounds like squats, deads, benches, presses and pulls are difficult when you first start out. You can't get the technique right, you are wobbly and uneven, etc. As a result, you are unable to truly tax your torso or leg muscle groups.

2) They have TONS of leftover energy because the weight they used on the compounds doesn't really stress their muscles excessively, so when it comes time to train arms, they get overzealous and obliterate the arms with all their leftover zeal

3) Arm work is VERY easy to perform, both from a physical standpoint and from a mental standpoint. Curls are easy, squats are hard. The untrained, unconditioned novice is also undisciplined, and a result, will put less effort into the big exercises and more into the arm exercises, because they are easy

4) Arms are, even for newbs, EXTREMELY easy to hit hard and "get that burn/pump". As a result, newbs end up w/ crippling DOMS (Delayed Onset Muscle Soreness) in their arms, and on the 2nd day following, they are unable to train their presses or pulls because their arms are complete jello.

5) Couple the above with the ridiculously intense "arm fascination" that the typical 14-year old has, and you have a recipe for disaster.

By placing the direct arm work approximately 3-4 weeks into the program, you are able to develop a base conditioning level so that once you DO add the arm work, your arms are already well conditioned, and the arm work becomes icing on the cake and doesn't interfere with your main workout exercises. This means significantly greater growth in their entire body, including their arms. In the end, very experienced people have developed this to maximize your growth all over, including your arms. Your arms will grow better if you don't overdo it at first.

Question - I want to cut up for the beach and get a 6-pack. Can I get a 6-pack from this program?

The "6-pack" is a result of 3 things

1) Muscular development of the abs
2) Low bodyfat
3) Enough muscle all over the body so that the skin is stretched thin enough across the abs to demonstrate them

Some people who are barbell novices may have abs, but usually they are involved in some type of strength/endurance sport, such as soccer, hockey, track, and especially martial arts and wrestling, etc. These individuals may be naturally muscular and lean, and probably have developed a good bit of muscle via their sport. As a result, they may not have significant muscle mass as compared to a bodybuilder, but they are still well developed compared to the untrained individual.

This program builds muscle mass. Diet and cardio are used to burn bodyfat. If your bodyfat is low, then you may very well find that the muscular development you get from this program is enough to help your abs show, especially if you eat a very clean, well-balanced (for muscle building) diet.

If you don't have abs now, and you are a chubby, NO weight training program will get you a 6-pack without dietary adjustments and cardio. As a newb to weight training, your best bet is simply to clean up your diet, maintain a strict food log, and monitor your calorie intake and morning post-take-a-dump bodyweight. Don't try to lose weight (unless you're pretty fat), try to maintain. This will allow your body to burn bodyfat for fuel while building muscle. This is ESPECIALLY effective for chubby teenagers and out-of-shape older guys who used to be athletic/lean and can use muscle memory to help them get back in shape.

Take 6 weeks and focus on eating a maintenance diet and developing your strength. Monitor your progress and THEN start tweeking.