Summary of "Bertil Fox’s MASSIVE 22-Inch Arms: His Training Routine & Larry Scott Inspiration"
The video focuses on Bertil Fox’s famously massive 22-inch arms, highlighting both their extraordinary size and the challenges he faces because of them, such as unwanted attention and difficulty concealing them. Despite his reluctance to discuss his physique, Fox is open about his admiration for 1960s bodybuilding legend Larry Scott, whose biceps inspired him to develop his own impressive arms.
Fox trains his upper arms three times a week, emphasizing heavy weights and a consistent routine. He typically works his arms after deltoids but increases training frequency and intensity before contests, sometimes training twice daily using the Weider double split method. His arm workout includes six sets of six to eight reps for each exercise, focusing on controlled, slow movements with heavy weights.
Key exercises in his routine are:
- Barbell curls with a cambered or straight bar, performed with a controlled swinging motion to fully engage the biceps.
- Two-arm Dumbbell curls on an incline bench, progressively increasing weight.
- Bent-over concentration curls with dumbbells, which Fox credits for the distinctive "split ball" effect of his biceps.
- Preacher curls (Scott curls), emphasizing a full range of motion with controlled lowering.
- One-arm cable curls with wrist rotation to stress the outer biceps head, a favorite exercise learned from Joe Weider.
Fox trains biceps and triceps in the same session, typically starting with triceps and finishing with biceps. When combining arms and shoulders, he trains shoulders first, then triceps, then biceps. He advises beginners to start with fewer exercises and sets.
The video also notes Fox’s respect for Joe Weider, who helped refine his training approach and understanding of the Weider system, which produced champions like Larry Scott. Further insights into Fox’s training and Weider’s influence are promised in future installments.
Presenters/Sources:
- Bertil Fox
- Larry Scott (inspiration)
- Joe Weider (trainer and mentor)
Category
Sport
