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Paul Dillett Tribute Page
Paul Dillett Picture
Paul Dillett was born on April 12, 1965 in Montreal, Quebec and although he is now a retired IFBB professional bodybuilder who now lives in Toronto, Canada he has made an enormous contribution to the sport of bodybuilding. His nickname that he has become known by is ‘Freakenstein’ because of his 24 inch arms that he used to have.
Before he started bodybuilding Paul played in the Canadian Football League and only first competed in professional bodybuilding in the heavyweight division of the 1991 North American Championships. He achieved second place and started his career as a bodybuilder.
Two years later he entered his first Mr. Olympia in 1993, where he placed 6th. This alone tells us how talented he was as a bodybuilder who has since then always placed in the top ten. The same year 1993 he also competed in his first Ironman Pro Invitational, where he took fourth place.
Paul Dillett Workout
Paul says the reason why he has 24 inch arms is because he has dedicated a whole day to training arms only because of the great feeling that he gets when getting a pump to his arms. He says that training a double split routine and going to the gym to blast your triceps for an hour is his way of getting big arms.
But Paul is strong which is why his arms are so impressive and he often does barbell curls with 225 pounds for 12 reps. “I loved barbell curls and I loved skull-crushers for triceps,” Dillet said. “I just found those, along with exercises like one-arm dumbbell curls were the bread and butter for putting size on my arms.”
This is not new information for us as we know that the basic movements are always the best way to gain size for whatever body-part you are training. Paul says that you need to stick to big, compound movements for the arms if you want them to grow.
Paul also uses isolation movements like preacher curls and rope press-downs and he says don’t expect the big guns without doing the big movements. Paul believes the only way to get big is to never do less than ten reps. He says that strict form is what training is all about and using reps that go down to 6 and 4 just results in injury and incorrect form.
He says that using a moderate weight for 4-5 sets of 10-12 reps has allowed him to stay strict during his movements and the workload allowed for the best results. Paul Dillet’s moderate weight might be more than twice what your weight will be but the premise and idea behind it are what is key.
He said in an interview “I was always a high-rep guy using moderate weight. It was nothing less than 10 reps.” Dillet suggests starting with a triceps movement and then hitting a bicep movement next when doing an arm workout. He recommends alternating back and forth until workout is complete.
The arm workout listed below should be done with 4-5 sets (after a proper warm-up) and 10-12 repetitions. He starts with triceps and says that it is the perfect warm-up for the exercises that follow. He also stresses that for biceps the king of movements is the barbell curls.
Cable Triceps Extension 10-12 reps
Barbell Curl 1—12 reps
Triceps Skull-crushers 10-12 reps
Preacher Curl 10-12 reps
Triceps Press-downs 10-12 reps: A great finisher with a lot of different options. Dillet advises using everything from a straight bar to a V-bar to a rope.
Concentration Curl 10-12 reps: Also a great bicep finisher. To get the most out of it, use the reverse side of a preacher curl. It keeps your arm locked and makes the movement even stricter.
Note: For information on volume training for natural bodybuilders checkout Muscle Express Training.
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