Just like Dorian Yates, Rich Gaspari also had a weak point that he recently called his most "typical" body part. The 63-year-old also didn't shy away from mentioning what he did to grow them to past 20 inches.

Well, the body part that Gaspari labeled as his most typical is his arms. During his time, Gaspari was known for the incredible vascularity and symmetry of his lower body. However, the first-ever Arnold Classic winner always had difficulties in making his arms grow in sync with the rest of his body parts. Gaspari admitted his struggle with his arms through an Instagram post on June 13.

However, he replaced the words "difficult to grow" with "typical," along with revealing his method to do the job. The caption to his post read, "One of my most typical body parts was my arms. I had to really focus on the tricep, the bicep, and the brachialis. Here you can see I'm slowly contracting my biceps, and you can see the brachialis Muscle. I was able to get my arms to almost 21 [inches] at their biggest."

The video accompanying the post displayed Gaspari performing cable bicep curls, but at a slow pace to put more stress on his muscles by having to hold the weight longer.

The combination of his video and caption clarified that he also focused on the brachialis muscle, besides the biceps and triceps, to make his arm grow to 21 inches in his prime.

However, regardless of the commendable size of arms that Gaspari built, it can be safely said that they were one of his biggest headaches during his time as an active competitor. So much so that he had to prepare a planned routine just for his arms.

Rich Gaspari's Dragon Slayer workout for arms

Well, the aforementioned Instagram post is far from being the only time that Gaspari has talked about his difficulties in making his arms grow. On January 12, 2023, the 63-year-old shared another Instagram post highlighting the same issue: his struggle with his arms.

While the snap displayed Gaspari training his arm, its caption read, "When I competed, arms were one of my most difficult body parts to grow. I actually trained them 2 twice a week, using one day focused on heavy movements with reps of 8-10, and day 2 was more isolation exercises with more squeezing and reps of 12-20. The two types of training methods grew my arms to 20 inches."

But while Gaspari gave an outline of his arm workout, he developed a far more detailed training routine to build his arms, known as the Dragon Slayer arm workout.

Here's a look at the specifications of the Dragon Slayer arm workout:

• Rope pressdown: 3 sets of 10-12 reps
• Overhead cable extension: 3 sets of 10-12 reps
• Lying EZ-bar triceps extension: 3 sets of 10-12 reps
• Weighted bench dip: 3 sets of 10-12 reps
• Incline dumbbell biceps curl: 3 sets of 10-12 reps
• Dumbbell preacher curl: 3 sets of 10-12 reps
• Preacher barbell reverse curl: 3 sets of 10-12 reps
• Concentration curl: 3 sets of 10-12 reps

Today, the workout is followed by several others besides Gaspari, which speaks volumes about his effectiveness.

After learning all this, are you also thinking of trying out the Dragon Slayer arm workout?

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Written by

Souvik Roy

Edited by

Ashvinkumar Patil