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I get a lot of e-mail every week from people wanting to make the most of their arm training. I’ve created personalized arm routines for many, but if you want a ” rapid and sure-fire” routine that delivers positive muscle overload and rapid results that you’ve never experienced before… here it is.
Don’t Do This If You Want Big Arms!
First I’m going to reveal the biggest mistake most trainees face when trying to build up their workout power and muscle arm growth in the gym. This first step results from the this fact – yes, I said fact – that over 90% of the hard working guys and gals in the gym are overtraining. It’s a scientific fact that once the body is in an over-trained condition, no training routine or special diet can make these muscles grow because they are in a catabolic down-fall!
If you want bigger arms then the number one main concern of your body is to fully recover. Then, and only then, will your metabolic system go to work in creating bigger and stronger new muscle. So step one of my ” Bigger Arms Workout” is to take ten to 14 days off all strength training. I can hear you now saying to me “But I need to work out three to five times a week.” No, no, no you don’t. That is a LIE!
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It’s more likely that you’ve turned your love of weight training into a marathon training schedule. Hey, if I liked cutting my grass (I don’t), it wouldn’t help me to cut it three or five times a week. Muscle growth takes time. That’s a fact you need to face if you want to train with a result producing weight training program.
So if you lack the mental discipline to break from worthless traditional training methods, you might as well stop reading this article. This routine won’t work for anyone who is in an over-trained state. Did you ever notice that these are the gym rats who haven’t added any size to their arms in months. But they train more than anyone else. Are you starting to see the connection?
So are you ready for the workout?
Your Sleeve Splitting Workout
For years I studied the comparative intensity of all the common arm training exercises. This article won’t allow the space to explain all the facts that I discovered relative to the best arm exercises, rep ranges and frequency of training, so I’m going to give you one of the final conclusive experiments. These few exercises will add the most muscle mass to your biceps, triceps and forearms. Guaranteed!
Your First Biceps Exercise
Seated Barbell Bicep Curl: Sit on a bench and rest a barbell in your lap. Take a shoulder-width underhand grip on the bar and curl it upward toward your chin. Use a weight that is so heavy, you can only perform eight reps.
This exercise allows you to use more weight than you normally would because the seated position limits the range of motion. Try to curl 150% of your normal bicep curl weight. Perform one set of eight reps, rest 30 seconds, then increase the weight 10% and perform as many reps as you can.
Your Second Exercise -Standing Dumbbell Hammer Curl:
Position two dumbbells to the sides, palms facing in, arms straight.
Execution With elbows to the sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm. The biceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating fashion. When elbows are fully flexed, they can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.
Triceps
Close-Grip Bench Press: This exercise is best performed in a power rack. You should also limit the range of motion to the top third of your range of motion. By limiting the range of motion, you will be able to push a much heavier weight and it’s that heavy weight – not the range of motion – that stimulates new muscle growth and strength.
Grip the bar with your hands spaced about eight to twelve inches apart and contract your triceps to lift the bar off the support and to full extension. Use a heavy weight that will only allow you to perform eight reps. With this restricted range of motion you should be able to use at least 50% more weight than you would be able to use with a full range of motion. Perform one set of eight to ten reps, rest 30 seconds, then increase the weight 10% and perform as many reps as you can.
Forearms
Lots of people tend to neglect the forearms in their workouts. The forearms are visible to all and should look impressive. These two exercises are remarkable at generating impressive muscles.
Seated Dumbbell Wrist Curls: These are performed from the same position as the bicep barbell exercise described above. With an underhand grip on a barbell, rest your wrists on your knees so that your hands extend beyond your knees. Allow the weight of the bar to force your wrist toward the floor. Use your forearm muscles to power the weight back up. Perform one set of eight to ten reps, rest 30 seconds, then increase the weight 10% and perform as many reps as you can.
Standing Barbell Wrist Curls Behind The Back:
These are performed by holding a barbell behind your back with your palms facing backward. It helps to have the bar on a rack to start. The heavy bar will naturally hang down and your wrists will be in a relaxed position.
Use your forearm muscles to power the weight up by bending your wrists. Do not swing the weight up and down as this is a cheating motion and will make the exercise lose it’s effectiveness. You can use a lot more weight on this exercise than you think you can. So go heavy – don’t worry about getting a full range of motion. Perform two sets of eight reps resting 60 seconds in between each set. After the second set rest 30 seconds, then increase the weight 10% and perform as many reps as you can.
Each time you perform the five exercises in this arm workout, try to increase your weights by 5% to 15%. Using the same amount of weight at each workout gets you nowhere. It’s all about making progress. Progressive resistance stimulates new muscle growth.
Now You’ll Need Some Bigger Sleeved Shirts
Perform the above workout every fourth day for six to ten weeks. Avoid any other arm training during this time. You should also train your other muscle groups with heavy basic exercises during this time. But I have to warn you, if you start this bigger arms program in an over-trained condition, you won’t see results.
Follow my program as described and this routine will add new muscle strength and size to even the most muscular developed arms.
Train Hard, Eat Hearty and Sleep Sound,
