ARMS
You‘ll need to set aside five consecutive hours to be near weights so you can train. For this reason, our routine is probably best done on a weekend or other day you‘re not working and is ideal if you have a home gym or some basic free weights in your house. You‘re going to complete 60 total sets over the course of the day, broken down into three 20-minute blocks done every hour. During each 20-minute period, you‘ll do 1–3 supersets for the biceps and triceps. Of course, this won‘t take a full 20 minutes to perform, so you‘ll rest and go about your day from whenever you finish until the next 20-minute block begins. At first, these rests will seem long. Obviously, 15 minutes or so (whatever time is left after you‘re done with your supersets) is more than enough time to recover. But by the third hour, you will be begging for longer breaks. Choose your weights appropriately, as you are better off starting lighter and adding weight as you go rather than going too heavy and then having to reduce it. Each 20-minute cycle contains a different set of exercises and a different protocol. You know the basic premise of weight training by now. Lifting weights tears down muscle fibers, which the body then repairs and makes bigger so that, going forward, they can better handle the stress that damaged them. Part of the process is inflammation—swelling in the injured muscle cells— and this accounts for some of the increased size you notice after training sessions. Scientific studies have confirmed that this swelling can last for a week or more following very intense exercise, but this program isn‘t about tricking you into thinking you‘ve added muscle when you‘ve really just pumped water into your arms. Inflammation will account for some of the gain, but so will actual hard, dry muscle. Either way, your arms will be bigger, and isn‘t that all you‘re really after anyway? The goal is to keep this cycle on repeat. Your one-day bi and tri bombardment will result in a lot of inflammation and require rest, but when you train again (on your own program), before your arms are fully repaired, you‘ll provide another stimulus that keeps the arms engorged. This should be within a week of completing this program. If you return to the gym immediately following the dissipation of soreness, the overall cell volume (muscle size) is retained as you begin another breakdown and rebuilding process. Muscle protein synthesis is enhanced immediately following exercise, so as long as you continue to work out, you can continue to build muscle. With that said, after performing this program, don‘t restart your training if you‘re still very sore, see bruising or discoloration in your muscles, or have sharp pains in the muscles and joints. While the goal is to beat your arms up enough that you cause a massive regeneration that leads to new muscle tissue, we don‘t want to damage them beyond what they can recover and grow bigger from. That would defeat the whole purpose. So wait at least four days before you do any direct arm training again, and eat above maintenance calories. You can repeat the program every three months. The 1-Inch-In-A-Day Arm Routine
Time* Exercise Sets Reps
0 Standing Barbell Curl 3 10
-Superset with-
Seated Two-hand Overhead Dumbbell Extension** 3 10
20 Seated Alternating Dumbbell Curl 2 12 -Superset with-
Two-arm Dumbbell Kickback 2 12
40 "Crazy 6's" Barbell Curl*** 1 6
-Superset with-
"Crazy 6's" Lying Triceps Extension*** 1 6
Repeat the workout every hour for five hours total. Rest 90 seconds between all supersets. * Time refers to the minutes past the hour the listed exercises are performed. For instance, “0” could be 2 p.m., “20” would then be 2:20 p.m., and “40” would be 2:40 p.m. ** Use a low-back bench or chair if you have one. Otherwise sit at the end of a flat bench. *** Take six seconds to perform the positive phase of each rep and six to do the negative (a total of 72 seconds of tension on the muscles). The Arms Split
In designing a split that focuses on arms, it‘s critical not to hit the pulling muscles (back, biceps) and the pushing muscles (chest, shoulders, triceps) on consecutive days. This sample split leaves at least 72 hours between sessions for pulling muscles and 48 hours between sessions for pushing muscles. Follow a split like this for no more than six weeks, then go back to your traditional routine.
Training Split
Day Bodyparts Trained
1 Chest
2 Back, biceps Day Bodyparts Trained
3 Shoulders, triceps
4 Legs
5 Triceps, biceps
6 Rest
7 Cycle repeats
Click through for the workouts:
Twice the Arms
Most bodybuilders follow a training split in which they work each bodypart once in every cycle to build the most symmetrical physique. But by tinkering with intermediate- and advanced-level splits that are at least five days long, you can actually train a smaller muscle group that recovers more quickly—like biceps and triceps—twice. "Arrangement of the split is critical so that you‘re not overusing a particular muscle group, which could cause overtraining on the pushing or pulling muscles if you do them on consecutive days," says David Sandler, CSCS, professor of exercise science at Florida International University (Miami). “ [If you follow this type of split], you definitely want to ensure there‘s enough recovery built in. Arm Workouts That Work
While you perform a pair of biceps and triceps workouts during your training split, they won‘t be the same. In fact, when you train your triceps after shoulders and biceps after back (see ―The Arms Split‖ below), they‘re typically already somewhat exhausted from assisting in the training of the larger muscle group, meaning your efforts to get a good pump can be somewhat elusive. Still, because the arm flexors and extensors are already warmed up, this is a smart way to finish off that muscle group. The second time you train these muscle groups each week, you don‘t precede your session with routine for a larger muscle group, meaning your arms aren‘t prefatigued. Hence, you can really give your guns your all on these days, and you‘ll find that your arm strength and stamina are much improved on the days you train arms after chest, shoulders or back.
>> Higher Volume As part of the focus on arms, the amount of work you dedicate to arm training will increase over the next six weeks. ―I feel high-volume training brings out denser-looking, separated muscle,‖ says Lou Joseph, 27, an amateur bodybuilding champion [add title here he just won last weekend] from Windsor, Ontario, Canada. ―Right now, my sets range from 9– 15 [for arms]. The number of sets you do is relative to you and your training experience. When you first up your volume, you might feel you‘re not recovering fast enough, but give [a program] a month and your body will adapt.‖ Gunter Schlierkamp, three-time top-five finisher at the Mr. Olympia, agrees that biceps respond well to high-volume training. ―I like to do 9-12 sets with a total of three exercises to build mass.‖ >> Heavy First Exercise You can go really heavy with the first exercise in your arm routine; therefore, the standing barbell curl is probably a better choice than the concentration curl. After your warm-up sets, lift using high resistance with low reps. ―Do relatively heavier sets in the lower rep ranges at the beginning of your workout when you‘re fresh,‖ Sandler advises. ―Training in this range enhances the hypertrophy effect before going to a higher rep range later in your workout.‖ Joseph agrees: ―Lower-rep sets should be executed in the beginning of the workout when energy is at its highest.‖ Sandler warns against going so heavy that you need to perform cheat reps, in which you throw momentum into the move to get it going. Though cheating may allow you to complete a few additional reps, if you go too heavy you remove stress from your target muscle. ―That‘s one reason I‘m a big believer in using pure isolation movements for the arms, such as a preacher curl for biceps or skull-crusher for triceps,‖ says Sandler. ―Other good choices for biceps movements include the one-arm cable curl and the concentration curl, in which your triceps is pressed against your inner thigh. Getting the form right is key.‖ >> Focus on Isolation After going heavy with your first exercise to focus on strength, the Peak Arm routines also include movements that better isolate your muscles and minimize cheating. ―For overall biceps development, you want to hit both the outer and inner biceps,‖ says Joseph. ―To make sure you hit the outer biceps, I recommend you use a fairly close grip with your standing EZ-bar curls and a neutral grip with your dumbbells curls. I find hammer curls to be extremely effective at hitting the outer biceps as well,‖ he continues. ―And be sure you‘re constantly flexing your biceps while twisting your wrists out. You‘ll actually see your biceps taking more shape over time. [This technique] also helps you achieve a higher mind-muscle connection, which helps you fire off the greatest number of fibers possible to that muscle.‖ Gunter favors the alternating dumbbell curl and the concentration curl for recruiting the biceps peak. ―Start with your arms in the hammer-curl position [on the alternating dumbbell curl], then curl the weight and turn your wrist up until your thumb turns all the way to the outside, which puts added emphasis on the inner biceps head. Then squeeze the muscle all the way to the top.‖ >> Rep Ranges As for rep ranges, Sandler notes that research suggests performing 10-12 reps with a rest period of 60-90 seconds between sets is enough to release testosterone and growth hormone. Joseph favors expanding that range a bit, going anywhere from 6-15 reps per set. ―It‘s good to mix it up to shock the muscle a bit,‖ he remarks. Gunter says he trains in the 6-12-rep range, which is ideal for building strength and size as well as promoting hormone release.
>> Flex at the Top As you reach the top of every rep, hold the position briefly while you squeeze your muscle; don‘t just drop the weight and go right into the next rep. ―Make a habit of constantly flexing your biceps as you‘re turning your wrists out,‖ says Joseph. ―You‘ll actually see your biceps taking more shape over time.‖ Gunter comments: ―I‘m a fan of actually holding the peak contraction for a long count. And I love to do that every other workout—it gives me the best burn ever.‖
>> Other Advanced Techniques Finally, a great arm routine consists of not only the right combination of exercises, sets and reps but also advanced training techniques that really tear down the muscle tissue—and bring on the pain. ―The use of advanced techniques hasn‘t really been tested in the limited scientific research that‘s available, but doing partial reps at the end of a working set is one way to add more work to a muscle than it‘s used to—if you can handle it,‖ says Sandler. ―I‘d personally measure it by the pump; if you‘re feeling the soreness and tightness in your arm, you‘re going in the right direction.‖ Over the course of the next six weeks, choose two advanced training techniques you can use at the end of each set of two exercises for both biceps and triceps. For example, select two of the three biceps exercises listed for a particular workout and do an advanced technique—forced reps, drop sets, partial reps, etc.—that allows you to take the set past the point of muscle failure. Again, your goal is to choose a weight that brings on muscle failure by the final rep, then go past the point of failure by utilizing one of the many advanced techniques listed under the exercise descriptions. That‘s when you‘ll really start to feel the muscle pump—and the burning pain associated with a great workout. Do the same with your triceps routines. Hey, you wanted huge arms, right?
Peak Matters
We mentioned earlier that this program was designed to build bigger arms, most notably the biceps peak. Unfortunately, we left out one caveat: The shape of your arms is mostly predetermined by your genetics. ―But that doesn‘t mean you can‘t choose particular exercises and techniques that make the most of what you‘ve got,‖ Sandler points out. To enhance your biceps peak, include plenty of EZ-bar curls, supinating curls and hammer curls in your workouts. Gunter admits that you never know your genetic potential for building a peak until you try all the muscle-building tools at your disposal. ―While the shape of your biceps is determined primarily by genetics, I believe you can make them significantly larger through training,‖ he says. ―To me, building a peak falls under increasing the mass of you biceps. Start by building bigger biceps, then you can focus selective exercises on achieving a better peak.‖ Joseph also believes that the proper mind-set, while not a matter of developing a bigger peak, makes all the difference in developing bigger arms. ―[The proper mental outlook] might not seem important, but it truly is,‖ he says. ―Set the same time every day for training. During the drive to the gym, listen to music that motivates you to push harder. Practice positive self-talk: Instead of saying, ‗My biceps are weak and will never grow,‘ tell yourself, ‗I accept the way my biceps are shaped, and I will improve upon them.‘ Visualize your biceps training before you go to the gym. Studies have shown that athletes who visualize their performance actually perform better. Whatever you believe will be your reality.‖ Well, for most things anyway. The hottie at the gym may never call, but heck, you‘ve got more important things to do anyway. Like buying some new T-shirts.
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX Superset 1
Warm up, then perform three working sets. Use the same weight for the biceps and triceps so that you dont waste time changing the weight as this will take away from the intesity of the superset. Set 1 - light weight – 12-15 reps Set 2 - medium weight – 8-10 reps Set 3 - heavy weight – 6-8 reps
E-Z Bar Bicep Preacher Curls
-Hold an E-Z Curl Bar with a medium grip. The elbows should be close to the torso. -While holding the upper arms stationary, curl the weight forward while contracting the biceps as you exhale. -Continue the movement until your biceps are fully contracted and the bar is at shoulder level, keep the biceps contracted. -Slowly begin to bring the bar back to starting position as you inhale.
Superset with Lying Down E-Z Press-Ups
-Lay down on your back on a bench. -Using a close grip, lift the E-Z bar from the rack and hold it straight over your chest with your arms locked and elbows in. -The arms should be perpendicular to the floor. -As you inhale, keep the upper arms stationary and bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. -Lift the bar back to the starting position by contracting the triceps and exhaling.
Superset 2
Warm up, then perform three working sets. Set 1 - light weight – 12-15 reps Set 2 - medium weight – 8-10 reps Set 3 - heavy weight – 6-8 reps
Arm Blaster Dumbell Curls
-The arm blaster was made famous by the Austrian Oak himself and it's not seen in every gym. However, it's great if you can get your hands on it because it eliminates the element of cheating as it confines you to perform strict curls, completely isolating the biceps. -With the arm blaster around your neck, stand up straight with a dumbbell in each hand at arm's length. -Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. -Exhale and curl the weights while contracting your biceps. -Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. -Inhale and slowly begin to lower the dumbbells back to the starting position.
Superset with Arm Blaster Cable Push Down
-Ensure the arm blaster is around your neck. Using the pulley for this exercise, attach to the cables (at its highest point). -Grasp the pulley, using the arm blaster and keeping your elbows close to your body and press down without leaning forward and extend the pulley so it's on either side. Lock out the tricpes (for that extra tension in the muscle). -Bring the pulley back up slowly, lean the triceps against the arm blaster and this will ensure your elbows do not move. To keep the intensity up, perform the dumbell curls next to the cable machine as there should be no rest between the superset. Superset 3
Warm up, then perform three working sets. Set 1 - light weight – 12-15 reps Set 2 - medium weight – 8-10 reps Set 3 - heavy weight – 6-8 reps
Weighted Dips
-Using a dipping bar and using a dipping belt attach a weight you are comfortable with, and ensure your hands are parallel to each other. -Push yourself upwards and lock out the arms, then lower yourself down and go past the 90 degree and angle then repeat the movement. *This is a great exercise to develop the thickness of the triceps.
Superset with Weighted Under-Arm Pull-ups
-Using the dipping belt attach a weight you can handle to the belt. With an underhand grip grasp the handles of the pull up bar (hands shoulder width apart), and without swinging use your bicep muscles to elevate your body upwards. -Your chin should be level with your hands at the top of the movement. -Allow yourself to come back down slowly ensuring the arms are fully extended on the way d Superset 4
Warm up, then perform three working sets. Set 1 - light weight – 12-15 reps Set 2 - medium weight – 8-10 reps Set 3 - heavy weight – 6-8 reps
Cable Pulley Triceps Kickbacks
-Attach a single arm pulley/ handle to a cable and bring it down to its lowest point. -Grip the pulley/ handle, knees bent, the arms starts off in a 90 degree angle, shoulder height. -Slowly pull the pulley/ handle back so you get the full extension as the tricep is locked out. -Keep elbows stationary and allow the pulley/ handle to come back down. -This exercise is great for developing the upper area of the triceps.
Superset with Cable Pulley Single Hammer Curls
-Attach a single arm rope/ pulley to a cable and bring it down to its lowest point. -Grasp the rope with a neutral grip and stand straight up. -Put your elbows in by your side and keep them there stationary during the entire movement. -Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. The finishing position for the hand griping the the rope should should be just below your deltoid. -Bring the rope back down slowly down. -As mentioned earlier, the triceps are the biggest portion of your arm so here is the finishing superset that should ensure you have DOMS in your arms for the next few days. Superset 5
Warm up, then perform three working sets. Set 1 - light weight – 12-15 reps Set 2 - medium weight – 8-10 reps Set 3 - heavy weight – 6-8 reps
Close-Grip Bench Press
-Lie back on a flat bench, using a close grip. -Lift the bar from the rack and hold it straight over you with your arms locked. Keeping your elbows close to your torso to ensure you are working the triceps rather than the chest, and then come down slowly until you feel the bar on your middle chest. -Bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. -Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
Superset with Bodyweight Bench Dips
-Place a bench behind your back and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. -Ensure the legs are extended forward, bent at the waist. -Keeping your elbows as close together as possible slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. -Use your triceps to push yourself back up again.