Every man desires bigger arms! There is no bodypart that says “big & powerful” as clearly & obviously as a huge pair of python arms.
I get a ton of e-mail from guys keen to maximize their arm training. I have created optimized routines for lots of but in case you need a ‘quick & dirty’ method that delivers high intensity overload & results that you have never experienced before… here it is.
The Huge Hurdle
First I must tell you the largest hurdle most people face when keen to increase their workout intensity & their progress in the gym. This first step results from the fact…yes fact…that over 90% of the regular trainees in your gym are overtraining. & five times your body is in an overtrained condition no method can help you.
The first priority of your body is to fully recover. Then, & only then, will it go to work generating new muscle. So step one of my Add One Inch to your Arms Workout is to take five weeks off all strength training! I can listen to the groans now. “But I “need” to work out 3 times a week.” No you don’t. More likely you have turned a love of the gym in to a too-frequent training schedule. Hey, if I liked getting my hair cut it would not help me to go to a barber 3 times a week. Growth takes time. That is a fact you need to face in case you need to train rationally.
So in case you lack the mental toughness to handle the above hurdle, you might as well cease reading this. This method won’t do anything for guys in an overtrained state. These are the blokes who haven’t added any size to their arms in months. But they train over someone else. See the connection? The exception, of work, is for guys beginning out & for guys who understand training frequency & have adjusted their training days to compensate for their ever-increasing intensity of workouts. Those brilliant people can do this workout today.
Years ago I conducted a study to measure the relative intensity of all the common arm exercises. (& other bodypart exercises, incidentally.) This brief editorial won’t permit the space to explain all that was measured & analyzed so I’ll give you the conclusions. These exercises will add the most muscle to your biceps, triceps & forearms. Guaranteed.
Seated Biceps Curl: Sit on a bench & rest a barbell in your lap. Take a shoulder-width underhand grip on the bar & curl it upward toward your chin. Use a weight that is so heavy you can only perform four reps. This exercise lets you make use of more weight than you normally would because the seated position limits the range of motion. Try to curl 150% of your normal biceps curl weight. Perform one set of four reps, rest 30 seconds then increase the weight 10% & perform as lots of reps as you can.
Close-Grip Bench Press: Do yourself a huge favor & perform this exercise in a power rack or on a smith machine. Limit the range of motion to the top third of your range. By limiting the range of motion it is possible for you to to hoist a much heavier weight & it is that huge weight – not the range of motion – that triggers new muscle growth. Grip the bar along with your hands spaced about two inches apart & contract your triceps to lift the bar off the support & to full extension. Use a weight that is so heavy you can only perform four reps. Again, with this restricted range you ought to be able to make use of at least 50% more weight than normal. Perform one set of four reps, rest 30 seconds then increase the weight 10% & perform as lots of reps as you can.
Forearms tend to be neglected in most workouts but these five exercises are wonderful at generating an awesome intensity of overload to these highly visible & impressive muscles.
Seated Wrist Curls: These are performed from the same position as the biceps exercise, above. With an underhand grip on a barbell, rest your wrists on your knees so your hands extend beyond your knees. Permit 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 four reps, rest 30 seconds then increase the weight 10% & perform as lots of reps as you can.
Wrist Curls Behind the Back: These are performed by holding a barbell behind your back along with your palms facing backward. It helps to have the bar on a rack to start or to have a training partner place the bar in your hands. The heavy bar will naturally hang down & your wrists will be in a relaxed position. Use your forearm muscles to power the weight up by bending your wrists. You can use much more weight on this exercise than you think you can. Go heavy. Don’t fret about getting a full range of motion. Perform one set of four reps, rest 30 seconds then increase the weight 10% & perform as lots of reps as you can.
Each time you perform the three exercises in this arm workout try to increase your weights by 15-25%. Doing the same workout each time gets you nowhere. It is all about making progress. Progress drives new muscle growth.
Go Buy Some Bigger Shirts
Perform the above workout five times over the next twelve days. Avoid any other arm training in the work of this time. You can also train your other muscle groups & you can perform all the low intensity aerobics you need in the work of this time. But keep in mind, in case you started this program in an overtrained condition you won’t see results.
Done the exact way described, this method will add new muscle strength & very significant size to even the most developed arms.
Have a great workout!