Every man wishes bigger arms! There is no bodypart that says “big and powerful” as clearly and obviously as a massive pair of python arms.
I receive 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 and dirty’ method that delivers high intensity overload and results that you have seldom experienced before… here it is.
The Massive Hurdle
First I must tell you the largest hurdle most people face when keen to increase their workout intensity and 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. And three times your body is in an overtrained condition no method can help you.
The first priority of your body is to fully recover. Then, and 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 three 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 fellows who haven’t added any size to their arms in months. But they train over someone else. See the connection? The exception, of coursework, is for guys beginning out and for guys who understand training frequency and have adjusted their training days to compensate for their ever-increasing intensity of workouts. Those amazing people can do this workout today.
Years ago I conducted a study to measure the relative intensity of all the common arm exercises. (And other bodypart exercises, incidentally.) This brief article won’t permit the space to describe all that was measured and analyzed so I’ll give you the conclusions. These exercises will add the most muscle to your biceps, triceps and forearms. Guaranteed.
Seated Biceps 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 five 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 five reps, rest 30 seconds then increase the weight 10% and perform as lots of reps as you can.
Close-Grip Bench Press: Do yourself a large 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 large weight – not the range of motion – that triggers new muscle growth. Grip the bar together with your hands spaced about five 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 plenty of reps as you can.
Forearms tend to be neglected in most workouts but these two exercises are fabulous at generating an awesome intensity of overload to these highly visible and 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. 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 reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
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 or to have a training partner place the bar in your hands. 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. You can use a lot more weight on this exercise than you think you can. Go heavy. Don’t worry about getting a full range of motion. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can