Have your arms not grown in seemingly forever? Day in and day out, I see the same guys doing the same arm routine.
And guess what, their arms are still pretty tiny.
It’s odd how so many gym goers keep doing the same thing over and over despite progress being nonexistent.
These guys spend too much time doing too many sets and getting little to no results.
When training your arms, sometimes less is more. Remember, the biceps and triceps are some of the smallest muscle groups in the body and don’t require a lot of work to grow.
Pounding them into oblivion several times a week will not give you the results you are after.
I would suggest doing this routine once a week, on its own day; go hard and intense, then watch your arms grow. Then switch it up with another arm workout for massive arms.
You will be focusing on just the right amount of volume and quality reps with good form.
Warm-ups are just that, warm-ups; they should not be too taxing. Start off with 2-3 warm-ups sets of 10-15 repetitions for the first biceps and triceps exercises. After that, you will move on to your working sets.
Once you have sufficiently warmed up, there is no need to do warm-ups for each following exercise.
For this program, you will be working in a higher rep range. Do 3 sets of 8 to 12 reps per exercise. When you can get 11 reps on each set, increase the weight at your next workout.
No matter what body part you are training, you should always aim for progression. Far too many lifters add unneeded extra sets, hoping that more sets equal more growth.
When in reality, all they need to do is just add more weight and continue to focus on progression.
Rest a minimum of 60 seconds between supersets.
If you need a little extra time to recover, take it. Remember though, this is supposed to be a fast-paced, intense workout.
Once you get into this routine, you will get a better idea of how much time you as an individual need to recover between sets.
Below is a brief description of the exercises to get you started. Most of you will be familiar with these exercises.
Perform this arm workout in a superset fashion (A→B) to increase intensity and blood flow to the muscles. Supersets are great for arms training since the biceps antagonize the triceps. Once you’ve completed three sets of the first superset exercises, move onto the second superset and so forth.
|Triceps Pushdowns (A1)||3||8-12|
|Decline Skullcrushers (A2)||3||8-12|
|Close Grip Bench Press (A3)||3||8-12|
|Seated Overhead DB Extension (A4)||3||8-12|
|Standing Barbell Curl (B1)||3||8-12|
|Standing DB Hammer Curl (B2)||3||8-12|
|Cable Curl (B3)||3||8-12|
|Reverse-Grip EZ Bar Curl (B4)||3||8-12|
Note: Don’t add more sets. Make the sets you do count! New trainees tend to focus on the biceps and often forget about the triceps. The triceps are a larger muscle than the bicep. Thus, by focusing on the triceps you can actually make your biceps look bigger!
If you try this workout we would love to hear from you. Please leave a comment in the section below.
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