You read that right! The routine is as follows:
Preacher Curl
Cable Curls
Curl-Grip Chins
Perform the above superset with no rest in between exercises.
Do 8 reps to failure for the first two movements. Go until
positive failure on the chins. Do this superset twice, with
2-3 minutes rest between each superset. After the second set,
wait a minute or two, and then proceed with a set of negative
only standing barbell curls with a straight bar. Lower the
weight in approximately 6 seconds, and perform 6 reps.
Close Grip Bench Press
Pulley Pushdown
Dips
Do this superset in the same manner described above for biceps.
If you are able to perform more than 8 reps for the first
two sets, train to failure and increase the resistance by
roughly 5% for your next workout. After the second superset,
perform one final set of press-downs. Start with a resistance
you can perform 4-5 reps with, then immediately reduce the
resistance by 25% and perform as many reps as possible, then
reduce the weight one final time by an additional 30% and
go until failure. Finally, do the exercises listed below in
the exact order, with no additional sets:
Dumbbell or Barbell Pullover; 1 set x 10 reps
Barbell Squat; 1 set x 10 reps
How much bigger your arms will get depends on a lot of factors.
You weren’t able to choose your parents so you’re
stuck with your genetic potential to build muscles. You may
have a good potential or you may be like most people with
only average potential.
Here’s an alternative routine, meant to be performed
two days a week, separated by 2-3 days of rest between workouts:
Day 1
First 15 minute segment
Strict Barbell Curl
Supinated Grip Triceps Pushdowns
Second 15 minute segment
Incline Hammer Curl
Seated, Overhead Dumbbell Triceps Extension
Day 2
First 15 minute segment
Preacher Dumbbell Curls
Decline Dumbbells Tricep Extensions
Second 15 minute segment
EZ-Bar Reverse Curl
Close Reverse Grip Bench Press
Third 15 minute segment
Low-Cable Curl (Left Arm)
Low-Cable Curl (Right Arm)
The Super-Rest-Pause is best described as the performance
of ten sets of an exercise, in which the number of reps change
with each proceeding set, with very short, constantly changing
rest-pauses between each set. For example, grab a 75 lb barbell.
Do one strict rep. Rest for one second. Do two reps. Rest
for two seconds. Do three reps. Rest for three seconds, and
so on until you reach 10 reps. Here’s the routine for
using Super-Rest-Pause to add an inch to your arms:
Close grip bench press
Standing barbell curl
Reverse grip tricep pull-downs
Alternate dumbbell curl
Vertical dips on parallel bars
All guys want bigger arms. The biggest hurdle most of them
face in this quest is that over 90% of them are overtraining.
These guys have turned a love for the gym into a too-frequent
training schedule. Handling this hurdle requires mental toughness.
Their first priority would be to allow their bodies to fully
recover. Of course, the exception is guys just starting out
and those who understand training frequency and have adjusted
their training days to compensate for their ever-increasing
intensity of workouts.
Model and top natural bodybuilder Anthony Catanzaro uses this
routine to train his arms:
Biceps
Barbell curls/wide grip: 5 sets of 12, 10, 6, 8, 4 reps
Incline bench seated dumbbell curls: 4 sets of 10, 8, 6, 4
reps
Concentration dumbbell curls: 3 sets of 10 reps
Triceps
Cable press-downs with rope or v-bar: 5 sets of 20, 15, 12,
10, 8 reps
Triceps extensions with curl bar behind head: 4 sets of 15,
12, 10, 8 reps
Triceps dips between two benches: 3 sets of 15 reps or failure,
whichever comes first
Forearms
Barbell wrist curls seated: 5 sets of 15, 15, 12, 10, 8 reps
Reverse barbell wrist curls: 3 sets of 15, 12, 10 reps
Tricks to help your arms grow:
• Eat well
• Work the long head of your triceps
• Do supersets
• Lift heavy, rest a lot
Reflect on this quote from renowned Canadian strength coach
Charles Poliquin, “To add an inch on your arms you must
gain 10 lbs.” Now clearly that will differ among individuals
based chiefly on their current size, but you must understand
that big arms are not built on triceps kickbacks and concentration
curls alone. First off, you must re-examine your training
program. If gaining size on your arms is the number one goal,
get ready to start a three-day program that will enable you
to rest, recover and grow.
They’re merely called “Popeye Muscles” by
those non-workout types; the fit to bust beauties that the
aged, tattooed sailor would pop to life after tipping back
a revitalizing can of spinach. Of course, it will take more
than spinach to shape your biceps into rounded oranges. While
a lot of cable exercises are perfect for toning biceps muscles,
try arming yourself with the basic bicep exercises, aimed
at developing strength and growth
The truth is that doing heaps of isolation work on your arms
will only take you so far. If you have to gain ten pounds
to add on an inch to your arms it makes sense to center your
exercise regimen on exercises that will build the most overall
size. This means that isolation exercises are out and compound
workouts are in. After all, why would you want to have a weak
foundation when you can have the entire package?
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for Bigger Arms
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