Sleeve-stretching biceps and triceps are just 8 weeks away, but you’ll have to be prepared to take your arm training to a whole new level with this progressive program using the best muscle building arm exercises on the planet.
By Vince Del Monte
“Less is more.”
The creators of Jersey Shore and The Hills (so I hear) should consider this philosophy, and so should a guy trying to build the size of his arms.
Your response is probably to do more sets, reps, exercises and workouts.
In most instances, increasing volume to your muscle building workouts will yield positive results to your physique. But the spike in volume to your arm exercises can have a costly drawback – overtraining.
Muscles, especially the arm muscles, that suffer from the “more is more” approach for longer than a few weeks usually revolt, backsliding in the strength and mass departments and leave your arms looking and feeling flat. The solution? Skip the spike in volume and increase the intensity.
Your 8-Week Muscle-Building Arm Blast
For the next 8-weeks we’ll laugh in the face of typical arm progression. We’ll use a counterintuitive approach to training volume: instead of starting low and escalating up, we’ll start high and slowly decrease. In exchange for the reduced volume, you’ll compensate by escalating the intensity, allowing you to keep strong and build sleeve-ripping arms.
Translation: Eight weeks of balls-to-the-wall arm training and you’ll finally discover that sleeve-ripping arms are now possible.
From Heaven To Hell
8-Week Arm Calendar
1-2 Prime The Pump
3-4 Up & Down The Ladder
5-6 Double Dosage Destruction
7-8 Run The Rack
Prime The Pump
Here’s where your quest for arm size begins. The first two weeks is designed to baby your way into the shallow end of this arms blast with lighter weight, high-rep routine designed to stretch out your arms and prioritize proper form.
The first week we’ll focus on popular muscle building arm exercises. The primary goal? To flush the muscles with a good pump of water and blood. The spike in blood flow will shuttle a lot of nutrients into the muscle to create an environment for growth and prepare the muscles for muscle expansion.
Think of this first two weeks as a primer – a wake-up call for your arms that will lay the first stroke to getting to your new destination.
You’re going to train your arms three times this week – I wasn’t kidding when I said higher volume. You’ll use a variety of angles because this is what is necessary to complete full arm development. However, this week is not an all-out blitz so don’t go anywhere near failure this week.
Focus on a quality contraction, each rep, and getting as much fluid into the entire muscle belly. Rest periods are short – no more than 60 seconds – allowing you to maximize these quickie sessions.
On Your Other Days – I would maintain a full body workout three times a week but make your muscle building arm exercises first in each full body workout. Maintain lower volume and one exercise per body part.
Week 1 Arm Workouts
Exercise Sets Reps
Workout 1: Biceps
Alternating DB Bicep Curls 2 x 15
Straight Bar BB Curl 2 x 15
Workout 1: Triceps
Seated Rope Overhead Extension 2 x 15
Close Grip Bench Press 2 x 15
Workout 2: Triceps
Lying DB Tricep Extension 2 x 20
Close Grip Tricep Pressdown 2 x 20
Workout 2: Biceps
DB Preacher Curls 2 x 20
Seated DB Incline Curls 2 x 20
Workout 3: Biceps
Drag Curl 2 x 25
EZ Bar Preacher Curls 2 x 25
Workout 3: Triceps
Tricep Dip Machine or Bench Dips 2 x 25
Cable Kickback 2 x 25
In two-weeks I’ll be back with more muscle building arm exercises and I’ll introduce the Up and Down The Ladder technique for building more arm muscle.
Train hard because it’s WORTH IT,
Vince Del Monte
P.S. Let me know if you have any questions.
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