I am 23, weigh 145 lbs and have been working out for two years now with little results. My diet isn’t the greatest either. I just want to tone up and build muscle weight. Many times I have thought to myself, “who am I really kidding?” So why should I invest my hard earned money into your program? I see your shirtless pic Vince and I am like, “man I’d give anything to look like that with my shirt off.”

THANKS!!!!!!!!!!

Biceps
- Barbell Curls (this is the most basic bicep exercise possible, and if your goal is to build overall size then I would suggest using barbell curls as your staple bicep exercise)
- EZ-Bar Curls
- Standing Alternating Dumbbell Curls
- Seated Alternating Dumbbell Curls
- Cable Curls
- Hammer Curls

Triceps
- Cable Pushdowns
- Skull Crushers (these can be performed with an ez-curl bar or with dumbbells)
- Overhead Extensions (again, using either an ez-curl bar or a single dumbbell)
- Close-Grip Bench Presses
- Narrow-Grip Dips

Sets
This is the section that might come as a bit of a shock, since you’re probably used to training your arms with something in the range of 8 total sets or more. Most people simply perform way too many exercises and way too many sets for their biceps and triceps. When you combine the fact that…

a) the biceps and triceps are relatively small muscle groups
b) the biceps and triceps receive heavy stimulation on all chest and back training
It becomes quite clear that only a very limited amount of direct arm training is necessary.

Remember, successful weight training is about quality and not quantity. As long as you take your sets to true concentric muscular failure, then 2-4 total sets per week is ideal to stimulate your arms to grow without overtraining them.

Reps
Nothing special here, just like I’ve recommended for most of your muscle groups, the biceps and triceps should both be stimulated using 5 to 7 reps per set. This means that the weight should be light enough to allow for 5 full reps using proper form, but heavy enough that you cannot complete more than 7 reps using proper form. Once you can perform 7 reps on any given exercise, it’s time to increase the weight.

I would suggest choosing 2 approved exercises for the biceps and 2 approved exercises for the triceps, with each exercise consisting of 1-2 sets each.
If you’ve decided to train your back and biceps in the same workout as well as your chest and triceps in the same workout, then make sure to always perform your direct arm exercises at the end of your workouts when ALL of your back and chest training is fully complete. If you perform direct arm movements before any of your compound back and chest exercises, you’ll sacrifice the amount of weight that you can lift since your arms will be prematurely fatigued and will become a weak link in the exercise.

Biceps

Routine #1
Barbell Curls – 1-2 sets of 5 to 7 reps
Standing Alternating Dumbbell Curls – 1-2 sets of 5 to 7 reps

Routine #2
Barbell Curls – 1-2 sets of 5 to 7 reps
Hammer Curls – 1-2 sets of 5 to 7 reps

Routine #3
EZ-Bar Curls – 1-2 sets of 5 to 7 reps
Seated Alternating Dumbbell Curls – 1-2 sets of 5 to 7 reps

Triceps

Routine #1
Tricep Pressdowns – 1-2 sets of 5 to 7 reps
Skull Crushers – 1-2 sets of 5 to 7 reps

Routine #2
Close-Grip Bench Presses – 1-2 sets of 5 to 7 reps
Narrow-Grip Dips – 1-2 sets of 5 to 7 reps

Routine #3
Narrow-Grip Dips – 1-2 sets of 5 to 7 reps
Overhead EZ-Bar Extensions – 1-2 sets of 5 to 7 reps

And of course, always remember to…

• Perform all sets to concentric muscular failure, that is, to the point where you cannot complete any additional reps using proper form despite your best efforts.

• Write down the exercises, sets and reps that you perform for each workout and then strive to improve upon those numbers each week by either increasing the weight or by performing more reps.

• Rest as long as you need to in between sets so that you can perform each individual set with full effort, strength and intensity.

• Make sure to perform all movements with a full range of motion. For bicep exercises this means lowering the weight until your arms are fully extended and curling the weight up until your biceps are fully contracted. And for triceps this means bringing the weight back until your triceps are fully stretched, and extending the weight down until our elbows are fully locked out.

• Follow each workout for a period of 8 weeks before taking a week off.

Chances are that you’re a bit surprised right now, and you may even be reluctant to follow these principles. Many of you are probably very reluctant to make these changes to your arm training approach because you probably place a lot of value on your arm size and you want to make sure that you’re performing enough work for them.

But believe me, in almost a decade of serious training and of promoting various bodybuilding programs and approaches, I am certain that 4 total sets per week is the maximum number of sets that the biceps and triceps require, and that 2-3 sets is usually optimal.

Vince, less is more! Full intensity sets mixed with a heavy compound exercises to boost your GH and Testosterone will put inches on your arms!

i have some questions im looking into getting ur program im right at 5-11 and only weigh 150 pounds. I try to gain weight can eat all day but dont gain anything, i have a total gym at my house would this work or do i need to get to a gym. Also i work offshore for 20 days and im only home for about 12 so while at work is there any easier way to keep up with my calorie intake

i have some questions im looking into getting ur program im right at 5-11 and only weigh 150 pounds. I try to gain weight can eat all day but dont gain anything, i have a total gym at my house would this work or do i need to get to a gym. Also i work offshore for 20 days and im only home for about 12 so while at work is there any easier way to keep up with my calorie intake and food i eat.