Arm training for all levels of development from beginner to advanced. Learn how to increase your arm size!
The dream of all those who aspire to bodybuilding greatness is to have guns, or be the cannons of 20+ inches hanging from their shoulders. Having big arms is still and will always be one of the most desirable traits associated with any form of weight training. If you think were lying, checkout olympic lifter around your club, they use biceps i a minimal capacity in their training but you will see them training biceps because, hey they like big arms to, maybe not to the extent as the rest of us but none the same. This article details thre phases of traing to launch you on your way to that 20+ inche barrier. Good Luck!
Most of the time when observing or constructing training programs for our visitors and clients we ask them to give us an idea of what their current training is like. More times than not, its all fucked-up! This is not a type-o and we're not being vulgar just to curse. Most people training today have routines that are designed for guys on more gear than inside your neighborhood pharmacy. To complicate matters, magazines are now listing so called growth or mass programs with all the glitz and glamor (cool pictures of phony training photos) but the underlying routine is still a piece of crap.
>> Look lets start with bodypart scheduling. If your training clean and taking very little to no supplements your training schedule should be three days a week of weight training with one to two days of aerobics at the end of each weeks sessions (on off days if you feel the need to be in the gym). Hey if your in this phase, you probably have job and family responsibilities so 20 plus inchers may not be you first priority, but you will still be able to obtain very good arm size using the first two phases of the arm programs listed below.
>> Now we come to the recreational bodybuilder. This is the category just about 70% of all trainers fall into. Some have done a few show, while others are content to stay on the sidelines look the part. The problem here is that most of these guys are not adhering to the limitations of their circumstances either. Some want to make the leap toward hardcore training which means a level of dedication and commitment that few can accept. They already have their training at professional levels. So why aren't my arms their. Probably because their over trained and under nourished. Lets get real, unless you eat, sleep, and crap training, diet, and supplementation give up the 15-20 sets for biceps and triceps and return to a routine that matches your current situation and level.
>> The elite competitive level bodybuilder. Be proud of your self and accomplishments. Your in the top 10-8% of all those out there training in gyms around the world. Most have a good idea of diet and supplementation, and most have tailored their training schedules to meet the requirements of the current plans on their agendas. Still at this level most can use some variety in their training, and experimentation with different things such as drop-set ladder-set, partial-reps, forced-reps, staggered sets and so on, help to flush out that extra bit of growth.
At this level training sessions change due to ever changing priorities as contest and travel dictates, but most at this level cycle their training with a schedule of 4-5 days on and 1-2 days off for recuperation. This is also along with splits during the day of morning and evening training sessions to maximize GH release from workout sessions.
Phase #1: Beginner ( Training 0-6 months without breaks )
Beginner Routine #1 |
Exercises | # of Sets | # of Reps |
Standing Barbell Curls | 3-4 sets | 8-12 reps |
Seated Barbell Scott Curls | 2 sets | 8-12 reps |
Close-Grip Bench Presses | 3 sets | 12-6* reps |
Pulley Pushdowns | 2 sets | 8-12 reps |
Beginner Routine #2 |
Exercises | # of Sets | # of Reps |
Seated Dumbbell Curls | 3 sets | 8-12 reps |
Seated Dumbbell Concentration Curls | 2 sets | 8-12 reps |
Close-Grip Bench Presses | 3 sets | 12-6* reps |
Pulley Pushdowns | 2 sets | 8-12 reps |
Phase #2: Intermediate ( Training 6-8 months without breaks )
Intermediate Routine #1 |
Exercises | # of Sets | # of Reps |
Standing Barbell Curls | 3-4 sets | 8-12 reps |
Seated Barbell Scott Curls | 2 sets | 8-12 reps |
Close-Grip Bench Presses | 3 sets | 12-6* reps |
Pulley Pushdowns | 2 sets | 8-12 reps |
Intermediate Routine #2 |
Exercises | # of Sets | # of Reps |
Seated Dumbbell Curls | 3 sets | 8-12 reps |
Seated Dumbbell Concentration Curls | 2 sets | 8-12 reps |
Lying Triceps Extensions | 3 sets | 10-12 reps |
Triceps Pushdowns | 2 sets | 10-12 reps |
Phase #3: Advanced ( Training 2+ years without breaks )
Advanced Routine #1 |
Exercises - Biceps | # of Sets | # of Reps |
Preacher Curls | 4 sets | 10-12 reps |
Standing Dumbbell Curls | 4 sets | 10-12 reps |
Cable Preacher Curls | 4 sets | 10-12 reps |
Concentration Curls | 4 sets | 8-10 reps |
Lying Triceps Extensions | 3-4 sets | 6-15 reps |
Triceps Pushdowns | 3-4 sets | 6-15 reps |
Reverse One-Arm Cable Pushdowns | 3-4 sets | 6-15 reps |
Advanced Routine #2 |
Exercises - Biceps | # of Sets | # of Reps |
Preacher Curls | 4 sets | 10-12 reps |
Standing Dumbbell Curls | 4-5 sets | 6-12 reps |
Incline Curls | 4-5 sets | 6-12 reps |
Preacher Curls | 4-5 sets | 6-12 reps |
Dumbbell Seated Triceps Extensions | 4-5 sets | 8-12 reps |
Decline Barbell Triceps Extensions | 4 sets | 8-12 reps |
Pulley Pushdowns | 4 sets | 8-12 reps |
Remember everything is possible with dedication, knowledge and correct nutrition. So make sure you eat to fuel your life and your workouts.
Tags: Workout Programs Arms
Thank You...
Send Us Your Comments:
Bodybuilding: Heavily Armed - Comments
Sponsored Products:
Comments: