Intense Arm Workout


intense arm workout



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A couple of months ago, I decided to take a different approach to training my arms. Usually, I do supersets for my triceps and biceps. That is, I'll do one exercise for my biceps, such as barbell curls and superset that with a triceps exercise such as close grip bench press. I've been doing this type of routine for years and it work wonders. Well, the other day, I decided to add a little twist to this routine.

My usual routine is this:

Super set 1: Standing barbell curls superset with close grip bench press: 4 x 8 - 12 repetitions

Super set 2: Standing alternate dumbbell curls superset with standing cable press downs: 3 x 12 repetitions

Super set 3: Preacher curls superset with incline skull crushers: 3 x 12 repetitions

I'll usually do 3 to 4 supersets doing a pyramid type progression adding weight with each progressive set. I'll rest about 40 to 50 seconds between each super set.

I decided to get rid of the rest in between each of my sets and keep the weight constant. For example, after a quick warm up, I"ll do one set of 8 repetitions for barbell curls with a certain weight, let's say, a hundred pounds and immediately head over to the bench press and do another set of 12 repetitions for the close grip bench press at a certain weight, let's say 165 pounds.

As soon as my close grip bench press is complete, I get up and immediately do another set of 8 repetitions with the barbell curls and again, do another set of close grip bench press and so on.

My old progression was as follows:

Superset 1: Barbell curls superset with close grip bench press

Set 1:

Barbell curls: 1 x 8 reps super set with Close grip bench press: 1 x 12 reps

Rest 40 to 50 seconds.

Set 2:

Barbell curls (add another 20 pounds): 1 x 8 reps super set with Close grip bench press (add another 30 pounds): 1 x 12 reps

Rest 40 to 50 seconds.

Set 3:

Barbell curls (add another 20 pounds): 1 x 8 reps super set with Close grip bench press (add another 30 pounds): 1 x 12 reps

Rest 40 to 50 seconds.

Set 4:

Barbell curls (add another 20 pounds): 1 x 8 reps super set with Close grip bench press (add another 30 pounds): 1 x 12 reps

My new progression is as follows:

Set 1:

Barbell curls: 1 x 8 reps super set with Close grip bench press: 1 x 12 reps

No rest.

Set 2:

Barbell curls (keep weight the same): 1 x 8 reps super set with Close grip bench press (keep weight the same): 1 x 12 reps

No rest.

Set 3:

Barbell curls (keep weight the same): 1 x 8 reps super set with Close grip bench press (keep the weight the same): 1 x 12 reps

No rest.

Set 4:

Barbell curls (keep the weight the same): 1 x 8 reps super set with Close grip bench press (keep the weight the same): 1 x 12 reps

As you can see, the new progression has no rest periods in between sets and no weight increase. Why not increase the weight? Well, I want to keep my repetitions between 8 and 12, and if I was to try and increase the weight, there would be no chance at hitting that mark. Trust me, after the third set, your arms are going to feel like exploding!

I keep doing this type of training for my last two exercises, which are:

1) Standing alternate dumbbell curls super set with standing cable press downs

3 x 12 repetitions

2) Preacher curls super set with overhead rope extensions

3 x 12 repetitions

After the second exercise, your arms are going to feel like noodles so you may want to take it easy for the first couple of exercise sessions. You may even have to do only two exercises instead of 3 to start.

To get the most from this type of exercise regiment, it's important to try and improve with each passing workout. Let's say for workout 1, I do 4 sets of 8 repetitions with a given weight. For the following week, using the same workout and superset, I will try and do 4 sets of 9 repetitions instead of 8. Ideally, you want to get to 4 sets of 12 repetitions.

I have total confidence that if you can do this type of training for 5 to 7 weeks and improve with each passing workout, your arms are going to grow. Remember to follow a sound diet and get the necessary rest. See these pages:

- diet
- rest
- supplements for size

This is a very simple adjustment in arm training but it can have dramatic effects in terms of muscle size. It's a pretty intense change but very well worth the effort if you can hack the pain.

Remember, you can also do this type of workout for other body parts you want to super set such as chest and back. I'll leave it up to you on how you want to incorporate this type of training into your current weight training program.


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All the best,

Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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