slyonepunch
Registered
Ok guys, here's the new program I've shoot on PM to Heatalot...
If you give it an honest try, keep me posted with results and...ENJOY!
One Inch in One Week Arm Routine!
I know, not another arm training program! You’ve seen plenty of them in the past and most fail to deliver the goods. Take the time to read this report and apply what you learn and you’ll find that this time really is different.
Every guy who's ever picked up a weight wants the same thing: big arms. Almost every issue of every bodybuilding or fitness magazine you pick up has at least one arm training article. And yet most people are still dissatisfied with their arm size. There are a few reasons for this.
Most people who want bigger arms focus on training their arms. Makes sense, right? The problem is that your body won’t allow so much disproportionate growth. In other words, if you don't train your big muscles like you legs and back hard enough to make them grow, your arms will not get so big.
So if you want big arms you need to train your legs and back hard.
There's another complication with focusing on your arm training. Most people end up over training and not only do their arms refuse to grow, they get smaller and weaker which is the total opposite of what we're trying to accomplish.
Why does this happen? Most people, when trying to specialize on their arms, increase the volume and intensity of their arm training. The problem is that their biceps and triceps already get a lot of work via back, chest and shoulder training.
So how can we focus on our biceps and triceps without falling into the trap of over training? By training smarter and harder and not necessarily working longer. I'm always amazed at the arm training routines I see in the magazines; 5 or 6 exercises for the biceps and the same or more for the triceps, and a total of 15 to 20 set of more. That's nuts!
In past post I talked about the importance of time under tension, as opposed to the number of reps you do in a set and how most people do not get enough tension time for their muscles with each set they do. This routine forces you to get a time under tension that you are not used to.
It’s one of the keys to the success of this program.
This is the arm routine that started it all. If you have everything in place, your rest, nutrition, intensity and you aren't over training, you can add up to an inch on your arms in one week from the following routine.
This routine is inspired by the likes of Arthur Jones, Mike Mentzer, Ellington Darden, etc.
For this one week, you'll do a full body routine, working your entire body three non consecutive days per week. For example, training on Monday, Wednesday and Friday.
Set totals don't include warm ups
Squat - 2 x 10 - 12
Pullover - 1 x 10 - 12
Dumbbell Flye - 1 x 10 - 12
Dumbbell Upright Row - 1 x 10 - 12
Arm Specialization Routine
Triceps
Dip - Bodyweight x 1 rep
Triceps Pressdown 1 x 10 - 12 (6)
Biceps
Pull-up - Bodyweight x 1 rep
Barbell Curl - 1 x 10 - 12 (6)
That's it! Doesn't look like much, does it? Ah, but let me explain how you perform the arm specialization routine.
For the dip and the pull-up, you perform the 1 rep in super slow. And I mean super slow.
Perform the positive portion of the rep first and take 30 seconds to complete it.
Then perform the negative and again take 30 seconds. The entire rep should take 60 seconds.
The next exercise (either the triceps pressdown or the barbell curl) is done in superset fashion. No rest for the wicked as they say, or those that want big arms, either.
Do a set to failure, failing around 10 to 12 reps. then, drop some weight and immediately do a drop set that gets you around another 6 reps. that’s it.
The work is very short but brutally intense.
Now, a lot of you may not be able to complete a 60 second rep on the pull up or the dip. That's fine, do what you can and try to extend the time in each of the next two workouts.
For those of you that are super strong (or if you get strong enough and go back to this routine later) you can try the ultimate one rep dip or pull-up.
In this version you start with the negative instead and you do the following:
Negative - 30 seconds
Positive - 30 seconds
Negative - 30 seconds
Now, some keys to making this work. Obviously, you have to be ready to work extremely hard. That shouldn't be a problem, as the routine is very, very short.
If you've been working out hard for awhile, or doing very long workouts, you'll probably get the most out of this routine by staying out of the gym for at least a week.
Not easy, I know. I just did this myself after going all out for about 13 weeks. It was tough but I knew I needed it. I was burnt out and my weights on some exercises started going backwards. That's a real clear sign I needed to get out of the gym and recharge.
You also have to get enough nutritious calories. Have a high carbs, high protein drink right after your workout.
Minimize any other physical activity. Get 6 meals a day with lots of protein and calories.
Arm Routine
Monday
Weight Set 1 Set 2 Workout Notes
Squat (10 – 12 reps) 2sets
Pullover (10 – 12 reps)
DB Flye (10 – 12 reps)
DB Upright Row (10 – 12 reps)
Dip (30 seconds up 30 seconds down)
Triceps Pushdown
Pull Up (30 seconds up 30 down) X
Barbell Curl
See instructions above on how to
Perform the arm routine
Repeat on Wednesday and Friday.
After this routine, your arms are going to need a bit of a break to regroup, recharge, recover and grow…leave them alone for a week or so!
If you give it an honest try, keep me posted with results and...ENJOY!
One Inch in One Week Arm Routine!
I know, not another arm training program! You’ve seen plenty of them in the past and most fail to deliver the goods. Take the time to read this report and apply what you learn and you’ll find that this time really is different.
Every guy who's ever picked up a weight wants the same thing: big arms. Almost every issue of every bodybuilding or fitness magazine you pick up has at least one arm training article. And yet most people are still dissatisfied with their arm size. There are a few reasons for this.
Most people who want bigger arms focus on training their arms. Makes sense, right? The problem is that your body won’t allow so much disproportionate growth. In other words, if you don't train your big muscles like you legs and back hard enough to make them grow, your arms will not get so big.
So if you want big arms you need to train your legs and back hard.
There's another complication with focusing on your arm training. Most people end up over training and not only do their arms refuse to grow, they get smaller and weaker which is the total opposite of what we're trying to accomplish.
Why does this happen? Most people, when trying to specialize on their arms, increase the volume and intensity of their arm training. The problem is that their biceps and triceps already get a lot of work via back, chest and shoulder training.
So how can we focus on our biceps and triceps without falling into the trap of over training? By training smarter and harder and not necessarily working longer. I'm always amazed at the arm training routines I see in the magazines; 5 or 6 exercises for the biceps and the same or more for the triceps, and a total of 15 to 20 set of more. That's nuts!
In past post I talked about the importance of time under tension, as opposed to the number of reps you do in a set and how most people do not get enough tension time for their muscles with each set they do. This routine forces you to get a time under tension that you are not used to.
It’s one of the keys to the success of this program.
This is the arm routine that started it all. If you have everything in place, your rest, nutrition, intensity and you aren't over training, you can add up to an inch on your arms in one week from the following routine.
This routine is inspired by the likes of Arthur Jones, Mike Mentzer, Ellington Darden, etc.
For this one week, you'll do a full body routine, working your entire body three non consecutive days per week. For example, training on Monday, Wednesday and Friday.
Set totals don't include warm ups
Squat - 2 x 10 - 12
Pullover - 1 x 10 - 12
Dumbbell Flye - 1 x 10 - 12
Dumbbell Upright Row - 1 x 10 - 12
Arm Specialization Routine
Triceps
Dip - Bodyweight x 1 rep
Triceps Pressdown 1 x 10 - 12 (6)
Biceps
Pull-up - Bodyweight x 1 rep
Barbell Curl - 1 x 10 - 12 (6)
That's it! Doesn't look like much, does it? Ah, but let me explain how you perform the arm specialization routine.
For the dip and the pull-up, you perform the 1 rep in super slow. And I mean super slow.
Perform the positive portion of the rep first and take 30 seconds to complete it.
Then perform the negative and again take 30 seconds. The entire rep should take 60 seconds.
The next exercise (either the triceps pressdown or the barbell curl) is done in superset fashion. No rest for the wicked as they say, or those that want big arms, either.
Do a set to failure, failing around 10 to 12 reps. then, drop some weight and immediately do a drop set that gets you around another 6 reps. that’s it.
The work is very short but brutally intense.
Now, a lot of you may not be able to complete a 60 second rep on the pull up or the dip. That's fine, do what you can and try to extend the time in each of the next two workouts.
For those of you that are super strong (or if you get strong enough and go back to this routine later) you can try the ultimate one rep dip or pull-up.
In this version you start with the negative instead and you do the following:
Negative - 30 seconds
Positive - 30 seconds
Negative - 30 seconds
Now, some keys to making this work. Obviously, you have to be ready to work extremely hard. That shouldn't be a problem, as the routine is very, very short.
If you've been working out hard for awhile, or doing very long workouts, you'll probably get the most out of this routine by staying out of the gym for at least a week.
Not easy, I know. I just did this myself after going all out for about 13 weeks. It was tough but I knew I needed it. I was burnt out and my weights on some exercises started going backwards. That's a real clear sign I needed to get out of the gym and recharge.
You also have to get enough nutritious calories. Have a high carbs, high protein drink right after your workout.
Minimize any other physical activity. Get 6 meals a day with lots of protein and calories.
Arm Routine
Monday
Weight Set 1 Set 2 Workout Notes
Squat (10 – 12 reps) 2sets
Pullover (10 – 12 reps)
DB Flye (10 – 12 reps)
DB Upright Row (10 – 12 reps)
Dip (30 seconds up 30 seconds down)
Triceps Pushdown
Pull Up (30 seconds up 30 down) X
Barbell Curl
See instructions above on how to
Perform the arm routine
Repeat on Wednesday and Friday.
After this routine, your arms are going to need a bit of a break to regroup, recharge, recover and grow…leave them alone for a week or so!
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