The Monster Arm Challenge
Entering a new year often sees an influx of new gym attendees however making the gym every day can be a challenge. We have decided to offer you a great workout without leaving home. Often we get many questions from trainers the most frequent being how do I lose inches from my waist? How can I get a six pack? Another common one is how can I make my arms bigger? Well here’s one solution introducing the Monster arm challenge!
This will give you a one day arm blitz, it is a series of mini workouts that you can perform at home, ideal for a weekend when you have a day with nothing too pressing planned and the best thing is most participants’ experience gains of up to an inch in the 24 hour period; yes one whole inch from one day’s workout!
This day will consist of only arm work and is not for the faint hearted. To maximise the effects of this training blitz you need to arm yourself with the correct foods to facilitate growth, you will be performing a mini workout every hour so EAT; the calories will be needed.
Food sources rich in slow burning carbohydrates and proteins are essential, brown rice, oatmeal, sweet potatoes are all great slow burning carbohydrate options and proteins such as chicken, turkey, beef and salmon and protein shakes are all fantastic sources of protein.
Now for the workout itself!!!
Firstly, it is important that you don’t pick a weight that will give you a good pump around 60-70% of you normal 6 rep max will be ideal; You will notice in the beginning of the day that the workout is fairly easy but the workouts will become progressively difficult as the day passes.
So here goes, you have decided to take on the Monster arm challenge take a deep breath and prepare for a long day of arm pumping madness!
9am, 10am, 11am, 12am, 1pm, 2pm, 3pm, 4pm, 5pm:
Barbell curls: 3 sets x 8-10 reps
Lying Barbell Triceps Extensions: 3 sets x 8-10 reps9:30am, 10.30am, 11.30am, 12.30pm, 1.30pm, 2.30pm, 3.30pm, 4,30pm, 5:30pm
Seated Dumbell curls: 3 sets x 8-10 reps
Lying Dumbell triceps extensions: 3 sets x 8-10 reps
The day after your arms will feel like they should work but don’t seem to respond, but on day 2/3 you will be able to strike that bicep pose with nice full arms.
Remember to take that before and after measurement, Good luck JB.