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Articles - The alternative race for big arms
The alternative race for big arms.
By Jason Rickaby- Champion Natural Body builder, two-time author.
Everyone wants big arms, it’s a fact. Few of us seem to care about other small muscle groups like calves or rear delts, but mention the arms and we all froth with excitement about the possibility of adding an inch to the guns.
Modern-trends dictate that the core exercises (rows, dead lifts, bench presses and shoulder presses) will work the arms with enough secondary stimulation to induce growth, and for beginners, I don’t have a problem with this. However once you’ve progressed further down the chain and really want to begin hammering the arms, or even if they are weak and need to be seriously whipped into shape, try this weekly arm program for size. I first used it in 2001 and gained half an inch after 6 weeks on the system.
It’s based over a 5 day training week and includes higher frequency that you would usually devote to arms. But, as we are constantly learning the practicalities of muscle growth, it is becoming more apparent that a body part every 7 days, as is drummed into us when we first begin training, isn’t always the best way to grow.
Monday- Back, delts and arms
10-12 sets of back
6-8 sets for delts
Arms day 1: alternating sets with 1 minute rest between each set
A1- Seated incline dumbbell curls- 4 sets of 10 reps to failure
A2- EZ bar skull crushers- 4 sets of 10 reps to failure
Wednesday- Quads, hamstrings and arms
8-10 sets for quads
6-8 sets for hamstrings
Arms day 2: Rest 1 minute between each set and go heavy.
A1- Close grip decline bench press- 5 sets of 6-8 reps
A2- Standing barbell curls- 5 sets of 6-8 reps
Friday- Chest, Calves and arms
Chest 8-10 sets
Calves 6-8 sets
Arms day 3: Do not rest between sets, simply go from A1 straight to A2, then rest 1 minute before beginning again.
A1- Standing hammer curls: 4 sets of 12 reps
A2- Standing Rope press downs- 4 sets of 12 reps.
If you really want to specialise your arms, you could work them first, then hit the other muscle groups scheduled for that day afterwards. For example, if you have great legs, hit arms before quads and hamstrings.
Working your arms 3 times per week allows for optimum protein synthesis (always have a big post workout meal with simple carbohydrates and 30-50 grams of Whey protein) by working them every 48-72 hours. Give the workout a try, I’m sure you’ll be pleased with the results.
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