In the paragraphs bellow I would like to explain and show you kind of alternative to the conventional wisdom way to get fuller and solid pair of guns.
If struggle to improve your arm development, but it seems like most of the highly recommended training methods do not work, you might consider reading this article.
It is a common scenario where I often observe trainers and coaches give the advices such as:
“When it comes to arm workout, keep it short and sweet” ,
“Use basic compound movements like standing barbell curls and closed grip bench presses.” ,
“Biceps and Triceps do not require a lot of work, since they get stimulated with training chest or back.”
“In order to avoid overtraining do not train arms more than once per week .”
I am sure all of these work great for many, but typically those people gifted with stronger arms.
Most likely they have deltoid and arm dominant physiques.
But on the other hand they are a lot of others who feel the methods above are definitely not their best choice.
Yes. I am one of those guys, because they can’t help me achieve the desired results.
Since started going to the gym, I always had to deal with spaghetti arms problem.
Side note: Just in case you did not watched Pumping Iron.
Please do both of us favor by doing so.
Also pay attention to Lou Ferrigno’s father phrases.
For years and years I was using all of the compound arm exercises such as the standing barbell and the alternating dumbbell curls, close grip bench presses and others, but instead of full and round pump the only thing I got was some really crazy vascularity all over my arms.
Please do not get me wrong there was some great pump as well, but it was spread all over my whole arm including a lot of forearms and even front deltoids.
After a while this started creating a visible imbalances between my biceps and forearms.
I call this the Popeye effect.
Many think this is so cool and maybe it really is, but definitely does not fit in my idea of how an aesthetic and pleasing physique should look like.
As long as for the closed grip triceps bench press with a straight bar, I kinda get the same results, but this time we talk about mild tricep pump, with a lot of chest, front deltoids and of course forearm stimulation.
Most definitely not the desired results for a chest dominant individual.
Lifting heavier weights was only making things worse.
The heavier the weight the more my body was spreading it by activating other muscle groups.
In this situation those muscles appear to be stabilizers.
Yes! I was burning a ton of calories. There is no single drop of doubt about it.
But since those movements were really taxing to my nervous system, I was also not able to maintain the crazy intensity I prefer, so acually it was not that big of a benefit.
I felt like my arms shrink.
I remember that for I while I felt like I will never be able to get them guns grow.
Training arms with the same frequency such as my stronger body parts (back, legs and chest) was only making them look even smaller.
If all of these feelings and emotions sound familiar, I definitely recommend you to give this routine a try.
I guarantee it is one of the simplest and most effective ones you’ve ever seen.
It is based around combination of relatively high volume, moving light to moderate weight, insane intensity, but most importantly includes only exercises that stimulate the desired areas.
This routine does not rely on using too much exercises.
The volume comes from doing a lot of sets and reps. The main goal is throwing as much blood as possible in the biceps and triceps.
Bellow is a video with some gym footage of me executing the routine.
They are also some brief explications as well.
Each and every movements is done in around 6 to 8 sets and 12 to 15 reps.
If you feel like you are more of an advanced, you can even bring that a notch by performing 8 to 10 with 16 to 20.
I like to do this once in a while, but is definitely not something like blueprint.
Breakdown:
#1.Rope cable extensions & Inclined preacher curl.
#2. Inclined french press, Close grip tricep press (e-z bar) & Arnold Curl.
Personal adjustments.
If you believe you get better pump with the seated version of the concentrated curl, I definitely recommend you go for it.
*Same thing goes for the skull crusher and the french press.
If you prefer Arnold’s version, do everything possible in order to avoid any type of swinging in your humerus bone. I believe to a big extend this is the whole foundation of this technique.
This will also make the things a lot more painful, so make sure to use to weight that allows you not sacrifice the correct form.
Keep in mind there is no rest between the sets.
The only rest I use is to reload the weights, move from one area of the gym to another and switch the position of my camera, it that is needed.
Just incase you wonder I move really fast.
I also use just enough weight to get the proper stimulation.
I use the routine 2 to 3 times per week.
I hope that makes sense.
Yours truly:
Peteonthebeat
