Brutal workout for huge arms

September 10, 2016

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Tired of looking at your arms and wishing they would just grow? Who doesn’t want bigger arms? After all, they’re the body part that gets noticed first when you’re wearing a t-shirt. We have the solution; we’ve devised a workout that will add size to your arms in no time. 

Adding Mass

Whenever you’re trying to add mass or trying to grow a particular body part it’s vital you follow some basic principles regarding nutrition, training and rest.

1. You’ve got to ensure you’re in a caloric surplus for the muscles to grow. This means calculating how many calories you burn on a daily basis and consuming anywhere between 250-500 more calories than you burn. How many calories do I need when Bulking?
2. Research has shown that in order to put on lean muscle mass you need to be eating between 1-1.5 grams of protein per pound of bodyweight. Protein is the building block of muscle growth and helps the body recover quickly ready for the next intense workout.
3. You’ve got to eat carbs. Eating between 1.5-3 grams of carbohydrates per pound of bodyweight will provide with the fuel you need to complete the most intense sessions and to help build the muscle you’ve been working so hard in the gym for. Naturally skinny people should be sticking to the 3 gram mark as it will be harder for them to put on size.
4. Rest. Getting enough rest is one of the most underrated factors in building muscle. Hammering weights in the gym puts a huge amount of stress on the body meaning you need time to recover before you work out again. Ensure you have 2 full days a week off lifting weights, this will allow the body to perform to its potential every time you step in the gym. Muscle is built while you’re asleep; getting around 8 hours sleep a day will maximise muscle growth potential.

The workout

Now we’ve talked about some of the basics of building muscle size (these are the basics, we will be releasing a blog going into greater depth on building muscle mass in the next few weeks, alternatively drop us an email if you can’t wait) it’s time to begin the workout.

Giant Sets

As you may or not know, the key to muscle hypertrophy is TUT (Time under tension). This workout will put the muscles under maximum TUT and shock the muscles into a whole new world of growth (especially if you’ve never tried them!). Giant sets focus on overloading the muscle maximising blood flow to the area for optimum muscle growth.

Giant set compromises 3-4 different exercises back to back that focus on the same muscle group. Today’s workout will consist of 2 different giant sets, one for triceps and one for biceps. We will begin the workout with the triceps as they are the bigger muscle of the two.

Triceps

A1. Close grip bench press – 6 Reps

A2. Skull Crushers – 8 Reps

A3. Cable rope extensions – 10 reps

Biceps

B1. Barbell Curl - 6 Reps

B2. Hammer Curl - 8 Reps

B3. Seated Dumbbell - 10 Reps

 

Complete A1, A2, A3 back to back without any rest, this makes up one set. After each set you should aim to rest between 90-120 seconds. Complete 5 sets of triceps before moving onto biceps.

Again complete B1, B2, B3 back to back without any rest. 5 sets are also required from the biceps.

In terms of the weight you should be using, choose a weight in which you can complete the required number of reps, if you feel like you could be doing more than the number of reps stated – increase the weight.

This workout will leave your arms absolutely burning, you will probably want to give in halfway through, but fight the pain and you will be rewarded – with big arms!

Replace your current arm workout with this one, try it for 6 weeks, and let us know how you get on. Your arms will be competing with Schwarzeneggers in no time! #TeamRobor. 

 

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