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 an arm day workout that will add size to your arms in no time.
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.
Now we’ve talked about some of the basics of building muscle size its time to get down to the big arm workout.
As you may or not know, a key component to muscle hypertrophy is TUT (Time under tension). This huge arm 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.
This massive arm workout is build around Giant sets. Giant sets compromise 3-4 different exercises performed back to back, focusing 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.
A1. Close grip bench press – 6 Reps
A2. Skull Crushers – 8 Reps
A3. Cable rope extensions – 10 reps
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!
It's time to replace your current arm workout with this mass building arm workout. Try it for 6 weeks, and let us know how you progress in the comments. Your arms will be competing with Schwarzeneggers in no time! #TeamRobor.
P.S If you'd like us to release more mass building arm workouts, let us know in the comments!