I typically don’t speak for others, but I’d hazard to guess that there’s not a strength athlete alive that doesn’t like having big arms. Strongmen, powerlifters and bodybuilders unite in affection for strong, sizeable pipes. Aesthetically pleasing and functionally sound, large, powerful arms are the accessories every strength athlete needs. The problem is that most arm training programs are fluffy and soft—a bunch of high-rep curls and triceps pushdowns, but nothing with strength-building gusto. Let’s change that. Increase Your Frequency
Most gym goers plan a weekly bi’s and tri’s day, hammering their arms with copious curls and unreasonable multitudes of triceps exercises. It’s a fun day that shows initial results, but it’s not the optimal way to add an inch to your arms.
Increased stimulation with varying loads equals muscular growth
. Put simply—the more often you train a muscle, the more frequently you stress it, the bigger it grows
. Since the arms are trained with less-stressful means than the legs—curl variations tax the body less than squats do—training them frequently offers great benefit with little risk. Rather than planning a single, less-than-effective arm day, we’re training arms three days per week.A Periodized Arm Training Week
Hypertrophy requires volume and varied stress. The most effective growth programs don’t simply bombard musculature with high rep sets and leave you to hope for the best. They include high-intensity loads, medium intensity loads, high-rep sets and exercise variation. Using these concepts, we’ll periodize our weekly arm training.
Heavy arm training starts the week, the mid-week brings us mid-range reps, and the end of the week is a barrage of high-rep sets. The Means
Before we outline the plan, let’s briefly discuss our inch-adding training means. The Heavy
Barbell cluster sets are our heavy arm stimulus. They’re a heavier version of rest-pause work—a technique many bodybuilders are familiar with.
Cluster training allows for more volume with heavier loads. Here’s how it works:
Do a couple of reps, rest for ten to twenty seconds, do another couple of reps, rest for ten to twenty seconds—and so on, and so forth. At no point, however, should you fail during a cluster. The weight should be heavy and challenging, somewhere in the eighty-five to ninety percent range, but each rep must be clean and strong.
We’re using two barbell lifts—barbell curls and JM presses—for our cluster sets. For clusters, the barbell presides over dumbbells and other implements because they can bear more load. It’s all about getting heavy. The Middle Ground
Mid-week we find middle ground. Mid-range reps with mid-range loads, using mid-range implements like dumbbells.
Bumping up the reps while dropping the weight carries forth the stress accumulated during our cluster training. Compounding stress tells the body it’s important to grow.The Finisher
At the end of the week we reach crescendo. Reps abound as we push to near mechanical failure.
Using implements like bands or cables, we’ll stress the bi’s and tri’s to their max with maximal rep sets. Sets close to failure put the final stress nail in the coffin to stimulate arm growth. The Program
Here’s our weekly arm training program followed by a wee-bit o’ explanation.
The heavy day is done during your first heavy upper-body training session of the week—placing our arm clusters at the end of the workout. Rest one day before hitting our medium arm day—this is done on either an upper- or lower-body training day. Take another day away from arm training before hitting day three—again, on either an upper- or lower-body training day. No matter the workout, our arm work comes at the end.
Follow this periodization plan for six to eight weeks, take a short break of a few weeks, then re-implement using different exercises. Supplement Suggestions[Editor’s Note: Putting an inch on your arms is a tall order. So we’re going to have to make sure you ramp up muscle repair and recovery to the utmost after each and every workout. To make that goal a reality, we’re going to need to jumpstart new growth within moments of your last bicep curl with an advanced, ultra-rapid-action mass builder like BioQuest’s MyoZene. MyoZene contains a whey hydrolysate technology derived via an advanced processing system that yields extremely low di- and tri-peptides that are absorbed directly into the bloodstream to facilitate muscle protein synthesis in the short anabolic window for muscle mass accumulation post-workout. MyoZene also contain a state-of-the-art leucine-based peptide carrier technology that enables leucine to remain soluble and stable, primed to efficiently trigger muscle synthesis through the mTOP pathway. With MyoZene, you can be sure that every rep you complete is driving maximum growth.Of course, you can’t recover and grow without enhancing strength, so you’ll want to make sure you’re supplementing with the most well-validated strength support supplement ever. A potent, muscle-cell-volumizing creatine monohydrate like ProSource’s Creatine Monohydrate should be a staple in your daily regimen. ProSource Creatine is 100% sourced from genuine Creapure® creatine, the world’s best, and a sensational value as well.]A Strong-Armed Conclusion
Bigger arms accelerate strength gains, and filling out a shirt is always awesome. Increase training frequency and periodize your arm training. You’ll be busting sleeves and crushing iron. Read more about BioQuest MyoZene here.Read more about ProSource Creatine Monohydrate here.
Use as directed with a sensible nutrition and exercise program. Read and follow all product label instructions and warnings thoroughly before use. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.