I don't think I've ever met a guy in the gym that didn't want to add an inch or two on their arms. It's the one muscle that is highly visible in a t-shirt and can stand out. There are dozens of muscle building workouts for arms but this one is great for its simplicity and results.
This routine has 2 exercises for biceps and 2 exercises for triceps. This is an all out arm blaster that will hit your whole arm and force growth and it's only going to take about 30 minutes to complete this routine. Get in, get out, get home and grow. You don't get bigger spending hours in the gym socializing while pumping iron. You make your body grow by focusing 100% attention on your workout and then you give your body the nutrients it needs for growth. Muscle building workouts should last no longer than 45 minutes so that you maintain testosterone levels in the body.
This routine has a strength component and a bodybuilding component to it. You can't get bigger if you aren't getting stronger so it will put an emphasis on both. This routine will work well for about 5 weeks and then around the 6th week you will start to see the gains subside which means your body has reached full adaptation and its time to change it up again. You should also be changing up your muscle building workouts to keep your body growing.
The Routine to Make them Grow - these added techniques will take them to new levels!
You are going to superset exercises which will provide several advantages for recovery between sets.
Straight Bar Biceps Curl - 10,8,6,4,2 Reps
Lying Triceps Extension - 10,8,6,4,2 Reps
You will do these 2 exercises in a pyramid style. Start with a weight you can just barley do 8 reps with and then increase the weight in 5 pound increments until you are maxing out at 2 reps on the last set. You won't see many people doing biceps curls for 2 reps but this will prepare your body for increasing the poundage's. Muscle building workouts must have a method to force increases each week so keep a workout log and push to add each week. Rest 1 minute in between sets prior to starting the next exercise. For example- do 1 set of curls, rest 1 minute, do a set of lying extensions, rest 1 minute then go back to the start.
Once you have completed the pyramid you are ready for a real arm blaster. Put the weight back on that allowed you to do 10 reps, at this point you'll probably only hit around 8 reps though. Pump out as many reps as possible until you hit failure, and then strip off enough weight to get 4-5 more reps, and then again strip weight until you can get another 4-5 reps. This is called a triple drop set and is very effective when performed sparingly. This is a secret technique I add to some of my muscle building workouts but don't overuse it because your body can quickly get burnt out.
Now that your biceps and triceps are screaming you are going to do a few finishing sets of another exercise.
Dumbbell Hammer Curls - 4 sets of 6 to 8 reps
Triceps Pushdowns - 4 sets of 6 to 8 reps
These will also be done as supersets again and resting 1 minute between sets. The fourth set should be a triple drop set as explained above in the first set of exercises. By the time you are done your arms will be completely exhausted and will need a lot rest. This workout should be performed every 5 to 6 days for 4 to 5 weeks or until the gains stop. Remember that you need your protein right after all of your muscle building workouts. When the nutritional component is in place you can add an inch to your arms during this time.
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