first of all, maybe try a different title for your next thread..
here's an insane arm routine that strength coach Jon Doyle created..try this, making sure to not neglect the rest of your bodyparts, but focusing on the arms.
also, make sure your nutrition is on time; if you need help with this, start by reading Dexterium's thread posted in the 'Nutrition' section.
Quote:
MONSTER PIPES: The Ultimate Arm
Girth Enhancer
While it’s true that every program should be based around heavy compound movements
such as squats, deadlifts, cleans, pulls and presses, you CAN increase your arm size…
and quickly! It’s common knowledge that you generally need to gain 10-15 pounds of
bodyweight to gain an inch on your arm, but with the proper program, that simply not true.
In fact, I see it every day. Guys putting 1-2 inches on their arms in a short period of time.
Now, don’t be fooled by arm measurements – it’s pretty similar to asking a guy how many
chicks he’s been with. Very few natural guys have 18 inch arms, let alone “24 inch pythons”
claimed by many. If you get your arm girth up to 17-18 inches they will look like Rocket
launchers!
NOTES:
• For experienced lifters, in order to gain size in a particular bodypart, you should move to
a maintenance phase on all other body parts for the duration of your bodypart-specific
workout phase.
• Complete all sets of letter group before going on to next letter group
• Alternate exercises of same letter group
• Rest 30-45 seconds between sets.
• On all biceps exercises, keep wrists “relaxed” so emphasis is on biceps and not forearm
muscles.
• Focus on squeezing muscle on each and every rep.
• Perform each workout once per week.
• Be sure to get adequate carbohydrates & proteins before and after training.
Workout 1
A1. 30 Degree Incline DB Curl – 6 sets x 6 reps…3-1-1-1 tempo
A2. Decline Close-grip Bench – 6 sets x 6 reps…3-1-1-0 tempo
-hands about 14 inches apart. Don’t put hands too close together.
B1. Barbell Drag Curls…4 x 8…2-2-2-2 tempo
-As you curl keep barbell in contact with body at all times
B2. Seated Rack presses…4 x 6…2-0-1-0 tempo
-Lower barbell to top of head and press from there
C1. Barbell Curl Iso- Holds…3 x 60 seconds
-Hold Barbell slighter higher than parallel with floor and squeeze biceps for
maximum effectiveness. Keep wrists neutral at all times.
C2. Close Grip Pushup Iso Hold…3 x 60 seconds
-Keep elbows by sides and hold at angle where you feel maximum tension on triceps.
27 www.USPlabsDirect.com
Workout 2 (3-4 days later)
A1. Incline Zottman Curls – 5 x 8…3-1-1-1
-Curl up, reverse curl (palms down) as you lower
A2. Flat bench 1 1/3 Close Grip bench – 5 x 8…3-1-1-0
-One rep – Lower bar to lower chest/upper torso area, press 1/3 of the way up,
lower back down to body, press bar until arms are 98% straight
B1. Scott Reverse Curls…4 x 6…3-0-1-2
-Using preacher bench, place arms over opposite side of where you’d normally (you
are standing - facing where you’d normally sit).
B2. Decline DB 1 1/3 Triceps Extensions…4 x 8…4-2-2-1 tempo
C1. Supine cable Curl…3 x 10…3-1-1-2
-lay down on cable machine where you would perform seated cable row. With
straight or ez curl bar, keep elbows tight to side and curl towards body.
C2. Dual Rope Pressdown…3 x 10…4-1-1-2 tempo
-Use two triceps ropes on one pulley, one for each arm. Significantly increases
exercise range of motion and triceps recruitment.
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