| Most people who want bigger arms focus on training | | | | Barbell Curl - 1 x 10 - 12 (6) |
| their arms. Makes sense, right? The problem is that | | | | That's it! Doesn't look like much, does it? Ah, but let |
| your body will only allow so much disproportinate | | | | me explain how you perform the arm specialization |
| growth. In other words, if you don't train your big | | | | routine. For the dip and the pullup, you perform the 1 |
| muscles like you legs and back hard enough to make | | | | rep in super slow. And I mean super slow. Perform |
| them grow, your arms will only get so big. So if you | | | | the positive portion of the rep first and take 30 |
| want big arms you need to train your legs and back | | | | seconds to complete it. Then perform the negative |
| hard. | | | | and again take 30 seconds. The entire rep should |
| There's another complication with focusing on your | | | | take 60 seconds. |
| arm training. Most people end up overtraining and not | | | | The next exercise (either the tricep pressdown or |
| only do their arms refuse to grow, they get smaller | | | | the barbell curl) is done in superset fashion. No rest |
| and weaker which is the total opposite of what | | | | for the wicked, or those that want big arms. Do a |
| we're trying to accomplish. Why does this happen? | | | | set to failure, failing around 10 to 12 reps. Then, drop |
| Most people, when trying to specialize on their arms, | | | | some weight and immediately do a drop set that |
| increase the volume and intensity of their arm | | | | gets you around another 6 reps. That's it. The work |
| training. The problem is that their biceps and triceps | | | | is very short but brutally intense. |
| already get a lot of work via back, chest and | | | | Now, a lot of you may not be able to complete a 60 |
| shoulder training. | | | | second rep on the pull up or the dip. That's fine, do |
| So how can we focus on our biceps and triceps | | | | what you can and try to extend the time in each of |
| without falling into the trap of overtraining? By | | | | the next two workouts. For those of you that are |
| training smarter and harder and not necessarily | | | | super strong (or if you get strong enough and go |
| working longer. I'm always amazed at the arm training | | | | back to this routine later) you can try the ultimate |
| routines I see in the magazines; 5 or 6 exercises for | | | | one rep dip or pullup. |
| the biceps and the same or more for the triceps, and | | | | In this version you start with the negative instead |
| a total of 15 to 20 sets of more. That's nuts! | | | | and you do the following: |
| Here's a great weight training routine that can add an | | | | Negative - 30 seconds |
| inch or more to your arms in a week. That's three | | | | Positive - 30 seconds |
| total workouts. For this week, you'll do a full body | | | | Negative - 30 seconds |
| routine, working your entire body three | | | | Now, some keys to making this work. Obviously, you |
| nonconsecutive days per week. For example, training | | | | have to be ready to work extremely hard. That |
| on Monday, Wednesday and Friday. | | | | shouldn't be a problem, as the routine is very, very |
| Set totals don't include warm ups | | | | short. If you've been working out hard for awhile, or |
| Squat - 2 x 10 - 12 | | | | doing very long workouts, you'll probably get the |
| Pullover - 1 x 10 - 12 | | | | most out of this routine by staying out of the gym |
| Dumbbell Flye - 1 x 10 - 12 | | | | for at least a week. Not easy, I know. I just did this |
| Dumbbell Upright Row - 1 x 10 - 12 | | | | myself after going all out for about 13 weeks. It was |
| Arm Specialization Routine | | | | tough but I knew I needed it. |
| Triceps | | | | You also have to get enough nutritious calories. Have |
| Dip - Bodyweight x 1 rep | | | | a high carb, high protein drink right after your |
| Tricep Pressdown 1 x 10 - 12 (6) | | | | workout. |
| Biceps | | | | Minimize any other physical activity. Get 6 meals a |
| Pullup - Bodyweight x 1 rep | | | | day with lots of protein and calories. |