ADD AN INCH TO YOUR ARMS IN 4-WEEKS!

ADD AN INCH TO YOUR ARMS IN 4-WEEKS!

Most guys in particular wouldn’t mind adding a bit of meat on to their arms; and this routine will do just that. Now I always think that it’s better to under promise and over deliver on results, rather than the opposite. So although I’m saying this routine can add 1-inch to your arms, those that I’ve experimented with using this routine in that past have smashed that expectation!!

One thing I would like to mention before I go in to the routine is one of the biggest mistakes I see when it comes to training arms. The Biceps, Triceps and Forearms are proportionally fairly small muscle groups, they also take a beating during most training sessions, for example even when gripping on to a bar to perform Deadlifts they’re being stimulated. Using a specialised training programme, your arms therefore only require a low amount of volume for them to be able to respond and grow.

WHY THIS PROGRAMME WORKS?

In THIS previous article I described the exact mechanisms responsible for muscle tissue hypertrophy. But just for a quickie reminder and to quote a previous article; the following 3 things are important to be able to target during a routine in order to MAXIMISE the hypertrophic response.

MECHANICAL TENSION – When a muscle passively stretches (stretching the muscle without actively contracting it) this is what’s referred to as passive elastic tension. On the other hand if you place tension on a muscle by isometrically flexing it as hard as possible, this is referred to as active tension. During both cases high amounts of mechanical tension are formed. High mechanical tension appears to be a potent growth stimulus and not only increases hypertrophy but unloads the effects of atrophy – So more muscle growth and less tissue breakdown!

Best ways to achieve: High tension isometric exercises, High tension stretching between sets, Heavy/High load exercises for a short to medium time under tension.

>METABOLIC STRESS – Metabolic stress is a result of exercise that relies on anaerobic glycolysis for energy production, and is typically achieved with the type of training associated with high lactate and hydrogen ion production, increased blood acidity, and the subsequent “burning” sensation experienced. This build-up of metabolic by-products can trigger an anabolic hormonal surge, including growth hormone (hGH) and insulin-like growth factors, among other things. The occlusion of veins by repeated muscle contractions also prevent blood from escaping, and cell swelling to occur, as well as hypoxia or a lack of oxygen supply to the muscles.

Best ways to achieve: Moderate/Moderate-light exercises for medium to long tim
e under tension, Shorter rest intervals, Drop sets and various other intensity techniques, Blood flow restriction (BFR)/Occlusion training, any form of training that causes an intense pump!

MUSCLE DAMAGE – Most of us are aware that muscle damage, or tissue breakdown occurs during resistance training. It is theorized that localized damage to muscle tissue can activate a hypertrophic response. In short the response to localised damage, or myotrauma, is one that can be compared to muscle injury and the inflammatory response to infection. This response is believed to release various growth factors that may ultimately lead to hypertrophy, providing muscle protein synthesis exceeds degradation or tissue breakdown during the repair phase.

Best ways to achieve: High intensity/Heavy sets (i.e., more than 85% 1RM), Loaded stretch training and achieving full range of motion, Mechanical drop sets, Extended sets with heavy weight, Eccentric training.

Most ‘traditional’ training routines only hit 1 or at a maximum 2 of these mechanisms, whereas we’re going to hit all 3.

Bigger stronger arms not only look great, they’ll also have a carry over to your bigger lifts, so why not give this one a try and see if you can add (at least!!) an inch to your arms in 4-weeks!!

 

THE PROGRAMME

WEEK 1
Exercise Sets Reps Weight Rest Speed
1a 10 inch Grip Bench Press 3 8 10RM 10’s 2-0-1-0
1b Neutral Grip Pull-up (with Fat Gripz) 3 8 Bodyweight 90’s 2-0-1-0
2a Concentric Neutral DB Press – Eccentric Triceps Extension* 3 10 10RM* 10’s 4-0-2-0
2b Concentric ‘Cheat’ DB Curl – Eccentric Controlled Curl** 3 10 10RM** 60’s 4-0-2-0
3a Strength Band Curl, for speed 3 30 secs Red or blue band 10’s X
3b Strength Band Triceps Pushdown, for speed 3 30 secs Red or blue band 30’s X

 

WEEK 2
Exercise Sets Reps Weight Rest Speed
1a 10 inch Grip Bench Press 4 6 8RM 10’s 2-0-1-0
1b Neutral Grip Pull-up (with Fat Gripz) 4 6 Bodyweight + Add weight 90’s 2-0-1-0
2a Concentric Neutral DB Press – Eccentric Triceps Extension* 4 8 8RM* 10’s 4-0-2-0
2b Concentric ‘Cheat’ DB Curl – Eccentric Controlled Curl** 4 8 8RM** 60’s 4-0-2-0
3a Strength Band Curl, for speed 4 30 secs Red or blue band 10’s X
3b Strength Band Triceps Pushdown, for speed 4 30 secs Red or blue band 30’s X

 

WEEK 3
Exercise Sets Reps Weight Rest Speed
1a 10 inch Grip Bench Press 5 5 6RM 10’s 2-0-1-0
1b Neutral Grip Pull-up (with Fat Gripz) 5 5 Bodyweight + Add weight 90’s 2-0-1-0
2a Concentric Neutral DB Press – Eccentric Triceps Extension* 5 8 8RM* 10’s 4-0-2-0
2b Concentric ‘Cheat’ DB Curl – Eccentric Controlled Curl** 5 8 8RM** 60’s 4-0-2-0
3a Strength Band Curl, for speed 5 30 secs Red or blue band 10’s X
3b Strength Band Triceps Pushdown, for speed 5 30 secs Red or blue band 30’s X

 

WEEK 4
Exercise Sets Reps Weight Rest Speed
1a 10 inch Grip Bench Press 6 4 5RM 10’s 2-0-1-0
1b Neutral Grip Pull-up (with Fat Gripz) 6 4 Bodyweight + Add weight 90’s 2-0-1-0
2a Concentric Neutral DB Press – Eccentric Triceps Extension* 5 6 6RM* 10’s 4-0-2-0
2b Concentric ‘Cheat’ DB Curl – Eccentric Controlled Curl** 5 6 6RM** 60’s 4-0-2-0
3a Strength Band Curl, for speed 5 30 secs Red or blue band 10’s X
3b Strength Band Triceps Pushdown, for speed 5 30 secs Red or blue band 30’s X

GLOSSARY

Speed refers to the eccentric portion (i.e., 2 seconds) – bottom of the lift – concentric portion (i.e., 1 second) – top of the lift. So for example 4-0-2-0 means a 4 second eccentric, 0 seconds at the bottom, 2 second concentric, and no rest at the top. X means as fast as possible in the given timeframe.

Weight: RM refers to ‘Repetition Maximum’. If a 10RM is suggested that would mean to pick a weight you could perform 10 repetitions with before technique breaking down or failing.

Exercises: Each exercise is part of a superset – 2 exercises are to be performed back to back, for example 1a with 1b, 2a with 2b and 3a with 3b. Exercises themselves are pictured below.

* Pick a weight around 10% greater than what you would normally be able to lift during this exercise. Perform a neutral grip/hammer grip dumbbell bench press on the upward protion of the lift, then trainsition to a triceps extension for the eccentric portion executed under control for around 4 secs.

**Pick a weight around 10% greater than what you would normally be able to lift during this exercise. During the upward/concentric phase use some slight hip motion to ‘cheat’ the dumbbells up, then perform a 4 second eccentric under control.

10 INCH BENCH PRESS

NEUTRAL GRIP PULL-UP (WITH FAT GRIPZ)

CONCENTRIC NEUTRAL DB PRESS – ECCENTRIC TRICEPS EXTENSION*

CONCENTRIC ‘CHEAT’ DB CURL – ECCENTRIC CONTROLLED CURL*

STRENGTH BAND CURL, FOR SPEED

STRENGTH BAND TRICEPS PUSHDOWN, FOR SPEED

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