The Ultimate Arm Workout For Building Massive Arms Fast
Arm day. It’s every trainees favorite day because not only is it less mentally taxing than say training legs or back, but it’s the day you really get your pump on.
Few things feel better than a solid arm muscle pump after blasting your bi’s and tri’s with multiple sets. This said, there does need to be some logic behind your arm training days.
If you are simply hitting the gym and annihilating these two smaller muscle groups with as many sets as you possibly can, something has to change. You need to have a solid game plan going in so that you can see some solid results coming about because of it.
Let’s look at the main principles to base your arm training around.
Barbell Compound Work First for Big Arms
You didn’t think you were completing getting out of doing compound work, did you?
Good. Just because it’s arm day doesn’t mean you don’t need to train hard. Rather than doing your conventional bench press or rows however, you’ll want to do versions of these that stress the biceps and triceps to a larger degree.
Because you will be able to go heavier on these exercises, they tend to be superior for inducing strength gains.
Choose a close grip bench press for hitting your triceps and an underhand grip row or a reverse grip pull-up if you prefer.
Perform five sets of five reps to really maximize your strength gains.
Heavy Isolation Next for Huge Biceps & Triceps
After you’ve finished your compound work, then you’ll want to do heavy isolation next. This means barbell curls for biceps and tricep dips for triceps.
You’ll take your rep range up just a smidgen for these exercises, up to 6-8 reps. The goal here is still to focus on lifting a heavy weight while keeping the movement pattern very controlled so you evoke maximum mind-muscle connection.
Remember to maintain proper form during each rep as well as this will be key for reducing injury and stressing the muscles optimally.
Pump-Inducing Sets To Finish The Best Arm Workout Ever
Finally, you’ll want to finish your workout with a few pump-inducing sets. This is where you can have some fun.
Dumbbell curls, hammer curls, rope curls, or preacher curls – all are fair game at this point. Choose 1-2 different exercises for biceps and another 1-2 different exercises for triceps.
At this point, supersets are your best friend. You can either superset a bicep and tricep exercise together, or if you really want to up the intensity of you workout, try supersetting two bicep or two tricep exercises together.
Each time you hit the gym for a workout, try and do something different with these exercises. The change will do your body good and shock your muscles into responding.
Adequate Rest And Recovery for Best Results
Finally, one last tip – remember to rest. If you’re in the gym doing heavy chest or back days, you’re hitting your triceps and biceps on those days as well. Always remember that and plan accordingly.
Ideally you’ll want to have one day off between arm day and back/chest day to allow for the recovery process to occur. This makes it a great idea to place arm day after a leg day and right before you have a rest day.
If you’re ready, let’s show you the ultimate arm workout that will help you pack on size fast. Remember, half of your results will come from what you do in the gym. The other half will come from what you do out of the gym (in terms of eating and resting), so make sure that you tend to those as well.
Close Grip Bench Press – 5 sets of 5 reps
Bent Over Reverse Grip Barbell Curls – 5 sets of 5 reps
Barbell Dumbbell Curls – 3 sets of 8 reps
Tricep Dips – 3 sets of 8 reps
Dumbbell Curls with Tricep Rope Press Down – 3 sets of 10-12 reps
Dumbbell Hammer Curls – 3 sets of 12 reps (last set is a drop set)
Overhead Cable Tricep Extension – 3 sets of 12 reps (last set is a drop set)
Triangle Push-Ups To Failure – 1 set
If you train arms properly, you can see maximum size gains in no time.
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