BIGGER Arms By Science!

During my weekly Q&As I’ve been asked a number of times about how to deal with lagging body parts. But, most commonly… I get the arms.

So, what do I recommend to people as a cure for arms that just won’t grow?

Well, like with nutrition, I turn to science to optimize the results from training as well.

And, in the case of what I am sharing in this video, specialized training specifically for the arms.

What I am going to present to you here actually helped me pack on 1/4 of an inch onto my upper arms between June and August of this past Summer.

1/4 of an inch without drugs, and without being an absolute beginner! In fact, I’ve been training since the Fall of 2009.

So, I am pretty stoked about gaining 1/4 of an inch in under 90 days!

Assuming your diet, your sleep, and your overall training attitude are in check — and by attitude I mean that you train smart and like you mean it!

That you are consistent, and you challenge yourself. You don’t just go through the motions of a given routine.

If all of that is in check, then implementing the training advice in this video should certainly help you see newfound arm growth as quickly as naturally possible.

This routine follows all of the most-researched guidelines of a successful training program, only it focuses them on the arms!

In a nutshell, optimal frequency, optimal volume, and the specific training mechanisms which have been demonstrated to produce hypertrophy.

All of that and even more. So, let’s get to it!

This is the training split you will be using. Notice, I’ve pulled back on the frequency of all body parts with the exception of the arms. I’ve increased their frequency so as to put emphasis on them.

Normally, I would suggest that you train every body part twice to three times per week for overall optimized results… but, again, this split is all about emphasizing the arms.

So, take a break from normal training, and run this for 3 months or so, to give your arms that extra push, and see how you improve.

In this video I will only be taking you through an example arm day, or a Saturday of that training split. But, you can also use the same biceps and triceps exercises during the respective Monday and Tuesday sessions, as shown on the training split.

You will need to craft your own body part workouts for chest, back, shoulders and legs, or if you want my specific training protocols and so much more — head over to vegan muscle academy dot com forward-slash join dash now, and become one of my client success stories!

Now, let’s begin!

I generally begin a lifting session utilizing the first mechanism of hypertrophy known as Mechanical Tension, which requires the use of a compound movement coupled with a rep range that falls within the heavier-end of hypertrophy.

Mechanical Tension is all about that overload and force!

So, I kicked off this session with the biceps, and I chose underhand-grip chin-ups as my compound movement, clutching a weight plate between my thighs. I aimed for achieving or beating 6 to 8 reps for each of 3 total sets.

Between these sets of 6 to 8, I allowed myself 2 to 3 minutes of rest.

Once I finished with the chins, I moved along to close-grip bench presses for my triceps compound.

You will notice that am alternating biceps and triceps exercises.

I personally like how this strategy creates a solid back-to-front, antagonistic pump in my arms. Plus, while I am working on an exercise for either the biceps or triceps, the other gets a bit of a rest, so it feels a bit fresher and stronger when its turn comes up again.

Allowing for as much intensity as possible!

Anyhow, back to it.

With the close-grip bench, I also aimed to achieve or beat 6 to 8 reps for each of 3 total sets. Again, focusing on Mechanical Tension here.

After that, it was back to the biceps. This time, I was utilizing the second mechanism of hypertrophy known as Muscle Damage, where I focused on both controlled eccentrics as well as emphasizing the stretched position of the muscle.

For this reason, I chose Incline Dumbbell Curls. And I shot to achieve or beat 10 to 12 reps for each of my 3 total sets.

Between these sets of 10 to 12, I allowed myself 1 to 2 minutes of rest.

After I completed the Incline Curls, I moved along to the triceps, with Decline Dumbbell Triceps Extensions. I personally feel the decline variety offers the deepest stretch of all extension positions I’ve tried, with minimized stress on the elbow joints.

Dumbbells also assist in that latter regard, while also offering unilateral work effort. Total win!

As with the Incline Curls, I aimed to achieve or beat 10 to 12 reps for each of 3 total sets.

Again, emphasizing both the deep stretch as well as the eccentric portion of each rep.

After this, I moved back to the biceps — for a finale of sorts.

This time, I incorporated the third mechanism of hypertrophy known as Metabolic Stress. This is best achieved with an exercise offering a hard peak contraction, as well as going for an awesome pump and deep burn.

In this particular session, I chose single-arm dumbbell preacher curls. I will alternate these with dumbbell concentration curls or high double-biceps cable curls from session-to-session.

For the first two sets, I aimed to achieve or beat 13 to 15 reps each.

After this, I went for a third and final set with a lower weight, aiming for a pump-inducing 25-30 total reps. I also repped out with a degree of controlled speed… but, I did not get sloppy or sacrifice the contraction at the top of each for the sake of speed.

For a little background: on top of this higher-rep work satisfying the Metabolic Stress element, research out of Japan has shown that finishing off a muscle with a single very-high rep set, directly after heavier workloads, produces significant improvements in muscular strength, size and endurance than when a higher-rep finisher is not included.

This is why I love the science-based approach – it lends to very tactical and purposeful workouts for optimized results.

Anyhow, between these higher-rep sets, I allowed myself only 1 minute of rest tops. Sometimes as little as 45 seconds. I want to maintain that pump! I want it to burn!

Once the biceps were finished, I moved along to the triceps finisher.

In this session, I chose dumbbell kickbacks. I will alternate these with reverse-grip cable pushdowns.

As with the biceps, for the first two sets, I aimed to achieve or beat 13 to 15 reps each. After this, I went for a third and final set with a lower weight, aiming for 25-30 total reps.

Now, I don’t have many photos after this portion of the workout, but at this point I moved onto forearm work — utilizing the same mechanisms of hypertrophy, as well as set, rep and rest schemes.

I kicked off forearms with EZ-Bar Reverse Curls for 3 heavy sets of 6 to 8 reps as the compound.

Then I performed Palms-Up Wrist Curls for 3 sets of 10 to 12 reps, aiming for a deep stretch at the bottom.

Lastly, I finished with One-Arm Cable Hammer Curls, performing 2 sets of 13 to 15 reps, and a 3rd and final set of 25 to 30 reps.

And that’s all she wrote! 27 total working sets… arms trashed!

For those of you who decide to give what you’ve learned in this video a go, I want you to take before and after progress photos of your arms over the course of 3 months. Just 3 months!

And send me what you’ve got to cory at vegan muscle academy dot com.

If I get enough submissions, I may do a follow-up video celebrating your successes. You can remain as anonymous as you like! But, I ask that only vegans submit.

Just keep in mind, this routine is pretty high in volume, so it might be better suited to intermediate and advanced lifters. Beginners should really be focusing on building a solid overall foundation anyway, and not obsessing over any individual body part.

Also keep in mind… your sleep and diet NEED to be in check, or no routine, no matter how scientifically-sound, will produce optimal, or any results.

Anyway… feel free to drop comments below. And stir up dialogue.

REFERENCES

Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. https://www.ncbi.nlm.nih.gov/pubmed/27102172

Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. https://www.ncbi.nlm.nih.gov/pubmed/25546444

Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. https://www.ncbi.nlm.nih.gov/pubmed/24714538

Muscular adaptations to combinations of high- and low-intensity resistance exercises. https://www.ncbi.nlm.nih.gov/pubmed/15574075

THE MECHANISMS OF MUSCLE HYPERTROPHY AND THEIR APPLICATION TO RESISTANCE TRAINING http://www.lookgreatnaked.com/articles/mechanisms_of_muscle_hypertrophy.pdf

The 3 Essential Workout Methods for Muscle https://www.t-nation.com/training/3-essential-workout-methods-for-muscle

Training for Maximum Muscle Growth Explained https://bretcontreras.com/training-for-maximum-muscle-growth-explained/

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