I wanna build a very shape and weight muscle. I am including the type of diet you should follow to gain some good muscular bodyweight. October 2020 28. Malone if you wish to keep your arms that big you would have to make them bigger... so if you do this workout routine again add more weights to your sets... and do something for me start with week 2 and then move on to week 1 and then week 4 and then week 3 and end with week for again...so its basically 5 weeks and plzz feel free to add other workouts to your workout routine remember to add more weight plzzzzzz......by the way i'm only 15 years old and i'm a fitness expert. Some weeks you’ll muster through four rounds of lengthy dead arm hangs or variations of jump roping sets. Your last rep should be pretty hard but not to total muscular failure. newsletter subscribers! The driving factor for your physique goals is your diet. It’s also a great idea to put in maintenance exercises that act as part of your specialization workout. "The Preacher (Scott) Curls are done on the "Scott" bench (made famous by Larry Scott) or "Preacher" bench. Each training phase builds on the next to … This is known as periodization, and research confirms that using periodization, which is the continual cycling of weight and rep ranges, produces the greatest gains in muscle size and strength. The Arms Specialization Workout Mobility Warmup: Perform a single-arm band biceps stretch for 2 to 3 minutes. Jul 6, 2016 - THIS IS AN "I'M A GYM-RAT BLOG" !18+ PLEASE (THOUGH NOTHING IS TOO OFFENSIVE)! As bodybuilding legend Vince Gironda said, “Rules are made to be challenged, questioned, changed or completely broken. Check your inbox for your welcome email. doing back to back exercises without a rest in between. May 24, 2016 - Lee Hayward's Blast Your Biceps Program. He is also a cover model who has helped thousands of skinny guys transform their physiques. Don't feel bad, you're not alone, my friend! with in-depth instructional videos. mine crazy with ur lack of knowledge and stupid questions. Hey Justing, I've insanely long arms and no matter how harder I worked, my arms never gained size. Without further ado, here are your twice-weekly arm workouts for this four-week routine. By consolidating these parts into one day, you also leave more time for extra arm workouts and adequate rest – the two things you'll need most to grow those guns! Then, you'll do an arm circle with your right arm - reach towards your hip to initiate and complete the circle. Here's a routine that I suggest you follow (this excludes your arm routine which we'll get to in a minute):The first thing most people think is that this routine is pretty basic and simple. It's OK to cheat just a little on the last rep. Rest periods will be longer than your Monday workout. Workout B starts with a narrow grip bench press – a … You should include at least one unilateral exercise per specialization workout. © 2020 Bodybuilding.com. It's probably an indication that you've been overtraining and not recovering enough to make gains. And 20-30 reps means to do it 20-30 times so pretty much failure. It's nearly impossible to add significant muscle mass without putting on a little bulk. There is no absolute right way, or wrong way, to workout.” It's time to break the rules. Let's take squats for example. Return your right hand to the ground. How much can you increase your arm size in 31 days? He was constantly analyzing every facet of his training, including his diet and sleeping habits. We all know how important it is to train legs, chest, shoulders, and back with reckless intensity, but every guy wants to improve the most visible mirror muscles – his arms! Arm Specialization Workout Program A 3 phase mass building system will help take your physique to the next level of muscular development. If you've been doing a lot more volume than this for a while and your gains have been stagnant, you might find yourself starting to gain strength and size on other body parts. He is gone but his training wisdoms will live forever. Home; Shop; Blog As a gauge, you should physically be able to do about one more rep if you pushed to failure. I like to do them alternating style because it feels like I can direct more concentration and contractile power to the muscle that way. Avoid injury and keep your form in check I been working out at the gym and it hard to get that 6 pack abs. What does it mean by one rest pause set of 20-30 reps? My Question, Can I continue this program for another 6 months? Then when we were done with curls, we moved onto bench presses with chains, French presses, eccentric dips and all manner of other brutal arm exercises. On week 5 atm and I've gotta say i can already see the results, this is a great workout!Just one question though,I'd like my arms to stay this big so would it be ok if I do this workout for another 4 weeks or is it better for me to switch to another one,and if so is there one anyone would recommend? and repeat until you've completed your set. He was constantly analyzing every facet of his training, including his diet and sleeping habits. Tom Venuto. Couple this with optimal pre- and post-workout nutrition and post-workout cryotherapy, and the result is an average gain of 1/8 inch per workout. You want to simply maintain the rest of your physique while specializing on arms. Build muscle, lose fat & stay motivated. Here's a routine that I suggest you follow (this excludes your arm routine which we'll get to in a minute): Already have a Bodybuilding.com account with BodyFit? set up those rest bars so that when you bring the bar down off the rack you're actually setting the bar on the rest bars on each side of the bench approximately 12 inches from your chest (whatever gives you 12 inches of motion from rack to rest bars). Never go below 12 reps on these exercises. Blast Your Biceps – Arm Specialization Workout Program. When bench pressing I usually do reps in the range of 4-6 for strength and my chest is pretty big but Imma try this workout and see what happens. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. pin-press: use either a bench press "machine" that has the assist bars along the sides to guide the bar or a bench press bench that has adjustable rest bars on the side. Hey Justin, I've insanely long arms and no matter how harder I worked, my arms never gained size. I've seen real results with this workout and i like it so much now i repeat the last week cause it's more intense My bet is if you've been training for any length of time and are the proverbial easy-gainer (good genetics) then you probably wouldn't even be reading this article. Make sure you keep up the intensity on these days, especially when you train back. Web page addresses and e-mail addresses turn into links automatically. If you're an easy-gainer just about anything you do works to build bigger muscles. In other words, keep going until you can no longer physically complete a rep in good form. billy no strength training is when you do a rep range between 8 and 12... if you are doing a rep range between 4 and 6 its for building mass but you must go heavy. I hate it when someone posts a program and doesn't list the rest time between sets. When i do chest i do bench press, wouldn't it be to stressful for the chest to do the next day close grip bench press?, or pin-press? Another key element to this program is the constant switching up of weight and rep ranges every workout to keep your arms growing. Case closed; another victory for multiple sets. Don't risk doing a workout improperly! These 2 exercises are done in a super-set (superset video) fashion. Look no further! I wish you success in your training and hope to hear that you gained that magical extra inch on your guns over the next 31 days. Muscle & Strength, LLC You can have significantly bigger arms in only 31 days! Only rest 45 seconds to 1 minute between each super-set. Even if you?re a hard gainer and have been disappointed with other diets... + Learn how to build muscle, burn fat & stay motivated. Can u tell me what the quickest way to lose weight and have a 6 pack abs? That's exactly right! Learn how to get order discounts and FREE fitness gear! Always warm up with 50 – 100 easy reps of very light curls and extensions before you get started. You don't have to use protein powder if you can't afford it, it's not totally necessary. This phase is critical because it helps to solidify the new muscle gains you just made from the Arm Specialization Training Phase. For example, bench presses and barbell rows are chest and back exercises, respectively, but they also hit triceps and biceps. Heavy deads contribute to great forearm development as well as, if not better than, any other lift you can perform in the gym. What weight should I use for the different exercises? Columbia, SC 29209 There are no set loading parameters (see "EDT Training Procedure" below for more details) – your only objective is to gradually force feed more and more work on your bi's and tri's for 8 successive workouts. Only rest 1 1/2 to 2 minutes between each set. BRANDED & BEST PRODUCTS GUARANTEED! If you follow a practical arm specialization program and do everything else correctly (diet, rest, supplements, etc.) 1180 First Street South Your arms won't grow if you're not gaining overall strength and body weight, so don't think you can afford to dedicate your whole damn week to curls and extensions! The Seated Dumbbell Tricep Extension is done by grabbing one "bell" of the dumbbell with both hands and lowering it behind your head while keeping your elbows pointed toward the ceiling. If you find your strength increasing on these other exercises during your 31-day arm specialization program, then by all means, go ahead and increase the weight. 250 total reps per workout. Your last rep should be pretty difficult but not to total muscular failure. If you're going to follow a specialization routine and try to build as much arm size as possible in 31 days, then I wouldn't be too worried about "bulking up" a little and adding a few pounds of body fat. workout correctly the first time, every time. Do a set of the standing dumbbell curls and then immediately do a set of the seated dumbbell tricep extensions. Your arms can really take a beating and be ready for more in days, so we're going to schedule two arm-focused workouts per week. I used to weight at 195 lbs but now I weight at 150 but I need to lose about 10 lbs. more exercises, + But when you have a stubborn lagging muscle group you need to do more than just “total body workouts” to target that specific muscle group and bring it up to par with the rest of your body. For workout A, that's a deadlift. As a gauge, you should physically be able to do about one more rep if you pushed to failure. I really wanna do everything right! Like the arm workouts, each week’s C-4 Burst is unique. Use the same weight for each set. How come why for so many people don't know how to Given this is a free program you get what you pay for. Join 500,000+ newsletter subscribers! We like hammering one section, or head, of the biceps in all three position, with the other head getting less attention, as outlined in the X Arms e-book. Email: click here. One workout still leaves plenty of time and energy for one or two bench press variations, an overhead press, and a few different flyes and side raises. what is the fastest way to get 8 pack abs? The content of this field is kept private and will not be shown publicly. "Red meat, chicken, fish, eggs, and dairy products contain all the essential amino acids that are required by your body to support growth.". Each Wednesday try to use a little more weight than you did the previous Wednesday's workout. We all should know that size comes from "time under tension" because that produces strength which results in size. Big Arms Fast: 4 Week Specialization Workout This four week bicep and tricep building specialization routine from transformation expert Justin Woltering is designed to help you bring up your lagging arms… For muscles to grow you need to eat more calories than what your burn and a majority of these should come from lean sources of protein (chicken breast, turkey, lean beef, low/no-fat Greek yogurt, etc.). Blast weeks feature 3 arm building workouts and are super-high volume. To allow for adequate rest, you'll need to consolidate the rest of your week as follows: Don't worry, your chest and shoulders won't shrink without entire days of their own! Learn how to cook delicious healthy meals and snacks! Build muscle, lose fat & stay motivated. Phase 3 - Hardcore Mass & Power Training Workouts. My arms are lagging so im considering doing a split like so: Day 1: arms Day 2: legs/shoulders Day 3: chest/back Day 4: abs/cardio Day 5: rest Repeat Arm specialization - Bodybuilding.com Forums Shop Just eat plenty of good wholesome food and try to avoid the sugary junk. Rest as long as necessary to recoup your strength so you can go all out on the next set. Bicep workout program. All rights reserved. This is also very convenient because most of this food can be prepared and taken to work or school in a lunchbox or "Lil Playmate" type of cooler. These workouts will have you filling out your shirts in 4 weeks flat; no more baggy sleeves! by the way i'm only 15 years old. Sign In. Join today and unleash the power of BodyFit! PH: 1-800-537-9910 Do NOT go to absolute muscular failure on each set. With enough dedication, you'll be amazed at how fast you can progress in just 4 weeks! 5 Then do an elevated triceps stretch for 2 to 3 minutes. speak Engrish when leaving a comment. So in your arm routine, you can program them as both maintenance work and specialization work. We teach you how to do thousands of exercises! I want to work chest, back, legs, and shoulders too you know. Specialization programs have been around forever. Arms are much more toned and a little bigger. The first thing most people think is that this routine is pretty basic and simple. Learn how real people made their transformations! Workouts to Consider on a Cruise Week: On a Monday, you will need to concentrate further on your arms, chest, and shoulders. The 4-Day Split For Arm Specialization. You can drink milk, or you can use powdered milk instead. Hey I whey 300 lbs. Testogen-XR is the World's first concentrated testosterone and nitric oxide booster - in a powder. These sets are all done to temporary muscular failure. Cruise weeks are still challenging, but the frequency is dropped to 2 workouts and the volume per session is cut in half. So let's get back to my original question. more exercises. I learned a secret that many successful bodybuilders know to keep their bodies in a positive nitrogen state for growth. Frequency is the name of the game when you're trying to improve a week body part, and you need to organize your entire split accordingly. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. If you've been doing a lot more volume than this for a while and your gains have been stagnant, you might find yourself starting to ga… Cm I repeat this workout after 4 weeks again. Zane’s philosophy was that you don’t have to have 20-inch arms and weigh 250 lbs to look impressive. your hands are closer. You weren't able to select your parents so you're stuck with your genetic potential to build muscles. If you can do all 3 sets for 12 reps it's time to increase the weight. JP FITNESS CONCEPTS Arm Specialization 6 Weeks / 5 Days per Week / Expert Why Purchase. Justin Woltering is a fitness expert, author, and Dymatize sponsored athlete. We're going to start with your new 31- day arm routine. I tired this program and it seems to be working great for me so thanks much. The Preacher (Scott) Curls are done on the "Scott" bench (made famous by Larry Scott) or "Preacher" bench. Other foods like beans and nuts have protein, but it is an incomplete protein. He kept detailed records of every workout and routine that he ever used. That is a protein source that contains all the essential amino acids (protein is composed of amino acids) that are required by your body to support growth. The weekly C-4 Burst workouts are about adding conditioning to your arm specialization routine, particularly toward the forearms (nope, Athlean-X didn’t forget about them!). Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. No matter how pumped your arms feel while you're training, they're never going to really grow until you eat and rest. Prior to the arm work, it will include dumbbell curls, cable … pin-press is when you take the bar from the rack, bring it down, set it on the rest bars so that you aren't holding up any weight, pause for a hot second, then push it back up. I have 55 years and I can't keep bigers my arms just when lift , you can recommend some products to build and keep my muscle thanks. Squats, deadlifts, leg presses, rows, and pull-ups – the stuff you should be doing year-round. You don't want to fatigue your arms before the real work gets under way, but you do need to get plenty of blood into the muscles before you handle heavy weights. I don't expect you to dive in and eat all this the first day, I want you to eat progressively (just like you will train progressively) try to eat a bit more each week. Already have a Bodybuilding account with BodyFit? Hey guys what exercise should i add to this routine ? Sorry Josh, but that is incorrect. Hey. On Fridays, do your arm workout first before the workout rest of your body. August 11, 2020 August 24, 2020. This is something a bit different. i want to take suppliment , vch one is good to tak, The best supplement is food, and lots of it, you need to eat more to get big, whatever you eat now double it, steak, chicken, brown rice, sweet potato (so you literally feel like you are going to be sick all day every day) then you will grow. bench is for chest, closegrip you are working your tri's. Agreed. Augie as a fitness expert myself i would like to give you the rest times for this programme for the first week give yourself 90 seconds rest between each set...for the second week give yourself 60 seconds rest between sets and for the last 2 weeks give yourself 30 seconds rest between sets... the reason why the rest times for the first 2 weeks are longer than the last 2 weeks is because for the first 2 weeks you'll be doing strength training and the last 2 weeks are for building overall muscle mass............it would make no sense having muscle but have no strength okaaaaaayyyyy. This is considered one super-set. well, rabeet a super-set is when you do an exercise and move on to the next one with no rest inbetween eg. Drive left foot to your left hand and repeat on left side. We'll be stressing your recovery abilities by more frequent training for the arms, along with increased volume and intensity so we need to keep that delicate balance in your recovery ability. There is a big difference to having big arms when you are measuring the size of the arm compared with great arms which is what we will be discussing here. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. That's great! My Question, Can I continue this program for another 6 months? Leave a comment The exercises to follow include bench press, pec dec, military press, and side lateral raise. Each arm workout starts with a big lift. A complete resource of bodybuilding information designed to help you achieve your goals as quickly as possible! But first, it’s vital that you implement the tips mentioned in the mind-muscle connection and exercise tutorial chapters. On the legs and back days, train as you normally would. Followed for the duration with 60 seconds rest between sets where called for. … Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program, Super-Set (Use the same weight for each exercise, and aim to hit failure between 10 and 20 reps.), Pin-Press (In the power rack: set up so you have about a 12” range of motion, use a close grip, and come to dead stop between reps. try to use the same weight for all sets.). Examples of great unilateral exercises are: single leg pistol squats, single arm over-head presses, single arm dumbbell chest presses, Bulgarian split squats and dumbbell rows. The EDT arm specialization mesocycle consists of two workouts a week, separated by 2-3 days of rest between workouts. You morons drive Like I said before, we're simply trying to maintain your physique while focusing on arm development.