Want bigger arms: you gotta lift and eat

2 posts | Original | Recent
 
Image_thumb
29 Posts
Jan 16, 2015 4:29am
via Android

Ok so I see a lot of guys on here asking about how to pack size on their arms and Yada Yada Yada. I have no idea what exact workouts people are doing but try this on for size. For 1 month solid just to break up your usual routine start doing the 3 big compound lifts 3 days a week (mon wed fri), deads, bench and squats. Rotate the order each day and do 6 sets on each starting for 10 reps day 1, 7 day 2 and 4 on day 3 and increase the weight by 10% each day and start 5 % higher each week following. Ensure you have 60 sec rest between sets. You'll not only get stronger but you'll hammer your central nervous system into creating new growth and preparing for harder workouts.

Image_thumb
9 Posts
Jan 16, 2015 7:19am
via Android

Nice. I would love to try that. Any tips for calves? That's my specific lacking point on my body?

16 Jan
Many many calve raises. When you think your toes are pointed enough try to push even further. There are a few variations to do: seated, standing, donkey just to name a couple. Do as many as you're able to and vary it. Calves can handle big weights for extended periods and respond well to such.
Reply


Skimble-workout-trainer-download-app-recommended-programs

Download_app_store_ios Download_google_play_android_172x51


Workout Trainer Forums

Welcome Wagon

6,240 topics, 38,253 posts

Motivation & Support

8,510 topics, 41,720 posts

App Updates

17 topics, 53 posts

Ask the Pros

725 topics, 1,847 posts

Workouts and Programs

2,897 topics, 12,155 posts

Trainer Tools

10 topics, 37 posts

Featured Training Programs

Off the Couch Blast

Off the Couch Blast

Casual Time 2 Weeks
Functional Fitness 1.0

Functional Fitness 1.0

Casual Time 3 Weeks
Weight Loss Bootcamp

Weight Loss Bootcamp

Intense Time 3 Weeks
Brazilian Booty Butt

Brazilian Booty Butt

Moderate Time 4 Weeks
Body Blast Bootcamp

Body Blast Bootcamp

Intense Time 4 Weeks
Lose It. Tone It!

Lose It. Tone It!

Casual Time 4 Weeks

Featured Workouts

Chiseled Core

Chiseled Core

Casual Ic_time_32x32 41 mins  
Core  
Learn to HIIT

Learn to HIIT

Moderate Ic_time_32x32 30 mins  
Legs  
WARR PHYSIQUE - Cardio Sprints

WARR PHYSIQUE - Cardio Sprints

Intense Ic_time_32x32 18 mins  
Legs   Ic_workout_dumbbell_32x32 Jump Rope
Warm Up!

Warm Up!

Casual Ic_time_32x32 7 mins  
Lower Body  
Body Kickstart

Body Kickstart

Moderate Ic_time_32x32 18 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell, Bench, Jump Rope
Core Galore

Core Galore

Intense Ic_time_32x32 16 mins  
Core