Big Arms Workout

Training Bodybuilding
1

Anyone remember the “Big Arms” workout book/phamphlet that they used to give away with MM2K(before it sucked) subscriptions? There was another one too, called “Big Bench.”

Anyway, the arm routine is super abbreviated and a looks like a nice change of pace, so I’m giving it a try

Here it is:

Part1:
No direct arm work -use this till you have roughly 16" arms and can hit 300/400/500 or close

Phase 1: Monday: Squats 5x5, Bench 5x5, Pulldowns 5x5. Friday: Deads 5x5, Shrugs 5x5, Chins 5x5, and Close-grip bench 5x5.

Do phase 1 for 12 weeks.

Phase 2: Monday: Squats 5 x 5, Bench 5x5, Pulldown 5x5, Seated OHP 5x5, Calf raise 2x20, Abs. Wednesday: Incline press 5x5, DDB row 5x5, Shrugs 5x5, Abs. Friday: Squat 5x5 (70 to 80% of Monday’s weight), Close Grip bench 5x5, BLDL 5 x 5, Seated Calf raise 2x20, Abs.

Do phase 2 for 12 weeks.

Phase 3: Monday: Squats 5x6, Dips 5x6, Chins 5x6, Shrug 5x6, Standing Calf 4x10, Abs. Friday: Deadlift 5x6, Bench 5x6, Pulldown 5x6, Seated OHP 5x6, Seated Calf raise 4x15, Abs.

Do phase 3 for 12 weeks. Take 10 days off between each phase.

2

Looks more like a good strength & mass gain progarm in general(not arm specific), however if your other parts are strong enough, EDT by staley (can be found on this site) is the way to bigger guns.

3

This is a good overall mass workout if you consistently break into new poundages and eat like a horse. Only problem is if you’re a typical ectomorph like me, your arms will lag behind which is ok for a while. I did 5*5’s for my first year of training and my arms just now got to 16. Only problem is the rest of my body makes my arms look scrawny. :slight_smile:

I think when you’re arms get to about 15-16, it’s good to start using more “pumping up” style bodybuilding techniques. My arms (and legs) just don’t respond very well to low reps like the rest of my body.

ARM PRIORITY TRAINING
Standing bent bar curl, superset with
lying tricep extensions
(3-4 sets X 8-12 reps)

Hammer curl, superset with
overhead tricep extensions (3-4 X 10-12)

Wrist curl (3X12), superset with
thumbs up curl (3X8-12), superset with pulley pushdown (3X12-15)

Probably not good for beginners. After all, you can’t put big arms on a small body.

BTW EDT looks awesome for arms. Thanks samsmarts