O.k i have devised for myself a new training program designed specifically to increase the size of my biceps and triceps. It will be one week on one week off for arm isolation with the week off for chest, back, shoulders and legs maintainence.
So i have picked one bicep and tricep exercise each that will work well with my system. Using the cable machine for bicep curl and tricep pressdown. I will perform one rep of curls exploding on the positive and taking 5 seconds on the negative, using my 5 rep maximum. I will rest 10 seconds then perform a tricep pressdown exploding on the positive and again taking 5 seconds on the negative using my 5 rep max.
I will rest another 10 seconds then repeat. I will do this 50 times. It should take around 30 minutes.
That will be all my training for that day. I will try to do it 6 days straight then take a week off then repeat. If i can do this and get bigger and stronger arms i will try it for other bodyparts.
I haven’t used eccentric focused training in a LONG time or rest pause so it will undoubtedly produce some results. I will measure my arms before and after the cycle.
EDIT: I ONLY DO 1 REP OF EACH EXERCISE BEFORE RESTING.
I don`t know how that would work for adding mass (pretty well I would assume, lots of lifting) but that as an idea sounds fantastic. I hate all these “go to failure on every set”-programs. Your idea is the best way to lift a lot of pounds.
O.k so i have tried this two days in a row and i feel pretty good. No problem completing the workout. It seems to make my arms bigger instantly and they even seem bigger after already.
This could be the workout of the century! HOLDS BREATH.
[quote]big balls wrote:
O.k i have devised for myself a new training program designed specifically to increase the size of my biceps and triceps. It will be one week on one week off for arm isolation with the week off for chest, back, shoulders and legs maintainence.
So i have picked one bicep and tricep exercise each that will work well with my system. Using the cable machine for bicep curl and tricep pressdown. I will perform one rep of curls exploding on the positive and taking 5 seconds on the negative, using my 5 rep maximum. I will rest 10 seconds then perform a tricep pressdown exploding on the positive and again taking 5 seconds on the negative using my 5 rep max.
I will rest another 10 seconds then repeat. I will do this 50 times. It should take around 30 minutes.
That will be all my training for that day. I will try to do it 6 days straight then take a week off then repeat. If i can do this and get bigger and stronger arms i will try it for other bodyparts.
I haven’t used eccentric focused training in a LONG time or rest pause so it will undoubtedly produce some results. I will measure my arms before and after the cycle.
EDIT: I ONLY DO 1 REP OF EACH EXERCISE BEFORE RESTING.[/quote]
bro, with all seriousness, you dont need to work your arms just yet. and that routine, not really effective imo.
Yeah because i’m so hardcore i’ve progressed to free weights. Now today i did this workout but with barbell curls and nosebreakers.
It’s because i’m so hardcore and motherfucking hard that i did this. You see i can already do one arm pressdowns with the whole stack in my gym. Now i figured i’m going to get a hell of a lot stronger with this routine so a barbell is ideal. On this routine within 2 years one would be capable of curling 400kgs or a gay 900lbs and nosebreaking 450kgs or 1012.5lbs.
Today i started wqith an easy 35kgs… and then i raped my younger brother with a spoon.
tremendous…Your arms are built like mine man, you got small wrists and massive biceps. Im defenetly trying your program after seeing that though it looks like your arms grew 2-3 inches
