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Home Articles Ultimate Arm Blaster: Add An Inch In 90 Days
Author: Steve Shaw
Take notice! This arm blasting article isn't nonsense. If you want bigger arms, you've come to
the right place. In 90 short days, you will be adding one inch to your arms. Ready? Then let's
roll...
The problem with too many arm workouts is that they lack focus and variety. Most tricep and
bicep routines are nothing more than a random selection of arm exercises, combined with a
random number of sets and reps. Sure, these workouts feelright and look good, but a set of
tools is only useful if you know how to use them properly.
Before we get started, you need to understand one important thing. Bodybuilding training
doesn't work buffet style. You can't simply pick and choose what you use without a point and a
purpose. That's a great way to fail, and to halt progress. But fear not. I am going to get you on
track, educated, and growing in only 15 short workouts.
Quick jump to the sub-sections on this page:
The Ultimate 90 Day Arm Blaster Approach1.
Arm Blaster Cycle And Arm Day Workouts2.
Leg, Pushing And Pulling Workouts3.
Diet, Supplements And Nutrition4.
Final Thoughts5.
The Ultimate 90 Day Arm Blaster Approach
During the next 90 days, you will be training arms every 6 days, rotating between volume
workouts, rest-pause workouts, and strength workouts. Each workout variation is designed to
stress your biceps and triceps in a different manner. Understand that these will be intense
workouts. You will not need to add in extra work, so push that thought out of your mind.
Instead, focus on taking every set to the limit, using as much weight as possible.
Training Split
This program is a 6-day split, and you may need to make some adjustments to your schedule to
fit in the necessary workouts because you will be training on different days each week. If a 6
day split simply does not work for you, I have provided an alternative approach that has you
training 4 days each week. You can adjust this program to fit your schedule.
6 Day Split
Day 1 - Arm Day
Day 2 - Leg Day
Day 3 - OFF
Day 4 - Pushing Day
Day 5 - Pulling Day
Day 6 - OFF
If 6 days per week doesn't work for you, and you would like to base this routine on a 7 day per
week schedule, simply add in a "Day 7" and use it as an off training day.
Ultimate Arm Blaster: Add An Inch In 90 Days
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Exercise Selection
This workout, as designed, is structured to help you maximize arm mass. Keep in mind that you
will be indirectly working your arms on pushing and pulling days. The exercises listed on those
training days target the biceps and triceps, and are an integral part of this 90 day plan. I do not
recommend changing them for any other exercises unless you do not have available equipment.Most exercises are barbell and dumbbell exercises. For barbell work, do NOT swap in a Smith
machine variation. Free weights are superior movements, and will help you to maximize growth.
You will notice that squats and deadlifts are included in this program. Do not perform these
exercises unless you have a decent grasp of form. I do not recommend running this program
without squats and deadlifts, so if you need to, take a few weeks and practice your form before
starting.
Proper Effort
This program will not work if you do not give 100%. Proper effort, along with a quality eating
approach will maximize arm size gains. Muscle building is a complex endeavor. If you give
100%, you will get 100%. But if you give only 80%, you are likely to see only a 20% reward.
Hard work pays off. Always push yourself according to the recommendations provided for the
volume, rest-pause and strength workouts.
Volume Arm Days
On volume arm days, you will be performing 10 set of 10 reps per exercise. For your firstworkout, use a weight that allows you to perform at least 15 reps. Perform 10 sets with this
weight, resting 2 minutes in between sets. Do not train to failure. Stop each set when you
believe you mayfail on the next rep. Do not be alarmed if you can't complete 10 reps for all 10
sets. 10x10 is a goal. When you cab reach this goal, add weight.
Rest Pause Arm Days
Rest pause days will have you performing 7 sets per exercise, using the following rest periods
between each set:
Set 1 - Perform the set, then rest 30 seconds.
Set 2 - Perform the set, then rest 30 seconds.
Set 3 - Perform the set, then rest 60 seconds.
Set 4 - Perform the set, then rest 60 seconds.
Set 5 - Perform the set, then rest 90 seconds.
Set 6 - Perform the set, then rest 120 seconds.
Set 7 - Perform the last set for this exercise.
As with volume days, you will not be training to failure. Stop a set when you believe you may
fail on the nest rep, and rack the weight. Your goal is to complete a total of 40 reps for all 7
sets. When you do hit this total, add weight. For your first workout, use a weight that allows you
to perform at approximately 12 reps. Please note that you are NOT trying for 40 reps per set.
This is 40 total reps for all seven sets, which is slightly over an average of 6 reps per set.
Strength Arm Days
On strength days you will perform 10 sets of 3 reps for each exercising, resting 2 minutes
between each set. In addition, you will finish each bicep and tricep workout with a 20-25 rep
burn set. For the strength sets, pick a weight that allows you to perform about 6 reps. Don't be
concerned if you can't complete 3 reps for all 10 sets. When you can, add weight. For the burn
sets, pick a weight that allows you to perform at least 20 reps. When you can perform 25 reps
on a burn set, add weight.
Arm Blaster Cycle And Arm Day Workouts
As mentioned, you will perform 15 total workouts during this 90 day cycle. This breaks down
into 5 volume, rest pause and strength workouts each. You will be rotating between each style
of arm workout as follows:
Arm Workout 1 - Volume Day
Arm Workout 2 - Rest - Pause Day
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Arm Workout 3 - Strength Day
Arm Workout 4 - Volume Day
Arm Workout 5 - Rest - Pause Day
Arm Workout 6 - Strength Day
Arm Workout 7 - Volume Day
Arm Workout 8 - Rest - Pause Day
Arm Workout 9 - Strength Day
Arm Workout 10 - Volume Day
Arm Workout 11 - Rest - Pause Day
Arm Workout 12 - Strength DayArm Workout 13 - Volume Day
Arm Workout 14 - Rest - Pause Day
Arm Workout 15 - Strength Day
Volume Day
Volume Workout
Exercise Sets Reps
Barbell Curl 10 10
Skullcrushers 10 10
Rest - Pause Day
Rest - Pause Workout
Exercise Sets Reps
Dumbbell Curl 7 40 Rep Goal
Seated Two Arm Dumbbell Extension 7 40 Rep Goal
Preacher Curl or Drag Curl 7 40 Rep Goal
French Press 7 40 Rep Goal
Strength Day
Strength Workout
Exercise Sets Reps
Barbell Curl 10 3
Concentration Curls or Preacher Dumbbell Curls 1 20-25
Close Grip Bench Press 10 3
Dumbbell Kickbacks or Cable Tricep Extensions 1 20-25
Leg, Pushing And Pulling Workouts
Leg, pushing and pulling workouts will be simple, but effective. Remember the golden rule on
every set...always push yourself, and when you reach the rep goal for each exercise, add
weight. Do not train to failure for any exercises. It is not necessary. Push yourself until you feel
like you may not complete another rep, and then stop the set.
On these training days you will be provided with a specific rep goal instead of a rep range. For
example, on squats you will be performing 3 sets with a rep goal of 25. Use the same weight for
all 3 sets, and when you can perform 25 total reps for these 3 sets, add weight. It's as simple as
that.
Note: the "rep goal" is NOT reps per set. A rep goal of 25 for 3 sets is an average of 8.3 reps
per set. A rep goal of 30 reps for 4 sets is an average of 7.5 reps per set. Perform as many reps
per set as you can on each of the sets. The point is not to hit the average. The point is to
perform as many reps as possible for each set. When the rep goal is hit, add weight.
For a given exercise, use the same weight for all listed sets. This cuts down on down time, and
allows you to focus on the task at hand: growing big arms.
Leg, pushing and pulling do not involve a random selection of exercises. Each exercise is a
heavy compound lift, and works synergistically with your arm training to help you pack on arm
size during the next 90 days. I tried to limit this program to barbell and dumbbell training, but
there are a few machine exercises (leg curls). Do not swap in machine movements or Smith
machine exercises that are not listed in these workouts. This is an intense approach, and should
be followed as designed.
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Warm Up Sets
Always warm up properly. For big lifts like squats, deadlifts and bench press, you may need to
perform 3-4 warm up sets prior to your first heavy lift. For example, if you will be using 225 on
the bench press, warm up as follows:
Warm up Set #1 - Bar x 10 reps
Warm up Set #2 - 135 x 5 reps
Warm up Set #3 - 185 x 3 reps
Warm up Set #4 - 225 x 1 reps
The last warm up set is more of a central nervous system (CNS) warm up. It helps prepare you
for your working set of 225.
For less taxing exercises, you may need to perform only one warm up set. Always err on the
side of caution. Better to perform an extra warm up set than to risk injury.
Leg Day
Quads, Hamstrings and Calves
Exercise Sets Rep Goal
Squat or Front Squat 3 25
Dumbbell or Barbell Lunge 3 30
Romanian Deadlifts 3 25
Leg Curl 3 30
Standing or Seated Calf Raise 3 40
Pushing Day
Chest and Shoulders
Exercise Sets Rep Goal
Bench Press 4 30
Military Press or Seated BTN Press 4 30
Dips or Dumbbell Bench Press 3 25
Seated Arnold Press 3 25
Pulling Day
Back, Traps and Rear Delts
Exercise Sets Rep Goal
Deadlifts 3 15
Barbell or Dumbbell Rows 3 20
Pull Ups, Seated Cable Rows or T-Bar Rows 3 25
Rear Laterals 3 40
Barbell or Dumbbell Shrugs 3 30
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Diet, Supplements And Nutrition
All the hard work in the world won't pay off if you aren't eating enough food. To gain muscle,
you must eat properly. If you are not familiar with bodybuilding-style eating approaches, do not
start this program. Educate yourself, or you will waste valuable time and money.
As a general goal, aim to gain 2 pounds on the scale each month while on this program. Some
of this gain will be muscle, and some fat. A proper diet strategy, couple with proper training, will
minimize fat gains while maximizing muscle gains.
This is not a program that will produce results while "cutting". Unless you have super genetics,
or are a rank beginner, it is very difficult to add muscle while trying to lose fat. This programwouldwork well as a muscle maintenance program while on a cutting diet.
For more information on proper diet, check out these articles:
Your Go-To Guide To Gaining Muscle While Minimizing Fat Gains
The Key To Adding Muscle While Minimizing Fat
Looking To Be A Beast? Part 1: Goal & Nutrition Planning
How to Create a Bodybuilding Diet
Nutrition For Beginners - Part I
Nutrition For Beginners - Part II
Here are a few fast starttips:
Program Preparation. Before beginning the program, try to zero in on the proper daily
amount of calories to eat to gain weight. Eat exactly 3200 calories per day for 2 weeks, and
watch the scale. If you don't gain weight, you will need to add at least 300 to 500 calories
per day while on this program. If you gain more than a pound, you may need to back off
daily calories a bit so you don't pack on weight too rapidly.
Protein. You want to eat 30 to 40 grams ofprotein every 2.5 to 3 hours. Make sure you
intake protein with every meal, using a variety of protein sources. Protein foods include:
eggs, milk, cheese, fish, chicken, and beef.
Protein Powders. To supplement your whole foods meals, it is generally wise to use protein
powders. Protein powders are cost effective, and convenient protein sources. Whey protein is
good first thing in the morning and post-workout. Casein protein is great in between meals
and right before bed. Keep both types of protein powders on hand.
Carbs. Eat a variety of healthy carbohydrate foods. These foods include oatmeal, quinoa,
brown rice, beans, as well as fruits and veggies.
Feeling Full? Feeling full, and having a hard time eating enough? Try adding whole milk, a
few handfuls of almonds, natural peanut butter, dark chocolate and olive oil to your daily
diet. These foods are calorie dense, and won't leave you feeling stuffed. Also consider using aweight gainer.
Supplements. Start with protein powder, a quality multivitamin and fish oil. If you have
already successfully gained weight and strength on a previous muscle building routine, I
suggest adding in creatine and a pre-workout supplement during these 90 days to help
maximize training energy and strength. If you find muscle soreness is an issue, you can
improve soreness and recovery with a product like Scivation Xtend.
Final Thoughts
This program can be run longer than 90 days, especially if you find yourself making great
progress. Muscle building is not magic. It requires a persistent effort in the gym, a consistent
diet, and proper rest. Also, be patient. Don't assume you need to add more work into this
routine to "multiply" results. Adding in a second arm day won't be helpful. You are already
working your arms very heavily on arm day, and pushing and pulling day.
Trust the process, never miss a workout, and eat more if the scale isn't moving.
Author Information Related Content
2 Day Simple A/B Split by Steve
Scrutiny's 4 Day Muscle Building Split
Sean Sullivan's Power Base Workout
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View Steve Shaw's Profile
Reg Park Beginner Workout
Power Muscle Burn Tricep Workout
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by jiakai (not verified) - 09/06/2010 - 1:40pm
hi
got so many questions to ask
first of all is this for intermediate?
why is the leg warm ups so intense?i only can squat 200
this routine is kinda confusing
i understand the leg,pushing and pulling is all on day 2,4,and 5
but the arm day is confusing,first arm day am i going to be doing volume than rest pause
next week than follow by strength ?
reply
by steve - 09/06/2010 - 6:56pm
Hi Jiakai,
Intermediates can definitely use this program.
The warm up protocol is merely an example for someone starting with a 225 bench.
Adjust it as needed. Please re-read the example.
You work arms once every 6 days, for a total of 15 workouts in 90 days. What you do on
each arm day is detailed in the routine.
reply
by jiakai (not verified) - 09/06/2010 - 7:12pm
so for the arms one week i will have volume training on arms day n the next week i
would have pause on arm day in so forth?also this seems alot
seems like overtraining
also whats the 4 day option?
reply
by steve - 09/06/2010 - 7:27pm
There is no 4 day option.
No need to worry about overtraining. It's very difficult to overtrain. The cycling of
the workouts is a form of periodization of intensity.
As far as the arm workouts, they are as follows:
* Arm Workout 1 - Volume Day
* Arm Workout 2 - Rest - Pause Day
* Arm Workout 3 - Strength Day* Arm Workout 4 - Volume Day
* Arm Workout 5 - Rest - Pause Day
* Arm Workout 6 - Strength Day
* Arm Workout 7 - Volume Day
* Arm Workout 8 - Rest - Pause Day
* Arm Workout 9 - Strength Day
* Arm Workout 10 - Volume Day
* Arm Workout 11 - Rest - Pause Day
* Arm Workout 12 - Strength Day
* Arm Workout 13 - Volume Day
* Arm Workout 14 - Rest - Pause Day
* Arm Workout 15 - Strength Day
reply
by jiakai (not verified) - 09/06/2010 - 7:46pm
last question
i have never done anything more than 3 sets of 10 reps
i dont think i can handle the 10 sets of 10 or 7sets of 40!
reply
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by steve - 09/06/2010 - 8:24pm
Hi Jiakai,
Not sure what your question is?
reply
by jiakai (not verified) - 09/06/2010 - 8:37pm
lol
what i mean is the arm workout seems so much i dont think i can
handle it
i seen the old article of getting huge arms contain power muscle burn
it contain maximum of 4 sets and 2 sets of burn
why does this workout contain so much sets and reps?
is almost seen impossible to complete 7 sets of 40 !
reply
by steve - 09/07/2010 - 11:24am
Hi Jiakai,
This is more of a short-term shocker that focuses on a slightly
lower intensity for push/pull than the Power, Muscle Burn. The
volume and rest-pause days are difficult, for sure, but as a shortterm shocker they are quite effective. The 10x10 idea has been
around fro quite a long time. I would give it a try. You never know
what you're capable of achieving until you give 110%.
reply
by jiakai (not verified) - 09/07/2010 - 11:55am
exercise like dumbbell or barbell lunge
is there a substitution for this one
btw thanks for answering all my questions
reply
by steve - 09/08/2010 - 10:42am
No problem at all.
I would recommend the leg press.
reply
by jiakai (not verified) - 09/09/2010 - 5:17pm
lol back with more questions
can abs be added?
if so what days?
also after the pushing day which is shoulder n chest n
triceps
we have pulling days is kinda shoulder n triceps again
like the exercise rear lateral&dumbbell rows
reply
by steve - 09/10/2010 - 8:00am
Hi Jiakai,
You can work abs 2-4 times per week. I would add
then after lifting on any workout days that are
convenient for you.
As far as training, pulling day doesn't heavily involve
the triceps and front and side delts.
reply
by jiakai (not verified) - 09/14/2010 - 11:11pm
tomorrow is pushing day
but i still feel sore from the arm dayshould i skip pushing and pulling?
reply
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by steve - 09/16/2010 - 9:35am
I wouldn't recommend skipping workouts.
Your best bet is to rest an additional day and
push your workout back a day.
reply
by jiakai (not verified) - 09/21/2010 -
1:58am
sorry last question
i promise
can i switch leg day and arm day
instead of having arm day on monday
can i have it on tuesday and have leg on
monday?
reply
by steve - 09/21/2010 - 8:42am
I don't recommend that approach.
You need more tricep rest before
your pushing day, which also involves
triceps.
reply
by IAN (not verified) - 09/06/2010 - 4:31pm
Just a quick question, I dont fully understand where the leg, push and pull days come into
the arm day. How many times are we doing the arms a week. On the volume day is it only 2
exercises of 10 sets of 10 reps and thats it.Could do with a breakdown of what exactly is
done on each day for the 90 days. Example volume day mixed with say a push or pull day.
Little confused. Looks good anyhow
reply
by steve - 09/06/2010 - 6:44pm
Hi Ian,
Volume day has 20 sets for arms. That is a very large volume.
Push and pull workouts contain heavy compound lifts that are essential for arm mass.
They are not performed on the same day as arms. Arms are not created by direct arm
work alone. Leg day includes squats, which are the best overall mass building exercise.
The workout is broken into a 6 day split, with arms once every 6 days. Each arm day is
broken down.
* Day 1 - Arm Day
* Day 2 - Leg Day
* Day 3 - OFF
* Day 4 - Pushing Day
* Day 5 - Pulling Day
* Day 6 - OFF
reply
by chris (not verified) - 09/06/2010 - 7:21pm
greetings
i read your new article and had a question about the reps for leg,push and pull days,
my question is that your write "rep goals", which are very high, now am i wanting to achieve
the rep goal within the alotted sets or try to complete the rep goals for each set.
I thought that doing 4 sets of 30 reps for a bench press for example, wasn't really nessacary
and would be hard to do, also wouldn't it take a long time to progress higher in weights of
your trying to achieve that goal.
hope this all make sense to
have a great evening, keep up with al l the great articles
reply
by steve - 09/06/2010 - 8:27pm
Hi Chris,
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On bench press, the goal is a total of 30 reps for 4 sets, which is an average of 7.5 reps
per set. This is a fairly standard training protocol, and nothing out of the ordinary when
training for muscle growth.
From the article:
"On these training days you will be provided with a specific rep goal instead of a rep
range. For example, on squats you will be performing 3 sets with a rep goal of 25. Use
the same weight for all 3 sets, and when you can perform 25 total reps for these 3 sets,
add weight. It's as simple as that."
Nothing that it states 25 total reps for the 3 sets of squats, and not 25 reps per set.
reply
by Abaddon (not verified) - 09/07/2010 - 8:09am
Hi Steve,
Great regimen.
reply
by steve - 09/07/2010 - 8:21am
Hi Abaddon,
Thanks.
reply
by kent (not verified) - 09/09/2010 - 5:35am
hey just wondering, why 40 reps? what does 40 reps for 7 sets do? isnt this considered
'cardio' range or sumthing? just going on what i have seen elsewhere
reply
by steve - 09/10/2010 - 8:01am
Hi Kent,
It's not 40 reps per set. It's 40 "total" reps for all 7 sets, which would be an average of
around 6 per set.
reply
by Miles (not verified) - 09/09/2010 - 5:21pm
Hey,
Just wondering if you had any alternatives for the leg curls? I dont have the equipment is all.
Great routine by the way, ive been looking for something new and comprehensive like this
that goes into such detail day to day, as Im not especially good at the logistics of my
routines and needed something new.
Cheers,
Miles.
reply
by steve - 09/10/2010 - 8:07am
Hi Miles,
I would recommend trying either side or rear lunges. Best of luck with the routine!
reply
by Miles (not verified) - 09/10/2010 - 1:51pm
Okay will do, much appreciated,
Miles.
reply
by Brian (not verified) - 09/11/2010 - 2:19pm
How much rest/time should be taken between sets on the leg, pushing, and pulling rep goal
exercises? Also, I'm at the end of my current workout, which is a variation of Doug's 4 day
split using heavier weight, lower reps, and fewer sets. I usually take a week off between
workouts but I really want to jump into this one. Is a week off advisable or can I effectively
roll into this new workout?
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Thanks,
Brian
reply
by steve - 09/13/2010 - 11:22am
Hi Brian,
I recommend 90 to 120 seconds between sets, and up to 3 to 5 minutes between heavy,
taxing sets of bench, squats or deadlifts.A week off every 2 to 3 months is rarely a bad thing.
reply
by David (not verified) - 09/12/2010 - 5:14pm
Hi steve I have just started this routine, i had to skip into push day, is it alright if i start at
arm day when availble? for me I think the part that is going to be the most difficult is eating
3200 calories a day, I always try really hard to eat, and I eat alot however I just can't seem
to gain weight from it, how much of a problem will this be? is there any advice you can offer?
reply
by steve - 09/13/2010 - 11:23am
Hi David,
You can start at arm day. As far as eating, trying adding whole milk, some almonds,
natural peanut butter, and a weight gainer shake or 2. These foods aren't as filling as
whole foods, but will add calories.
reply
by David (not verified) - 09/13/2010 - 5:32pm
Thanks for the advice steve ill see what I can do, im currently taking strive mass
effect weight gainer + all whey, do you advice i throw in creatine? i have never taken
creatine before, and im aware that it increases muscle mass, but i heard it is "fake"
muscle and just increases water into your biceps. If so what creatine would you
recommand?
reply
by steve - 09/16/2010 - 10:53am
Hi David,
Creatine is a good choice> I recommend trying it once you are making consistent
weight and strength gains. It helps fuel workouts with more energy, and can allow
you to lift more. Both of these factors lead to more productive workouts, which
can only help long term muscle gains.
I recommend starting with a simple powder, like this:
http://www.muscleandstrength.com/store/dymatize-creatine-monohydrate.html
reply
by Steve T (not verified) - 09/13/2010 - 4:30pm
Hi, Steve -
Taking a week off after GVT and thought this workout looked very intriguing, somewhat like
Broser's P/RR/S, but your own variation w/ "powerbuilding" and GVT elements. Nice!
I'm not looking to emphasize arms right now, but would like to do something that
incorporates these principles across all muscle groups. I assume that I'd need to reduce the
volume somewhat? I say that because you are working arms much more than the other body
parts.
How would you "spread out" the intensity you described here to work the entire body evenly?
Or would you opt to emphasize one aspect for a while, then move on to another, etc.?
This is neat stuff; thanks again for all you do.
Regards,
Steve T
Murrysville, PA
reply
by steve - 09/16/2010 - 10:58am
Hi Steve,
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If you use these principles for major bodyparts, I would definitely reduce some volume
for arms. I would recommend a 4 day split, something like:
* Day 1 - Chest & Triceps Day
* Day 2 - Back & Biceps
* Day 3 - OFF
* Day 4 - Shoulders, Traps
* Day 5 - Legs
* Day 6 - OFF
* Day 7 - OFF or repeat cycle
I would stagger the intensity. Say start chest with Volume, Back with Rest-Pause,
Shoulders with Strength, Legs with Volume...and cycle from there. This will help keep
things fresh.
reply
by Steve T (not verified) - 09/16/2010 - 1:21pm
Thanks, Steve. I appreciate your advice!
Steve T
reply
by John (not verified) - 09/14/2010 - 3:31am
Hey Steve. Firstly, Thanks for posting this awesome routine. My arms have been stuck at
round 16.25 for a while and this routine looks good.
I was planning on switching to your 4 day Power Muscle Burn routine and was wondering
how I could incorporate this Arm Blaster routine in with that.
Thanks,
John
reply
by steve - 09/16/2010 - 10:18am
Hi John,
16+ inch natural arms are a great accomplishment. Nice work. To incorporate this
approach into the PMB, simply drop the tricep and bicep work from PMB, and add in the
work from this program on the appropriate days. So on the PMB, the arm workouts would
be split up.
reply
by Ross (not verified) - 09/23/2010 - 10:46am
Steve:
I've been lifting and studying bodybuilding and nutrition for about 10 years now. Like you
were, I was always a hardgainer and most of my studying and accomplishments have come
from mass and strength development. During my recent mass cycle, like many others, I put
on a little fat. Not too much, just a few % over what I want to be at, which is expected with
the additional caloric intake. Now my nutrition plan and workout routine are on track and
allow me to constantly progress and avoid plateaus. I just wanted your input on one
particular aspect of a possible training change I'm throwing into my routine. My next goal is
to add 1.5 inches to my arms but I wnat to cut some fat first. I've always had an easy time
cutting fat and keeping mass but I am considering doing cardio in the morning on an empty
stomach to force my body into using fat stores instead of stored glycogen. My concern is that
in the morning our bodies are automatically in a catabolic state. I have never done cardio in
the morning before a meal because I refuse to let catabolism take over and waste musclemass in the process but many people I know who compete in bodybuilding follow this
routine. I expect something like this to REALLY dip into fat stores but also dip into muscle
mass just as much which is obviously not what I want. How much do you think that
catabolism and morning empty stomach cardio will effect the goal of retaining muscle mass
during this fat loss process? I'd really like to take it up to cut some fat quickly but I'm not
willing to lose muscle mass during the process. My thoughts are that it will cut fat but I will
inevitably lose muscle mass during the catabolic cycle, especially in the morning pre-
meal...even with a post-workout meal of starchy carbs and fast digesting proteins.
reply
by steve - 09/26/2010 - 10:17am
Hi Ross,
Because we are each so different in how our bodies react to cardio and muscle retention,
I would advise starting slow at 2-3 sessions per week for the first couple of weeks. Onething many bodybuilders mention is that you don't want to jump into any form of cardio
too fast if fat loss and muscle retention is a goal. Better to slowly ease into it and see
how your body reacts.
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I strongly advice purchasing some Xtend, or taking 5 grams of BCAAs and 5 grams of
glutamine about 20 minutes prior to fasted cardio. This is recommended by some top
level athletes.
If you start slow, and take your BCAAs/glutamine, you should be perfectly fine.
reply
by Ross (not verified) - 09/29/2010 - 12:49pm
Thanks, Steve. I currently put cardio into my workout routine but currently don't do itin the mornings because of the catabolic effects. I do take bcaas and glutamine for
that purpose but usually for my lifting sessions as my cardio isnt nearly as intense as
my gym sessions. I probably should take it right before cardio to help me just as it
does after and during any of my intense lifting sessions. Especially if my body is
already in a catabolic state from the long night. Thanks again
reply
by Jimmy (not verified) - 10/08/2010 - 4:12am
Thanks Steve for the great article keep it up!!!
I am currently up to arm workout 5 of this workout and already I have notice huge gains and
improvement. I now always look forward to completing each arm workout. Thanks again
Steve.
reply
by jiakai (not verified) - 10/13/2010 - 2:49am
is there a way i can merge pushing and pullin into one day?
reply
by steve - 10/14/2010 - 2:07pm
Hi Jiakai,
You could try using only the first two exercise from each.
reply
by Stevo (not verified) - 10/22/2010 - 4:19pm
Up to arm workout/week 7 volume day Great program have noticed some good gains,my
question is should i vary my grip on the barbell curls eg. 5 sets close grip 5 sets wide grip to
hit the inner & outer bicep or just stick to the same grip throughout the ten sets?
reply
by steve - 10/22/2010 - 4:37pm
Hi Stevo,
I would be careful about moving the grip around. For some close grip curls can cause
elbow or wrist pain. If it feels good for you, then you certainly could give it a try.
reply
by Stevo (not verified) - 10/22/2010 - 8:46pm
I ended up alternating the grip close & wide each set. I use an E-Z bar for curls to minimize
the discomfort in my wrists. Seemed to work good. Thanks for this program. My arms have
increased in size undoubtedly After i complete it i will be looking for something for my chest
& shoulders.
reply
by Pete (not verified) - 11/15/2010 - 12:47pm
hi steve
apologies if this has already been asked but, could i adapt it to do this
Volume - week 1
Day 1 - Chest
Day 2 - Biceps
Day 3 - Rest
Day 4 - Back
Day 5 - Shoulders and Triceps
Day 6 - Rest
Day 7 - Legs
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nmlkj All comments nmlkj Replies to my comment
Then continue to do all body areas with this volume, rest-pause, strength technique, or is
doing this technique with all body parts over-training?
reply
by steve - 11/15/2010 - 2:13pm
Hi Pete,
You certainly could try this approach for all bodyparts. I don't see why it wouldn't work.
Just be warned that the 10x10 days can leave some very intense muscle soreness. If Iwere you, I would try:
Day 1 - Chest
Day 2 - Back
Day 3 - Rest
Day 4 - Back
Day 5 - Shoulders and Triceps
Day 6 - Biceps
Day 7 - Legs
Working biceps 2 days before back could be challenging because of the bicep's
involvement with back exercises.
reply
by Tim! (not verified) - 11/23/2010 - 8:54am
Hi Steve,
First time poster, long time reader!
I'm still in the beginner stage of lifting, in my opinion anyway. 183cm's, 86kg.
First up, my gym bites now i've gotten stronger...the equipment is almost maxxed out for
me. Will be moving onto a new gym in the coming weeks! Still deciding which one though...
In the meantime, my question is, is it okay to be doing smith squats rather than normal back
squats? Not only for this routine, but also for safety in general?
I do do normal back squats, but only once a month or so at a friends house. Near impossible
to do this more than that until i get my own cage. Every other movement i have covered
between home and gym.
Thanks in advance man,
Tim! (former "hard-gainer")
reply
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