T Nation

Arm Workout

hey guys i know i should be in beggineres section which i usually always post in but today i wanted u (experts)
to give me a crazy mass building arm routine because its arm day for me and i wana switch things up

suggestions would be great
and also sets and reps as well

There you go

http://www.T-Nation.com/readTopic.do?id=459954&pageNo=0

My mass building arm routine:

Barbell curl twice the weight you are using now, one year from now.

Close-grip bench or skullcrusher twice the weight you’re using now, one year from now.

Gain 30lbs of bodyweight or more.

[quote]BxExNx wrote:
There you go

http://www.T-Nation.com/readTopic.do?id=459954&pageNo=0[/quote]

wouldnt that be overtraining the arms bxexnx???
and i cant do that today bc my day already started any alternatives?

[quote]BxExNx wrote:
There you go

http://www.T-Nation.com/readTopic.do?id=459954&pageNo=0[/quote]

I did not know Poliquin had a Matt Duvall type work out…

What ever happen to Matt Duvall anyway? oh well sore arms, lost day, lots of protein… good times.

[quote]toohungry wrote:
BxExNx wrote:
There you go

http://www.T-Nation.com/readTopic.do?id=459954&pageNo=0

wouldnt that be overtraining the arms bxexnx???
and i cant do that today bc my day already started any alternatives?[/quote]

If you are worried about over training, would you have asked about a “crazy arm routine”?

And that is not over training especially if you only do it for one day.

Do as many close grip chin ups as you can in 20 minutes.

barbell bicep curls, dumbbell preacher curls, tricep pushdowns, feet-elevated/weighted close-grip push ups. 4 sets each

6-8RM weight for 10-12 reps with music in your ears that makes you want to kill people.

Make sure you take your NO booster and get some Taco Bell first.

I like weighted chin/dip or BB curl/skull super sets. I have small arms thou…

[quote]Stronghold wrote:
Make sure you take your NO booster and get some Taco Bell first.[/quote]

LMFAO

I woke my gf laughing at this one.

-Rst

posting here - you asked for it really… but…

In my biggest arm growth, all jokes aside:-

Straight Barbell Curls 3x4-9
Hammer DB Curl 3x4-9
Rev Cambered bar curls 2x8-12

Flat Skullcrusher w/ pullover 3x6-12
Heavy Kickbacks 3x5-9
dips 1xtotal failure

I found that my biceps grew if after back, and triceps after chest. This i reasoned is due to the fact the volume is fair to middley, so placing them here finished them off with a perfect amount of work.

If i do them on their own day i may have done upto 9 sets each.

Now is different of course, but you are not me.

try it, you might like it.

Change your avatar too… :wink:

Joe

Judging from your avatar pic (and I mean no disrespect), but I would say you should focus more on food than a particular “crazy mass” arm workout.

[quote]toohungry wrote:
hey guys i know i should be in beggineres section which i usually always post in but today i wanted u (experts)
to give me a crazy mass building arm routine because its arm day for me and i wana switch things up

suggestions would be great
and also sets and reps as well[/quote]

whatever it is make sure it includes plenty of chinups

Train heavy bench, military, rows and chins. Eat. Your arms will get bigger.

S

[quote]toohungry wrote:
hey guys i know i should be in beggineres section which i usually always post in but today i wanted u (experts)
to give me a crazy mass building arm routine because its arm day for me and i wana switch things up

suggestions would be great
and also sets and reps as well[/quote]

You asked for opinions so I’ll give you mine: Get rid of your “arm day” altogether. At your stage of development, if your arms aren’t already growing from the work you’re putting into your chest, shoulders and back then you are doing something wrong.

LOL, just noticed the user’s name, that might be the problem right there :wink: