Hey guys, I just wanted to share with all of you this monterous arm routine me and my training partner Jon Reid have been following over the course of our 8 week mass program that has helped us gain 1 solid inch of muscle mass to our arms. Keep in mind that me and Jon have been training for a while and are advanced lifters/bodybuilders. With that being said we know how to train with proper form and how to eat to gain mass. Any ways here is the routine we credit for gaining an inch to our arms in such short time. 

 

Biceps:

Barbell curl: 4 sets of 12-15 reps. 

Alternating dumbbell curl: 3 sets of 10-12 reps.

Inside grip EZ bar spider curl: 3 sets of 10 reps.
Machine preacher curl: 3 sets of 10-12 reps.

Dumbbell hammer curl: 3 sets of 10-12 reps.

 

Triceps:

Rope cable push-downs: 4 sets of 10-12 reps.

Close grip bench press: 3 sets of 10-12 reps.

Dips: 3 sets of 10-12 reps.

Skull crushers: 7 sets of 10-12 reps.

 

For each of these exercises we used the maximum amount of weight we could for the rep ranges while maintaining proper form and working slow negatives always. This is a lot of volume for arms but its what sparks growth. This is just one of the routines we were following over the course of the 8 weeks, but most of the routines are very similar. There were different exercises occasionally like reverse barbell curls instead of hammer curls or over head extensions instead of dips. If you stay consistent with this type of routine and eat right you can gain mass on your arms too. I'll share week 8's routine as well just because it was my favorite one so far. Had the biggest pump ever!

Biceps:

Machine preacher curls: 4 sets of 10-12 reps.

Inside grip EZ bar preacher curls: 4 sets of 10-12 reps.

Dumbbell hammer curls: 4 sets of 10-12 reps.

Seated incline dumbbell curls: 3 sets of 10-12 reps.

Barbell curl: 4 sets of 10-12 reps.

 

Triceps:

Rope cable pushdowns: 6 sets of 12-15 reps.

Straight bar pushdowns: 4 sets of 12-15 reps.

Dips: 3 sets to failure.

Close grip bench press: 3 sets of 10-12 reps.

Over head dumbbell extensions: 4 sets of 12-15 reps.

 

Hands down this is one of the best arm routines I've ever done! If you guys want to grow give these 2 routines a go! #HTH

Thats probably 2 or 3 times more volume than the average guy does for his arms so maybe thats why it works so well. If you are eating big and sleeping enough, this type of training will definitely provide fruitful results! #HTH

One inch though..DAMN!

oh yeah! These routines are for people who are accustomed to doing extremely intense workouts every day like Nate and I.

This sounds exactly like my Glory day routine that I put up in Bicep Gains. The high volume really kicks ass! I've been doing this type or routine for 2 years now and I've gone from a little stick figure arm to a 16 inch arm. I'm very happy with the results :).

Keep up the awesome work Nate and Jon!

#HTH

Thanks man! We really worked very hard in those 8 weeks!

 

Hey guys, I just wanted to share with all of you this monterous arm routine me and my training partner Jon Reid have been following over the course of our 8 week mass program that has helped us gain 1 solid inch of muscle mass to our arms. Keep in mind that me and Jon have been training for a while and are advanced lifters/bodybuilders. With that being said we know how to train with proper form and how to eat to gain mass. Any ways here is the routine we credit for gaining an inch to our arms in such short time. 

 

Biceps:

Barbell curl: 4 sets of 12-15 reps. 

Alternating dumbbell curl: 3 sets of 10-12 reps.

Inside grip EZ bar spider curl: 3 sets of 10 reps.
Machine preacher curl: 3 sets of 10-12 reps.

Dumbbell hammer curl: 3 sets of 10-12 reps.

 

Triceps:

Rope cable push-downs: 4 sets of 10-12 reps.

Close grip bench press: 3 sets of 10-12 reps.

Dips: 3 sets of 10-12 reps.

Skull crushers: 7 sets of 10-12 reps.

 

For each of these exercises we used the maximum amount of weight we could for the rep ranges while maintaining proper form and working slow negatives always. This is a lot of volume for arms but its what sparks growth. This is just one of the routines we were following over the course of the 8 weeks, but most of the routines are very similar. There were different exercises occasionally like reverse barbell curls instead of hammer curls or over head extensions instead of dips. If you stay consistent with this type of routine and eat right you can gain mass on your arms too. I'll share week 8's routine as well just because it was my favorite one so far. Had the biggest pump ever!

Biceps:

Machine preacher curls: 4 sets of 10-12 reps.

Inside grip EZ bar preacher curls: 4 sets of 10-12 reps.

Dumbbell hammer curls: 4 sets of 10-12 reps.

Seated incline dumbbell curls: 3 sets of 10-12 reps.

Barbell curl: 4 sets of 10-12 reps.

 

Triceps:

Rope cable pushdowns: 6 sets of 12-15 reps.

Straight bar pushdowns: 4 sets of 12-15 reps.

Dips: 3 sets to failure.

Close grip bench press: 3 sets of 10-12 reps.

Over head dumbbell extensions: 4 sets of 12-15 reps.

 

Hands down this is one of the best arm routines I've ever done! If you guys want to grow give these 2 routines a go! #HTH