Who wants big ARMS?

Who wants big ARMS? Silly question really, everyone wants big ARMS. I just finished training ARMS. Because when your walking through the street whats the first thing everyone see's? You guessed it ARMS. Whether its to look like you workout, being a bodybuilder or to impress the MRS big ARMS is what you want.

So you heard big weights = big ARMS?

Then you heard the pump = big ARMS?

Time Under Tension = big ARMS?

All about the tempo = big ARMS?

Supersets + Drop sets = big ARMS?

Well we at #TeamRage thought of this great idea to get big ARMS - try a number of these things for a SUSTAINED period of time so your body can adapt and GROW and see which one gets you the biggest ARMS. This way you can actively judge WHAT WORKS for YOU.

So here we have compiled some awesome ARM workouts from a number of people and what exercises we like best.

So in terms of exercises this is what we thought everyone should at least try as they are fundamentals to ARM training;

Triceps:

Push Downs
Close Grip Bench Press
Skull Crushers

Biceps:

Barbell Curls
Cable Curls
Hammer Curls

Forearms:

Reverse Barbell Curls
Flipping 5kg Plates/10kg Plates
Bar Squeezes for 30 seconds

Now in terms of ARM workouts this is what we thought you would be interested in;

First up is our Ambassador - North East CHAMP - @RichieOHara

His ARM workout is the following;

BICEPS
Exercise 1 - Seated Dumbell Curls 
Set 1 x15 reps, set 2 x10 reps, set 3 x5 reps, set 4 x3 reps
(Increase intensity - do set 4 with 3 second positive hold and 3 second negative hold)
Exercise 2 - EZ Barbell Curls with bands
Set 1 x15 reps, set 2 x10 reps, set 3 x5 reps, set 4 x3 reps
(Increase intensity - do set 4 with 3 second negative hold)
Exercise 3 - Machine Preacher Curl with bands
Set 1 x15 reps, set 2 x10 reps, set 3 x10 reps, set 4 x5 reps

TRICEPS
Exercise 1 - Rope Pushdowns
Set 1 x10 reps (3 steps back from machine)
Set 1 x10 reps (1 step closer to machine)
Set 1 x10 reps (1 step closer to machine)
Repeat x3
Exercise 2 - EZ Barbell Skull Crusher plus Close Grip Press
Set 1 x10 reps (super set)
Repeat x3
Exercise 3 - Pushdowns 
Set 1 x15 reps, set 2 x10 reps, set 3 x10 reps, set 4 x5 reps
(Then drop set to complete failure)

Note: for all exercises increase weight between sets and SQUEEZE every rep like it owes you money!!!

Well thats one hell of an ARM workout.

Here is our physique ambassadors @Jayson_Gibson ARM workout;

AM:

Preacher Curls - 5 sets - 8 Reps - 1 Min Rest - Tempo 4010
Incline DB Curls - 4 sets - 6 reps - 1 Min Rest - Tempo 30x0
Close Grip Bench 5 sets - 8 Reps - 1 Min Rest - Tempo 4010
California Press 4 sets - 6 Reps - 1 Min Rest - Tempo 4020

PM:

Machine Preacher Curl
SuperSet                                 3 Sets - 15 Reps - 1 Min Rest - 3010
Reverse Tricep Pushdown

Standing Barbell Curl
SuperSet                                3 Sets - 15 Reps - 1 Min Rest - 4010
Two Arm DB French Press

Two Arm High Cable Curl
Superset                                3 Sets - 20 Reps - 1 Min Rest - 4020
Two Arm Cable Kickback

Very Different styles of training ARMS but obviously they both work!


Lastly is the Current Mr. Olympia Phil Heath Arm Workout (Taken from Bodybuilding.com)

Barbell Curls - 4 Sets

DB Preacher Curls - 4 Sets - 8-10 reps

High Cable Curls - 4 Sets - 8-10 reps

Cable Push Downs - 4 Sets - 8-10 reps

One Arm Cable Push Downs - 4 Sets - 8-10 reps

Dips - 4 Sets - 8-10 reps

Is this really is workout? Is it that simple? You tell us what you think...

www.musclerage.co.uk

@MuscleRage

#TeamRAGE