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Unstoppable Arm Size: One-Hit Wonder Bi's & Tri's Workout!

A set of guns that stretch shirt sleeves to the bursting point grab attention like nothing else. Achieve startling new growth from the following tips and workout.

By: X-Rep.com

Article Summary:
  • The 10x10 workout uses only one exercise for the biceps and triceps.
  • For biceps, the barbell curl will get you the size you're looking for.
  • Use decline triceps extensions to hit each head of your triceps.
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    Fast Arm Mass With 10X Size Effects
    Pack New Size On Your Arms With The Amazing One-Hit Wonder Workout

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    What if we told you that new eye-popping arm size can be yours by training your biceps and triceps only 10 minutes each? Interested? Of course you are! A set of guns that stretch shirt sleeves to the bursting point grab attention like nothing else.

    And if you can add size with less time in the gym, even better (more recovery time for solid growth). It all comes down to a proven method that works through supersaturation and fiber activation. In fact, legendary bodybuilding trainer Vince Gironda used a similar method to transform and muscle up Hollywood actors in record time as well as a few Mr. Olympia contenders.

    A Set Of Guns That Stretch Shirt Sleeves To The Bursting Point Grab Attention Like Nothing Else.
    Enlarge Click Image To Enlarge.
    A Set Of Guns That Stretch Shirt Sleeves To
    The Bursting Point Grab Attention Like Nothing Else.

    With his 8x8 method Vince found that "muscle fibers plump out, giving you solid mass and density as a result." And it doesn't take much time at all - it's efficient but intense.

    For arm size we've found that Charles Poliquin's 10x10 variation is better, especially when you're doing only one exercise each for biceps and triceps.

    RELATED VIDEO: VOLUME ARM TRAINING


    Tri-Phase Training Video Series:
    Phase #1: Volume Training!

    In this fourth episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Volume Training, doing an Arm Day volume workout on Day Four!

    Click The Play Button To Start The Video.
    Or Download Here:
    Windows Media (32.1 MB) - Video iPod (69.9 MB)
    [ Scivation Tri-Phase Training: Video Show Main Page ]

    What was that? One exercises? How can that possibly get at all of the muscle fibers? Don't bodybuilders need multi-angular training to build as much mass as possible? Not necessarily - and not when you use a split routine similar to this:

    What happens here is that your biceps and triceps get heavy compound work early in the week when you train chest and back. All of the bench presses, rows, pullups and pulldowns do a great size-building number on your arms. Even pullovers for back hit the long heads of the triceps very hard. (If you're not doing pullovers for your back, you're missing a great lat-widening stretch as well as more sweep on your triceps).

    Arms Super Feature Bodybuilding.com Super Feature:
    Building Huge Arms!

    Pros, amateurs, and specialists alike have contributed to this wealth of knowledge. We enjoyed putting this together for you and hope you will enjoy it as well!

    [ Check Out The Arms Super Feature Here! ]

    With the heavy work out of the way at the beginning of the week, you can concentrate on 10x10 for one key movement each for biceps and triceps on Friday. For biceps it's barbell curls. MRI studies show that this exercise fully lights up both heads of the target muscle.

    Use a grip on the bar that's slightly narrower than your shoulders and you'll even hit the brachialis, the muscle that snakes under your biceps and pushes it up for more peak.

    Barbell Curls Fully Light Up Both Heads Of The Target Muscle.
    Enlarge Click Image To Enlarge.
    Barbell Curls Fully Light Up
    Both Heads Of The Target Muscle.

    Video Guide: Windows Media

    For triceps it's decline extensions, or skullcrushers. Once again, MRI studies show that the decline version fully lights up all three heads of the triceps for more total fiber activation. If you do these on a flat bench, only the long heads get full attention, as the medial and lateral heads get only minor stimulation. Go for the decline version for best efficiency of effort.

    Go For The Decline Version For Best Efficiency Of Effort.
    Enlarge Click Image To Enlarge.
    Go For The Decline Version
    For Best Efficiency Of Effort.

    Video Guide: Windows Media - MPEG - Video iPod

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    The 10x10 Method
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    No warm-up necessary. Simply take a weight that you could get about 20 reps with, but only do 10. Control every rep - two seconds up and two seconds down. Now rest for 30 seconds, then do it again.

    Continue that process, with the same weight, until you complete all 10 sets. Remember, keep the weight under control - and no pause at the top or bottom; just keep repping...

    RELATED VIDEO: UPPER ARMS TRAINING


    Getting Cut With Glass Video Series:
    Episode #5: Upper Arms Training!

    Watch as IFBB Pro Trainer Charles Glass and IFBB World Masters Champion Bob Cicherillo train Adam Kirby (and train you!) on how to Get Cut With Glass! Today's lesson: targeted biceps, brachialis, and triceps training.

    Click The Play Button To Start The Video.
    Or Download Here:
    Video iPod (69.9 MB)
    [ Getting Cut With Glass: Video Show Main Page ]

    If you chose the right weight, your first two sets will be a breeze - they'll feel almost too light; but don't be deceived. Your last three or four sets will be brutal. The pain and pump will be severe, and you'll have to bite your tongue to keep the profanities from flying.

    If you get 10 reps on your 10th set, the weight is too light - add more at your next workout. You should only get eight or nine on your last two sets, and those reps should be a struggle.

    RELATED ARTICLE

    [ Click here to learn more. ]
    Arm Training Assault!
    Learn why your arms are not growing then build the best biceps and triceps with the following training program. Try it now!
    Author:
    James Chan

    Don't think for a minute that because the weight is light that your arms are not going to grow. Wait until you see them pumped to new skin-stretching proportions after your first workout. You won't believe your eyes. Remember, you're hitting biceps and triceps hard and heavy at the beginning of the week with bench presses, chins, etc., so this "light" workout is just what you need to supersaturate your arms. (The last sets will not feel light, believe us!)

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    Conclusion
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    Try 10x10 at your next arm workout, and you'll be a believer. About 10 minutes is all it takes - that's not counting all the time you'll take staring in amazement at your engorged arms in the gym mirror. But try to tear yourself away; you need a recovery shake to feed those pythons.

    Try 10x10 At Your Next Arm Workout, And You'll Be A Believer.
    Enlarge Click Image To Enlarge.
    Try 10x10 At Your Next Arm
    Workout, And You'll Be A Believer.

    Note: For more on this fat muscle-building method see The Ultimate 10x10 Mass Workout at X-traordinaryWorkouts.com. For Jonathan Lawson's BodySpace page, go to http://bodyspace.bodybuilding.com/X-Repcom/.

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    Bonus
    Huge Arms Wallpapers
    dot

    Titanic Triceps!
    Titanic Triceps!
    Arms Super Feature #4.
    Photo By SecondFocus.
    Week #17 - 7/04/2006
    1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
    480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128




    Monster Forearm!
    Monster Forearm!
    Arms Super Feature #3.
    Photo By SecondFocus.
    Week #17 - 7/04/2006
    1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
    480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128




    Building Huge Arms!
    Building Huge Arms!
    Arms Super Feature #2.
    Photos By SecondFocus.
    Week #16 - 6/27/2006
    1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
    480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128




    Can You Guess Whose Arm This Is?
    Can You Guess Whose Arm This Is?
    Arms Super Feature #1.
    Photo By SecondFocus.
    Week #16 - 6/27/2006
    1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
    480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128




    Unstoppable Arm Size: One-Hit Wonder Bi's & Tri's Workout!
    info@x-rep.com

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