Ben Booker Arms Workout: Arms By The Book
Don't question Ben Booker when it comes to training arms. This guy is pure business. He walks into the gym, leaves his ego at the front door, and immediately zeros in on what he calls the "Three Fs:" Form, Focus, and Failure.
If this were an arms race, Ben Booker would have every gym rat bowing at his feet. He trains with a LOT of volume, starting with biceps and ending with triceps. His workout revolves around volume, not total weight. Ben does this workout twice per week. The first is a heavy load day and the second is a lighter day with 1-to-2 solid sets.
Today, Ben Booker will make a man out of you. His workout will have your arms screaming for mercy and bulging at the veins. Think you can you handle the pain? Then step into his office!
Ben Booker - Arms By The Book
Watch The Video - 12:32
Barbell Curl Tips
1. Once you hit failure, you can finish the set with halves, but you're still going to have to incorporate the entire biceps. Focus on the rep range, not the actual weight, and try to make it as precise as possible. It's all about timed interval repetition.
2. Drop weight and perform twenty-one's on the fourth set. That's 7 bottom-half reps, 7 top- half reps, and 7 full-range reps. Ben likes to incorporate a partner to maintain proper form.
Ball-Grip Triceps Pushdowns (shown with handle)2 sets of 10-12 reps with 90-second rest periods
1. Don't rest between the standing biceps cable curls and the pull-ups. Rest for 90 seconds after each pull-up set.
2. Use your free arm as a spot to finish necessary standing biceps curl reps.
1. On the last set, drop the bar behind your head and extend it until you reach failure. Your forearms should be on fire after this modified final set.
1. Focus completely on the triceps. Try to isolate, not involve other movers.
1. Ben likes to stop at a 90-degree angle, rather than coming all the way up. This forces you to control the motion throughout the entire movement.
2. If you're not dropping weight every set, you're not doing it right. You should hit failure on every set.
1. Grabbing the ball takes the grip out of the exercise and targets the inner part of the triceps.
1. Your muscles are fatigued. Pick a weight that's a little less than you normally lift and crush this finisher.
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Going to give this a shot for the next month or 2. Looks solid. He mentioned he did this 2x per week. Same exercises? Lighter reps? How many days inbetween? Would really like to know.
Same exercises, yes. You can change the reps/weight a bit if your plateauing, but if you're going for size you want to keep it relatively heavy. Rest as many days between as you can, do either Mon/Thurs or Mon/Fri.
Just did this workout. My arms were on fire the whole way through. I didnt follow it exactly (did seated concentration curls instead of cable curls, exchanged the ball grip pulldowns with reverse D-bar and added some warm up sets) but this is an awesome arm workout and Id definately recommend trying it out.
? Nice downer dude. Pretty solid workout for bis/tris: Adds in some bigger assister muscles with pullups and dips, Hits the major heads of the muscles, and gets an appropriate amount of sets in for two minor muscle groups.
Size is on the shelf right next to abs, in the kitchen.
couldn't agree more droyce! I only do 9 sets for bis and 12 for tris and I actually just started working arms after taking a month off to let them recovered and rested. I hit them again hard yesterday, and they look bigger than I've ever seen them. I got curious and measured, they are now 20" up from 18 3/4. " Rest and sufficient good macronutrients are the best way to build big arms.
rest and nutrients is the staple for the "Whole" body lol
Yes, I am the guy in the video and form is key in any exercise in any program. During the barbell curls I hit failure early on, instead of dropping weight I used a "swing" to keep the video moving. I never recommend that unless you are super experienced and still keep focus on the bicep. I would like to see that movement spotted all day long! Form first, then master the focus (or mind muscle), then taking your sets to failure will yield optimal results. Only after mastering all of those, in that order, are you able to safely get out of form to hit the desired rep range instead of demoving the weight. Learn your body first
I usually start with reps between 12 to 15 on the first day. Then, later in the week vut the exercises in half and drop the sets to 6 to 8. Designing a 12 wek program as we speak! Stay tuned guys!!"!
This looks like a solid workout, I'd throw in overhead tricep extensions for sure though. Along with pullups, I'd add in chinups for biceps. And one big thing I noticed, is the guy on the cover photo of this article's deltoids. Deltoids complement your arms, this article works out biceps and triceps, but if you want you arms to look like "that guy's", you have to do alot of deltoid and shoulder work aswell. So you guys can find some solid deltoid and shoulder plans on this website:) Just my two cents.
So the next set you start with the opposite arm first, problem solved!
Ben, I believe there probably won't be any harm in doing 4 sets of that super set to make it even on both arms. Is that a fair call?