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Code Of Arms: 9 Moves To Skyrocket Your Bi-And-Tri Growth
Code Of Arms
We have a saying at my gym, and it goes like this: "If you do what you've always done, you'll get what you've always got." In most cases, when it comes to arms, "what you've always got" are a pair of underdeveloped limbs that cower like sissies.
What you want are arms that literally tear at the seams to see the light of day. The arms workout below is the most effective one ever devised, combining several old standby movements with newer, more unconventional arm exercises.
If Arnold and Einstein collaborated on a workout, it might look like this. Designing such creative, brawn-and-brains workouts is what we do best here at Performance U in Baltimore, Maryland. We combine the old with the new to create can't-fail hybrid programs. To us, arm training IS rocket science.
You ready? Let's go step-by-step through a battle-tested workout that I've used with athletes and bodybuilders to pump up their arms otherworldly proportions.
The "Code of Arms" Workout
Prepare to leave the gym with a major swoll on. And in weeks, those pumps will have produced permanent growth. Descriptions, photos and videos for how to properly perform each exercise follow below:
Superset:
Chin-Up
4 sets to failure
Pushups (Close and Wide Hand Positions)
3 sets to failure
Superset:
Lying Dumbbell Tricep Extension
3 sets 12-15 reps
Dumbbell Alternate Bicep Curl
3 sets 12-15 reps, per arm
Superset:
60/30 Triceps Protocol w/ Band
1-2 sets of 60 reps in 30 sec
60/30 Biceps Protocol w/ Band
1-2 sets of 60 reps in 30 sec
Superset:
60/30 Triceps Protocol w/ Band
3 sets of 10-12 reps-
Biceps Curl with EZ Bar
3 sets of 10-12 reps
Exercise
Wrist Roller
2 sets 45-60 seconds
Sample "Code of Arms" Weekly Splits
Here's how you can integrate the "Code of Arms" workout into your current 3, 4 or 5-day training split. Depending on how often you train, use any of the above training splits for 4-6 weeks to maximize gains in arm size and strength.
3-Day Split (with an arm emphasis)
- Monday: Upper-Body Push (Chest/Triceps) and Pull (Back/Biceps)
- Wednesday: Legs/Calves/Abs
- Friday: Arms (use the "Code of Arms" workout above)
4-Day Split (with an arm emphasis)
- Monday: Upper-Body Push (Chest/Triceps) and Pull (Back/Biceps)
- Tuesday: Legs/Calves
- Thursday: Arms (use the "Code of Arms" workout above)
- Friday: Legs/Abs
5-Day Split (with an arm emphasis)
- Monday: Upper-Body Push (Chest/Triceps)
- Tuesday: Upper-Body Pull (Back/Biceps)
- Wednesday: Legs/Calves
- Friday: Arms (use the "Code of Arms" workout above)
- Saturday: Legs/Abs
Execution Tips:
Underhand-Grip Chinup
Okay, seriously--if you don't how to do these, you've never stepped foot inside a gym.
Many guys think of chin-ups as more of a back exercise. However, due to the hand positioning, underhand- and neutral-grip pullups are biceps-dominant movements. This has been validated by my friend Bret Contreras' EMG research.
When Bret investigated which biceps exercise had the most biceps muscle activation, the weighted wide parallel-grip pull-up, weighted chin-up and barbell curl had the highest "mean" EMG activity.
Furthermore, he found that the weighted chin-up, weighted wide parallel-grip pull-up, EZ-bar curl had the highest "peak" EMG activity.
Close-Grip Push-Up (hands on med ball)
These are one of my personal favorite triceps blasters.
Click To Enlarge. Keep your elbows in tight to your sides, as shown in the picture above.
Reverse-Grip Triceps Extension (cable at belly button height)
Use an EZ curl or straight bar for this move.
See this video for how to perform this move along with how to perform the biceps cable curl (below):
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Biceps Curl With Bar (cable at belly button height)
As with the triceps extensions above, you can use an EZ Curl or straight bar for these.
Dumbbell Skull Crusher
Keep your elbows fairly close together. Control the eccentric by lowering the weight slowly toward the floor, just above your head.
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Click Image To Enlarge.Lying Dumbbell Tricep Extension
Video Demonstration Of Lying Dumbbell Tricep Extension.
Dumbbell Biceps Curl
C'mon man, do you really need me to explain how to do standing dumbbell biceps curls?
60/30 Triceps Protocol With Band
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60/30 Biceps protocol w/ Band
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Wrist Roller
Most of us have either made our own wrist roller or bought one back in the day. Either way, most dudes never use it.
That's too damn bad because the wrist roller is great for building huge ass biceps and forearms and sick grip strength.
BONUS!
Let's say you're short on time, or stuck in a hotel room and can't get to the gym. No worries! Here's what you can do to build huge arms in less time than it takes to shave!
Coach Nick's 1-Minute Arm Solution
Perform the 60/30 triceps extensions. Then immediately superset by performing the 60/30 biceps curls. Rest 1-2 minutes between complete supersets. Repeat for 3-5 sets.
Of course, you'll need a band for this one.
Ready For Launch
I've now handed over the codes for building bigger, stronger and impressive-looking arms. You've got the workout, the training split and the exercises. Time for liftoff!
About The Author:
Nick Tumminello is a Baltimore Personal Trainer and the owner of Performance University-Speed Strength & Conditioning. He "trains the trainers" worldwide and currently works with a select group of physique competitors, elite athletes, and exercise enthusiasts. Nick also serves as a hybrid fitness expert for Team Jaco Clothing and as the strength coach for Team Ground Control MMA. Check out Coach Nick's products, seminar schedule and blog at www.nicktumminello.com
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JDDIESEL
first day doing this arm workout...feels great! awesome pump! cant wait to see how my arms are after a few weeks.
- Body Stats
- ht: 5'9"
- wt: 194.6 lbs
- bf: 12.4%
SuperJack
Hey Nick, great post! First time I heard about the 60/30 protocol, tried it today, felt the pump in combination with the other exercises. Just one question:
On the 4th superset, you have the 60/30 triceps protocol again followed by EZ biceps curls, both 3 sets 10-12 reps. How do you do the 60/30 protocol for 12 reps? You still use light weight or heavier weight? Then you won't need 30 seconds then?
First time doing it today and not quite know what to do. So I just substituted it with reversed triceps press instead follow by the same EZ biceps curls.
Will be looking out for your other posts! Thanks a lot.
- Body Stats
- ht: 5'8"
- wt: 154 lbs
- bf: 10.0%
- Body Stats
- ht: 5'11"
- wt: 185 lbs
- bf: 14.0%
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