I was 26 or 27 when I seriously got into training and working in gyms. It was a long, difficult road to that point, and things certainly didn't get easier when I got into serious physique competition. In fact, after one of my first physique shows, I nearly died. It can be a hard story to hear, but it's an important one for me to tell.

When I was in the hospital, there was a point when I said, "If I get out of here, I'll do good." This moment, and this statement, focused me as a person. It gave me a greater purpose, and my entire life changed for the better after that moment.

This doesn't mean that hard training is any less important to me now than it was before, though. It is, and will always be, the foundation of my life. It's what pushed me to the edge, and what brought me back. Now, I'm eager to share that message and to share the workouts that sustain me.

This arms workout isn't fancy. It's a "punch the clock" kind of routine where you cram a lot of work into a little time, because the other option is doing nothing at all. I like these workouts because they put the responsibility squarely on the person performing them to make it great. If you want to half-ass it, that's on you. But if you commit to it and really push in every minute you're in the gym, you can still give your arms a serious message to grow.

You can hit this workout once or twice a week pretty easily. It'll take you no more than half an hour. Let's get after it.

Brandan Fokken's Lightning-Fast Arm Workout
Triceps Pushdown - Rope Attachment
3 sets, 10 Reps (Rest 30-60 sec.)
+ 5 more exercises


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Bear in mind that these numbers aren't written in stone. Ten reps is what you aim for, but I rarely stick with a certain number. Some days, you're going to feel up to putting more weight on the bar, and sometimes you're going to put less. Some days, 30 seconds of rest will be all you need, and others, you'll need the full minute.

Personally, I never like to stick with a certain number. Just push as hard as you can, get the maximum output you can out of your body, and you'll get the best results.

About the Author

Contributing Writer

Brandan Fokken

Bodybuilding.com’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

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