| Everybody wants big arms. That's not a bad thing, but it can be if you end up overtraining them. Manfred Hoeberl (had world's biggest arms at 25.5''), through trial and error discovered he could get massive gains from one good hard workout every week. Being a professional strongman (though now retired), Manfred knew exactly how to push himself harder than most people on this planet, and thus his 15 minute a week arm program was successful for him. I believe in a similar dogma. My arms | |
| have always been small. I decided what I really want is big bulking muscles mass. I'm not too sure what I was when I started this program, but from small arms I have pushed up to 15.2''. Although its nothing special, I have put on a lot of mass in the last month. With this program, determination, control and power you will soon have tree trunks where your arms used to be. |  Manfred Hoeberl's Huge Guns |
NOTE: This is a one day program.
Stretch for 30 sec
1) Incline curls. 2 sets x 10 - 12 reps. This is a good stretching workout for your biceps. Set the incline at around a forty degree angle and concentrate on stretching your biceps as much as possible on the way down. A controlled raise with perfect technique; that is NO wobbling and only using biceps; will give your arms a good stretching workout. Slowly work the reps and achieve a burn on the first set. If you don't, the weight is too light. Conversely, you should be able to comfortably reach 8 reps, with the final 3 - 4 being a struggle (with, might I add, perfect technique).
2) French curls. 2 sets x 10 - 12 reps. An age old tricep exercise, but done right will give you a great stretching workout. The weight is going to feel too light but it is important that you employ perfect technique, looking for the same kind of stretching workout you achieved from the first exercise. Long and strong, slow and controlled will give you the best workout. The same applies for this exercise, in that you should be able to reach 8 reps, etc., etc.
Variation: If you want, you can combine the two exercises by doing one set of Inclines, then one set of French, Inclines, French. The main concentration has to be on the stretch of the muscle.
Stretch for 30 seconds
3) Close Grip Bench Press / Barbell Curl Superset. 3 sets x 8 - 10 / 8 - 10 reps. Grip the bar for the close grip so your arms remain completely parallel throughout the exercise. Explosive power must be employed for this exercise. The weight should be heavy enough that you fail on your tenth repetition. The barbell curls are done immediately after the completion of each close grip bench set. Keep your body straight; fully extending your arms then with a strong bicep contraction bring the weight back up to your neck. Try to keep moving, not resting at the bottom of your curl. As with the close grip, weight should make you fail at the tenth.
Stretch for 30 seconds
4) Pushdown / Dumbbell Curl Superset. 3 sets x 10 - 12 / 10 - 12 reps. These two exercises are very great muscle mass building exercises. Using a pushdown machine for this, bring the V-bar down to chest level (straight back, straight upper arms) and with a powerful push, bring it down to your crotch, then slowly bring it back to the starting position. (Note: I love this exercise. I think this has helped my triceps grow more than anything else.) Then, with two dumbbells, stand facing a mirror and curl each dumbbell individually, concentrating once again on using your actual bicep muscles. Try to minimise swaying your body, and when you come to fail at 10 try pounding out two more, simultaneously.
Stretch for 1 minute. (Iron out every wrinkle)
5) Forearm exercises. One of the tips Sadek mentions in his article "10 Tips to BIG, HUGE, MASSIVE, Well You Get It�" (Its an arm article, by the way) is that strong forearms are like ammunition for a gun. The degree of forearm muscle size is like fingerprints in that no two are the same. One exercise I like is holding a weighted barbell under your arse and rolling your wrists backwards and forwards. Another good one is supporting your forearms on a bench with your hands overhanging the edge, and using a curling motion to manipulate a barbell. You can work your forearms at home using those hand-squeezing things (very technical) or by using other unconventional methods. The choice is really up to you.
Complete stretch.
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Well, that is my arm program. It has helped me with some massive gains in the last month or so. Just make sure you concentrate on using the muscles you intend on working. Technique will set you free. Always push for that extra mile. Be tough.
Now get back to work.