I hope you’re ready to bust up some sleeves because these jacked-up biceps-and-triceps program is far more hard-hitting than anything you’ve tried on before. You’ll do four—that’s not a typo!—arms workout in one week and will apply challenging advanced techniques like blood-flow restriction, heavy partials, negatives and also cluster-set training.
Here’s a sample split that includes the four arms workout and two rest days a week. As you can see, these two days are dedicated to arm-only workouts.
- 1: Biceps, triceps
- 2: Legs, abs
- 3: Chest, front and middle delts, biceps, triceps
- 4: Rest
- 5: Triceps, biceps, abs
- 6: Back, rear delts, biceps, triceps
- 7: Rest
For the first four weeks, you’ll focus on one arm workout each week on the eccentric or “negative” training, and another on the heavy partial-rep training.
Lifters normally focus on the positive rep (concentric) training, where the goal is to shorten the target muscles by lifting heavy weights. Negative (eccentric) training mainly focuses on lengthening target muscles by lowering weights.
Studies shows that the eccentric muscle action can produce the 20-60 percent more force than positive contraction. And in this workout, you’ll increase that energy expenditure as even more by taking the more time to lower weight (4-5 seconds instead of the standard 1-2 seconds).
Negative training promotes greater gains in the muscle mass than the eccentric training, in part because of rapid rise in the protein synthesis and anabolic hormone response, as well as gains in your strength.
The downside is more muscle damage and soreness, though it can quickly abates. You’ll be doing negatives for the short periods of time and also with the plenty of rest in between to avoid overtaxing your neuromuscular system and to reduce your risk for extreme muscle soreness.
In this workout, you’ll only go negative on the last set of each of your two biceps and two triceps exercises.
HEAVY PARTIAL-REP TRAINING
We’re familiar with the sticking point—that part of the range of motion where you are biomechanically weakest. Heavy partials also help to avoid these sticking points so that you can go heavier and get bigger.
This technique is best done under power rack. To do heavy partials on the bench press, set the safety bars 3-4 inches below to your fully locked-out position. Since you’ll be avoiding those sticking point and working over the portion of the ROM where you’re stronger, load bar with more weight as than normal. Try the weight you’d use for the full-range movement.
After 3 sets, lower safeties one notch for 3 more sets; you might have to slightly reduce some weight. Then, reset the safeties one more notch down for 3 more sets.
For many decades, big-name powerlifters and strength athletes have being successfully used this technique, a hybrid of both rest-pause and dropsets done for the time and broken down into several parts.
For example, instead of doing a set of 12 straight reps, you should do a set of 4+4+4 reps, allowing very short rest periods within the sets. When you’re trying to build up muscle size, your rests should be about 15-20 seconds. And since you can also rest more often than with straight sets, you should be able to lift more weight for the greater anabolic stimulus and more size.
Also Read:-Ultimate Muscle Building Back Workout