My Arm Experiment
Most people don't “waste” a day on arm training, but I have different goals and objectives, so I have one day each week dedicated to my arms. The reasoning is really quite simple: no matter how hard I hit my arms they don't grow easily. I figured out in my last preparation cycle that my arms need encouragement to grow. As a result, I have come up with a program along with my trainer, Ken Turchek, that has helped add some size and definition to both my biceps and my triceps.
The plan is quite simple. I train my biceps on my back day and use lighter weights and higher repetitions for my biceps on that day. This is aimed at getting a pump. This pump workout for biceps actually happens 2 times a week because I do a back trainig aimed at thickness and another aimed at width. My triceps are trained with my chest and that also occurs twice a week. I use the pump workout for the triceps as well. Finally, I include a dedicated arm day where I train my biceps and triceps together. I use the heaviest weight I can move with proper form and keep the repetitions low.
The results of this type of training program have been amazing. While it originally was contrary to what I believed about training (the volume was way too high for my liking) I have to admit that my stubborn arms are now growing. I actually get compliments on my arms, something I never got before.
How You Can Grow Your Arms
If your arms are responsive like most people, you can probably get decent growth by just splitting your biceps and triceps up into different workouts combined with other body parts. You can then slam them as you wish.
However, if your arms are stubborn like mine you will need to understand the principles behind what I am doing so that you can apply them properly.
The pump days are for a very specific reason — get the blood flowing into the arms and force them to “puff up” and tear muscle fibers. Make sure that on pump days you get a great squeeze. Pay special attention to the biceps squeeze because most people do it completely wrong. It is about rotating your pinky towards your face so that your thumb pushes out and away from your body as you reach the top of the motion when using dumbbells. When using a barbell simply imagine tearing the bar apart at the top of the motion. Both things will give your biceps a great pump. For the triceps, when using dumbbells rotate the thumbs in towards your body at the end of the motion. As with biceps, when using a barbell or other bar attachment, imagine tearing the bar apart. That's going to give your triceps a great squeeze.
Heavy day is included to force the muscles to grow. Your biceps and triceps will be expecting the pump style workout, but you will trick them into growing with the heavier weights. You will feel the results of this training in two ways: (1) soreness deep in the muscles; and (2) increased size that lasts for at least 24 hours because of the massive amount of blood that flows into the muscles.
I always tell you that bodybuilding is an Experiment of One and this is no different. You have to determine what makes your muscles respond. If you want impressive arms you are going to have to do whatever it takes to get there. I have prepared the following video that just explains how I felt after my heavy biceps and triceps training session. Enjoy!
Heavy Arm Day Aftermath – The Video
[pro-player width='560′ height='315′ type='video']http://www.youtube.com/watch?v=3eZuf8ngsY8[/pro-player]