Add up to 1 Inch On Your Arms in 3 Workouts

By Pete Sisco

Every guy wants igger arms! "here rea##y is no odypart that says $ig and power%u#$ asc#ear#y and ovious#y as a ig pair o% python arms&

I get a ton o% e'mai# %rom guys wanting to ma(imi)e their arm training& I*ve createdoptimi)ed routines %or many ut i% you want a *+uick and dirty* method that de#ivers high

intensity over#oad and resu#ts that you*ve never e(perienced e%ore&&&here it is&

"he Big ,urd#e

-irst I have to te## you the iggest hurd#e most peop#e %ace when wanting to increase their

workout intensity and their progress in the gym& "his %irst step resu#ts %rom the %act&&&yes%act&&&that over ./0 o% the regu#ar trainees in your gym are overtraining& And once your

 ody is in an over trained condition no routine can he#p you&

"he %irst priority o% your ody is to %u##y recover& "hen and on#y then wi## it go to work

creating new musc#e& So step one o% my Add One Inch to your Arms Workout is to take

two weeks o%% a## strength training! I can hear the groans now& $But I $need$ to work out3 times a week&$ 2o you don*t& ore #ike#y you*ve turned a #ove o% the gym into a too'

%re+uent training schedu#e& ,ey i% I #iked getting my hair cut it wou#dn*t he#p me to go to

a arer 3 times a week4 5rowth takes time& "hat*s a %act you need to %ace i% you want totrain rationa##y&

So i% you #ack the menta# toughness to hand#e the aove hurd#e you might as we## stop

reading this& "his routine won*t do anything %or guys in an over trained state& "hese arethe guys who haven*t added any si)e to their arms in months& But they train more than

anyone e#se& See the connection4 "he e(ception o% course is %or guys 6ust starting out

and %or guys who understand training %re+uency and have ad6usted their training days tocompensate %or their ever'increasing intensity o% workouts& "hose wonder%u# peop#e can

do this workout today&

"he Workout

Years ago I conducted a study to measure the re#ative intensity o% a## the common arm

e(ercises& 7And other ody part e(ercises y the way&8 "his rie% artic#e won*t permit thespace to e(p#ain a## that was measured and ana#y)ed so I*m going to give you the

conc#usions& "hese e(ercises wi## add the most musc#e to your iceps triceps and

%orearms& 5uaranteed&

Biceps

Seated Biceps 9ur#: Sit on a ench inside a Power ;ack or Smith machine& ;est a are##

on the rack so that when you*re sitting on the ench the ar is c#ose to the end o% your

range o% motion& 79#ose to your chin&8 "ake a shou#der'width underhand grip on the ar

and #i%t it o%% the rack and cur# i% a coup#e o% inches toward your chin& <se a weight that is

 

so heavy you can on#y ho#d it %or = seconds& "his e(ercise a##ows you to use more weight

than you norma##y wou#d& "ry to cur# 1=/0 to >//0 o% your norma# iceps cur# weight&

I% you can ho#d the weight more than = seconds it*s too #ight& E(periment a it& You*## erewarded y hoisting more weight than you iceps ever have!

"riceps

9#ose'5rip Bench Press: A#so per%orm this e(ercise in a Power ;ack or on a Smith

machine& ?imit the range o% motion to the top third o% your range& By #imiting the rangeo% motion you wi## e a#e to hoist a much heavier weight and it*s that ig weight ' not

the range o% motion ' that triggers new musc#e growth& 5rip the ar with your hands

spaced aout %our inches apart and contract your triceps to #i%t the ar o%% the support and

to %u## e(tension without #ocking out& You shou#d on#y move the ar an inch ore two o%%the supports& <se a weight that is so heavy you can on#y ho#d it = seconds without #ocking

out& Again with this restricted range you shou#d e a#e to use at #east =/0 more weight

than norma# and some peop#e can #i%t dou#e the %irst try&

-orearms

-orearms tend to e neg#ected in most workouts ut these two e(ercises are %au#ous at

generating an awesome intensity o% over#oad to these high#y visi#e and impressive

musc#es&

Seated Wrist 9ur#s: Sit on a ench and take an underhand grip on a are##& ;est your

wrists on your knees so your hands e(tend eyond your knees& A##ow the weight o% the

 ar to %orce your wrist toward the %#oor& <se your %orearm musc#es to power the weight ack up and ho#d it in that position %or = seconds Again i% you can ho#d it #onger it*s too

#ight&

Wrist 9ur#s Behind the Back: "hese are per%ormed y ho#ding a are## ehind your ack

with your pa#ms %acing ackward& It he#ps to have the ar on a rack to start or to have a

training partner p#ace the ar in your hands& "he heavy ar wi## natura##y hang down andyour wrists wi## e in a re#a(ed position& <se your %orearm musc#es to power the weight

up y ending your wrists& You can use a #ot more weight on this e(ercise than you think

you can& 5o heavy& @on*t worry aout getting a %u## range o% motion 6ust %#e( your wrists

then ho#d that position %or = seconds&

Avoid any other arm training whatsoever& ;eturn to the gym in or = days and repeat

these %our e(ercises& Each time you per%orm the %our e(ercises in this arm workout try toincrease your weights y 1='>=0& @oing the same workout each time gets you nowhere&

It*s a## aout making progress& Progress drives new musc#e growth&

5o Buy Some Bigger Shirts

Per%orm the aove workout three times over the ne(t twe#ve to %i%teen days& Avoid any

other arm training during this time& You can train your other musc#e groups and you can

 

 per%orm a## the #ow intensity aeroics you want during this time& But rememer i% you

started this program in an overtrained condition you won*t see resu#ts&

@one the e(act way descried this routine wi## add new musc#e strength and very

signi%icant si)e to even the most deve#oped arms&

A#ways train with your rain

Pete