Can somebody post a guaranteed arm builder workout?

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I'm talkin forearm & biceps
I only got freeweights (dumbbells & barbells)
I ain't feelin tha skinny arm look & its hard 2 make gains
 

Bledswole

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You can try this if you want or not,up to you:manny:

About two months ago I started hitting Tricep pulldowns everyday three days straight after EVERY set of another body part for 20 reps at a hard enough weight where you can get 20 but ya shyt be burnin by the time you get there and on the other three days I did biceps the same way,swear I put about a good inch on my arms,thats about 500+ reps a day,ya arm aint gon have no choice but to grow as long as you not doin no p*ssy weight or weight that aint makin you go hard.

Dont listen to that shyt about overtraining breh long as you sleep enough and eat enough you a be good, try my method and see if ya arms dont grow.
 
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AJW

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Firstly focus on using light weights and mastering the techniques. A lot of dudes feel they need to lift obscure amount of weight to increaae muscle mass but it's not strictly true. I have never been a heavy lifter and I've always grown off light-ish weights. I focus more on technique, time-under-tension (slow, controlled reps - no swinging weights around), and VOLUME.

That brings me to my next tip and thats VOLUME. German VOLUME training (Google it) is the staple of any hypertrophy/mass gains workout programme. You want to put your muscles under maximum stress during your workouts to stimulate growth. For example, I would suggest to you that you split your workouts in to muscle groups - for example, biceps day on Monday, triceps day on Tuesday etc. If you spend an hour/2 hours focusing on one muscle group you will put extreme stress under it during the workout and this will in time, stimulate muscle growth. Also focus more on your triceps as they are 3x as big as the bicep roughly.

Consistency is also key. I would suggest following the same program for up to 10/12 weeks, sticking to the exact same routine every week. This is because you will gradually improve your lifts over time and therefore your workouts will become more effective, meaning there isn't any reason/need to change your exercises. Pick your exercises (dips, curls, rows, rope extensions, push downs, squats, extensions, deads). MASTER the techniques and learn how your body responds best to them - EVERYONE is different, we are all built differently and respond differently to exercises. Little tweaks to your technique can have huge positive effects on your body. For example, when I am training hamstrings using the leg curl machine I will adopt a head forward position. This is uncommon and majority of people will opt to recline back in the seat, however I feel that when I put my head forwards it helps activate and isolate my hamstrings more, thus putting more stress on that muscle and stimulates more growth.
 

Bledswole

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And I see you said you only wanna work biceps cause you tired of the skinny arm look.

Breh you might wanna work ya triceps they make up 2/3rds of ya arm,most ppl think biceps is what make ya arm look big,nahhhhhh its them triceps
 

AJW

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You can try this of you want or not,up to you:manny:

About two months ago I started hitting Tricep pulldowns everyday three days straights after every set of another body part for 20 reps at a hard enough weight where you can get 20 but ya shyt be burnin by the time you get there and on the other three days I did biceps the same way,swear I put about a good inch on my arms.

Dont listen to that shyt about overtraining breh long as you sleep enough and eat enough you a be good, try my method and see if ya arms dont grow.

Good advice. I forgot to mention rep ranges in my post. Definitely go for 12/15/20/25 rep range, with a lot of sets (10/15/20 sets). Some people think I'm mad when I sit on the chest press for 20 sets but I'm all about that volume. I don't need to do 100s of exercises in a workout to keep me focused, I work better when I only do 2/3/4 exercises. I also find it way more effective when I train this way.
 

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Good advice. I forgot to mention rep ranges in my post. Definitely go for 12/15/20/25 rep range, with a lot of sets (10/15/20 sets). Some people think I'm mad when I sit on the chest press for 20 sets but I'm all about that volume. I don't need to do 100s of exercises in a workout to keep me focused, I work better when I only do 2/3/4 exercises. I also find it way more effective when I train this way.

Yup.

Alota nikkas would look at my shyt and say Im overtraining,but naw fam doing 5,6 reps aint doing shyt to be honest,doin alot of reps with semi heavyweight,gives you that pump and makes your body grow get ya protein and sleep and wake up buff brehs:blessed:
 
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Firstly focus on using light weights and mastering the techniques. A lot of dudes feel they need to lift obscure amount of weight to increaae muscle mass but it's not strictly true. I have never been a heavy lifter and I've always grown off light-ish weights. I focus more on technique, time-under-tension (slow, controlled reps - no swinging weights around), and VOLUME.

That brings me to my next tip and thats VOLUME. German VOLUME training (Google it) is the staple of any hypertrophy/mass gains workout programme. You want to put your muscles under maximum stress during your workouts to stimulate growth. For example, I would suggest to you that you split your workouts in to muscle groups - for example, biceps day on Monday, triceps day on Tuesday etc. If you spend an hour/2 hours focusing on one muscle group you will put extreme stress under it during the workout and this will in time, stimulate muscle growth. Also focus more on your triceps as they are 3x as big as the bicep roughly.

Consistency is also key. I would suggest following the same program for up to 10/12 weeks, sticking to the exact same routine every week. This is because you will gradually improve your lifts over time and therefore your workouts will become more effective, meaning there isn't any reason/need to change your exercises. Pick your exercises (dips, curls, rows, rope extensions, push downs, squats, extensions, deads). MASTER the techniques and learn how your body responds best to them - EVERYONE is different, we are all built differently and respond differently to exercises. Little tweaks to your technique can have huge positive effects on your body. For example, when I am training hamstrings using the leg curl machine I will adopt a head forward position. This is uncommon and majority of people will opt to recline back in the seat, however I feel that when I put my head forwards it helps activate and isolate my hamstrings more, thus putting more stress on that muscle and stimulates more growth.

Aaye I fuccs wit this post its alotta detail in it & ima try it out gdlookin but damn
Train my arms 4 an hour?
Hopefully my forearms shoot up 2 :salute:
 
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Yup.

Alota nikkas would look at my shyt and say Im overtraining,but naw fam doing 5,6 reps aint doing shyt to be honest,doin alot of reps with semi heavyweight,gives you that pump and makes your body grow get ya protein and sleep and wake up buff brehs:blessed:

I b feelin tha exact same way! No wonder I ain't gettin no damn gains
 
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