Take notice! This arm blasting article isn't nonsense. If you want bigger arms, you've come to the right place. In 90 short days, you will be adding one inch to your arms. Ready? Then let's roll...
The problem with too many arm workouts is that they lack focus and variety. Most tricep and bicep routines are nothing more than a random selection of arm exercises, combined with a random number of sets and reps. Sure, these workouts feel right and look good, but a set of tools is only useful if you know how to use them properly.
Before we get started, you need to understand one important thing. Bodybuilding training doesn't work buffet style. You can't simply pick and choose what you use without a point and a purpose. That's a great way to fail, and to halt progress. But fear not. I am going to get you on track, educated, and growing in only 15 short workouts.
Quick jump to the sub-sections on this page:
The Ultimate 90 Day Arm Blaster Approach
During the next 90 days, you will be training arms every 6 days, rotating between volume workouts, rest-pause workouts, and strength workouts. Each workout variation is designed to stress your biceps and triceps in a different manner. Understand that these will be intense workouts. You will not need to add in extra work, so push that thought out of your mind. Instead, focus on taking every set to the limit, using as much weight as possible.
This program is a 6-day split, and you may need to make some adjustments to your schedule to fit in the necessary workouts because you will be training on different days each week. If a 6 day split simply does not work for you, I have provided an alternative approach that has you training 4 days each week. You can adjust this program to fit your schedule.
6 Day Split
- Day 1 - Arm Day
- Day 2 - Leg Day
- Day 3 - OFF
- Day 4 - Pushing Day
- Day 5 - Pulling Day
- Day 6 - OFF
If 6 days per week doesn't work for you, and you would like to base this routine on a 7 day per week schedule, simply add in a "Day 7" and use it as an off training day.
This workout, as designed, is structured to help you maximize arm mass. Keep in mind that you will be indirectly working your arms on pushing and pulling days. The exercises listed on those training days target the biceps and triceps, and are an integral part of this 90 day plan. I do not recommend changing them for any other exercises unless you do not have available equipment. Most exercises are barbell and dumbbell exercises. For barbell work, do NOT swap in a Smith machine variation. Free weights are superior movements, and will help you to maximize growth.
You will notice that squats and deadlifts are included in this program. Do not perform these exercises unless you have a decent grasp of form. I do not recommend running this program without squats and deadlifts, so if you need to, take a few weeks and practice your form before starting.
This program will not work if you do not give 100%. Proper effort, along with a quality eating approach will maximize arm size gains. Muscle building is a complex endeavor. If you give 100%, you will get 100%. But if you give only 80%, you are likely to see only a 20% reward. Hard work pays off. Always push yourself according to the recommendations provided for the volume, rest-pause and strength workouts.
Volume Arm Days
On volume arm days, you will be performing 10 set of 10 reps per exercise. For your first workout, use a weight that allows you to perform at least 15 reps. Perform 10 sets with this weight, resting 2 minutes in between sets. Do not train to failure. Stop each set when you believe you may fail on the next rep. Do not be alarmed if you can't complete 10 reps for all 10 sets. 10x10 is a goal. When you cab reach this goal, add weight.
Rest Pause Arm Days
Rest pause days will have you performing 7 sets per exercise, using the following rest periods between each set:
- Set 1 - Perform the set, then rest 30 seconds.
- Set 2 - Perform the set, then rest 30 seconds.
- Set 3 - Perform the set, then rest 60 seconds.
- Set 4 - Perform the set, then rest 60 seconds.
- Set 5 - Perform the set, then rest 90 seconds.
- Set 6 - Perform the set, then rest 120 seconds.
- Set 7 - Perform the last set for this exercise.
As with volume days, you will not be training to failure. Stop a set when you believe you may fail on the nest rep, and rack the weight. Your goal is to complete a total of 40 reps for all 7 sets. When you do hit this total, add weight. For your first workout, use a weight that allows you to perform at approximately 12 reps. Please note that you are NOT trying for 40 reps per set. This is 40 total reps for all seven sets, which is slightly over an average of 6 reps per set.
Strength Arm Days
On strength days you will perform 10 sets of 3 reps for each exercising, resting 2 minutes between each set. In addition, you will finish each bicep and tricep workout with a 20-25 rep burn set. For the strength sets, pick a weight that allows you to perform about 6 reps. Don't be concerned if you can't complete 3 reps for all 10 sets. When you can, add weight. For the burn sets, pick a weight that allows you to perform at least 20 reps. When you can perform 25 reps on a burn set, add weight.
Arm Blaster Cycle And Arm Day Workouts
As mentioned, you will perform 15 total workouts during this 90 day cycle. This breaks down into 5 volume, rest pause and strength workouts each. You will be rotating between each style of arm workout as follows:
- Arm Workout 1 - Volume Day
- Arm Workout 2 - Rest - Pause Day
- Arm Workout 3 - Strength Day
- Arm Workout 4 - Volume Day
- Arm Workout 5 - Rest - Pause Day
- Arm Workout 6 - Strength Day
- Arm Workout 7 - Volume Day
- Arm Workout 8 - Rest - Pause Day
- Arm Workout 9 - Strength Day
- Arm Workout 10 - Volume Day
- Arm Workout 11 - Rest - Pause Day
- Arm Workout 12 - Strength Day
- Arm Workout 13 - Volume Day
- Arm Workout 14 - Rest - Pause Day
- Arm Workout 15 - Strength Day
|Dumbbell Curl||7||40 Rep Goal|
|Seated Two Arm Dumbbell Extension||7||40 Rep Goal|
|Preacher Curl or Drag Curl||7||40 Rep Goal|
|French Press||7||40 Rep Goal|
|Concentration Curls or Preacher Dumbbell Curls||1||20-25|
|Close Grip Bench Press||10||3|
|Dumbbell Kickbacks or Cable Tricep Extensions||1||20-25|
Leg, Pushing And Pulling Workouts
Leg, pushing and pulling workouts will be simple, but effective. Remember the golden rule on every set...always push yourself, and when you reach the rep goal for each exercise, add weight. Do not train to failure for any exercises. It is not necessary. Push yourself until you feel like you may not complete another rep, and then stop the set.
On these training days you will be provided with a specific rep goal instead of a rep range. For example, on squats you will be performing 3 sets with a rep goal of 25. Use the same weight for all 3 sets, and when you can perform 25 total reps for these 3 sets, add weight. It's as simple as that.
Note: the "rep goal" is NOT reps per set. A rep goal of 25 for 3 sets is an average of 8.3 reps per set. A rep goal of 30 reps for 4 sets is an average of 7.5 reps per set. Perform as many reps per set as you can on each of the sets. The point is not to hit the average. The point is to perform as many reps as possible for each set. When the rep goal is hit, add weight.
For a given exercise, use the same weight for all listed sets. This cuts down on down time, and allows you to focus on the task at hand: growing big arms.
Leg, pushing and pulling do not involve a random selection of exercises. Each exercise is a heavy compound lift, and works synergistically with your arm training to help you pack on arm size during the next 90 days. I tried to limit this program to barbell and dumbbell training, but there are a few machine exercises (leg curls). Do not swap in machine movements or Smith machine exercises that are not listed in these workouts. This is an intense approach, and should be followed as designed.
Warm Up Sets
Always warm up properly. For big lifts like squats, deadlifts and bench press, you may need to perform 3-4 warm up sets prior to your first heavy lift. For example, if you will be using 225 on the bench press, warm up as follows:
- Warm up Set #1 - Bar x 10 reps
- Warm up Set #2 - 135 x 5 reps
- Warm up Set #3 - 185 x 3 reps
- Warm up Set #4 - 225 x 1 reps
The last warm up set is more of a central nervous system (CNS) warm up. It helps prepare you for your working set of 225.
For less taxing exercises, you may need to perform only one warm up set. Always err on the side of caution. Better to perform an extra warm up set than to risk injury.
|Quads, Hamstrings and Calves|
|Squat or Front Squat||3||25|
|Dumbbell or Barbell Lunge||3||30|
|Standing or Seated Calf Raise||3||40|
|Chest and Shoulders|
|Military Press or Seated BTN Press||4||30|
|Dips or Dumbbell Bench Press||3||25|
|Seated Arnold Press||3||25|
|Back, Traps and Rear Delts|
|Barbell or Dumbbell Rows||3||20|
|Pull Ups, Seated Cable Rows or T-Bar Rows||3||25|
|Barbell or Dumbbell Shrugs||3||30|
Diet, Supplements And Nutrition
All the hard work in the world won't pay off if you aren't eating enough food. To gain muscle, you must eat properly. If you are not familiar with bodybuilding-style eating approaches, do not start this program. Educate yourself, or you will waste valuable time and money.
As a general goal, aim to gain 2 pounds on the scale each month while on this program. Some of this gain will be muscle, and some fat. A proper diet strategy, couple with proper training, will minimize fat gains while maximizing muscle gains.
This is not a program that will produce results while "cutting". Unless you have super genetics, or are a rank beginner, it is very difficult to add muscle while trying to lose fat. This program would work well as a muscle maintenance program while on a cutting diet.
For more information on proper diet, check out these articles:
- Your Go-To Guide To Gaining Muscle While Minimizing Fat Gains
- The Key To Adding Muscle While Minimizing Fat
- Looking To Be A Beast? Part 1: Goal & Nutrition Planning
- How to Create a Bodybuilding Diet
- Nutrition For Beginners - Part I
- Nutrition For Beginners - Part II
Here are a few fast start tips:
- Program Preparation. Before beginning the program, try to zero in on the proper daily amount of calories to eat to gain weight. Eat exactly 3200 calories per day for 2 weeks, and watch the scale. If you don't gain weight, you will need to add at least 300 to 500 calories per day while on this program. If you gain more than a pound, you may need to back off daily calories a bit so you don't pack on weight too rapidly.
- Protein. You want to eat 30 to 40 grams of protein every 2.5 to 3 hours. Make sure you intake protein with every meal, using a variety of protein sources. Protein foods include: eggs, milk, cheese, fish, chicken, and beef.
- Protein Powders. To supplement your whole foods meals, it is generally wise to use protein powders. Protein powders are cost effective, and convenient protein sources. Whey protein is good first thing in the morning and post-workout. Casein protein is great in between meals and right before bed. Keep both types of protein powders on hand.
- Carbs. Eat a variety of healthy carbohydrate foods. These foods include oatmeal, quinoa, brown rice, beans, as well as fruits and veggies.
- Feeling Full? Feeling full, and having a hard time eating enough? Try adding whole milk, a few handfuls of almonds, natural peanut butter, dark chocolate and olive oil to your daily diet. These foods are calorie dense, and won't leave you feeling stuffed. Also consider using a weight gainer.
- Supplements. Start with protein powder, a quality multivitamin and fish oil. If you have already successfully gained weight and strength on a previous muscle building routine, I suggest adding in creatine and a pre-workout supplement during these 90 days to help maximize training energy and strength. If you find muscle soreness is an issue, you can improve soreness and recovery with a product like Scivation Xtend.
This program can be run longer than 90 days, especially if you find yourself making great progress. Muscle building is not magic. It requires a persistent effort in the gym, a consistent diet, and proper rest. Also, be patient. Don't assume you need to add more work into this routine to "multiply" results. Adding in a second arm day won't be helpful. You are already working your arms very heavily on arm day, and pushing and pulling day.
Trust the process, never miss a workout, and eat more if the scale isn't moving.