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Ultimate Arm Blaster: Add An Inch In 90 Days

Ultimate Arm Blaster: Add An Inch In 90 Days

Average: 4.3 (31 votes)
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The Ultimate Arm Blaster routine has you performing 15 intense arm workouts in 90 days, cycling between strength, volume and rest-pause training.

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.

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.

Training Split

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.

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.

Exercise Selection

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.

Proper Effort

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.

Ultimate arm blasterArm 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
Volume Day
Volume Workout
Exercise Sets Reps
Barbell Curl 10 10
Skullcrushers 10 10
Rest-Pause Day
Rest-Pause Day
Exercise Sets Reps
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
Strength Day
Strength Day
Exercise Sets Reps
Barbell Curl 10 3
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.

Arm blaster

This program will not work if you do not give 100%. Proper effort, along with a quality eating approach will maximize arm size gains.

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.

Leg Day
Quads, Hamstrings and Calves
Exercise Sets Reps
Exercise Sets Rep Goal
Squat or Front Squat 3 25
Dumbbell or Barbell Lunge 3 30
Romanian Deadlifts 3 25
Leg Curl 3 30
Standing or Seated Calf Raise 3 40
Pushing Day
Chest and Shoulders
Exercise Sets Reps
Bench Press 4 30
Military Press or Seated BTN Press 4 30
Dips or Dumbbell Bench Press 3 25
Seated Arnold Press 3 25
Pulling Day
Back, Traps and Rear Delts
Exercise Sets Reps
Deadlifts 3 15
Barbell or Dumbbell Rows 3 20
Pull Ups, Seated Cable Rows or T-Bar Rows 3 25
Rear Laterals 3 40
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:

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.

Final Thoughts

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.

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  • About The Author
    Steve is a powerlifter who has also spent 20 years training in bodybuilding. He is a national level competitor training for an all-time over 50 raw world record.
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Comments (83)

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jiakai
Posted Mon, 09/06/2010 - 13:40

hi
got so many questions to ask
first of all is this for intermediate?
why is the leg warm ups so intense?i only can squat 200
this routine is kinda confusing
i understand the leg,pushing and pulling is all on day 2,4,and 5
but the arm day is confusing,first arm day am i going to be doing volume than rest pause next week than follow by strength ?

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Steve
Posted Mon, 09/06/2010 - 18:56

Hi Jiakai,

Intermediates can definitely use this program.

The warm up protocol is merely an example for someone starting with a 225 bench. Adjust it as needed. Please re-read the example.

You work arms once every 6 days, for a total of 15 workouts in 90 days. What you do on each arm day is detailed in the routine.

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jiakai
Posted Mon, 09/06/2010 - 19:12

so for the arms one week i will have volume training on arms day n the next week i would have pause on arm day in so forth?
also this seems alot
seems like overtraining
also whats the 4 day option?

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Steve
Posted Mon, 09/06/2010 - 19:27

There is no 4 day option.

No need to worry about overtraining. It's very difficult to overtrain. The cycling of the workouts is a form of periodization of intensity.

As far as the arm workouts, they are 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

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jiakai
Posted Mon, 09/06/2010 - 19:46

last question
i have never done anything more than 3 sets of 10 reps
i dont think i can handle the 10 sets of 10 or 7sets of 40!

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Steve
Posted Mon, 09/06/2010 - 20:24

Hi Jiakai,

Not sure what your question is?

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jiakai
Posted Mon, 09/06/2010 - 20:37

lol
what i mean is the arm workout seems so much i dont think i can handle it
i seen the old article of getting huge arms contain power muscle burn
it contain maximum of 4 sets and 2 sets of burn
why does this workout contain so much sets and reps?
is almost seen impossible to complete 7 sets of 40 !

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Steve
Posted Tue, 09/07/2010 - 11:24

Hi Jiakai,

This is more of a short-term shocker that focuses on a slightly lower intensity for push/pull than the Power, Muscle Burn. The volume and rest-pause days are difficult, for sure, but as a short term shocker they are quite effective. The 10x10 idea has been around fro quite a long time. I would give it a try. You never know what you're capable of achieving until you give 110%.

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jiakai
Posted Tue, 09/07/2010 - 11:55

exercise like dumbbell or barbell lunge
is there a substitution for this one
btw thanks for answering all my questions

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Steve
Posted Wed, 09/08/2010 - 10:42

No problem at all.

I would recommend the leg press.

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jiakai
Posted Thu, 09/09/2010 - 17:17

lol back with more questions
can abs be added?
if so what days?
also after the pushing day which is shoulder n chest n triceps
we have pulling days is kinda shoulder n triceps again like the exercise rear lateral&dumbbell rows

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Steve
Posted Fri, 09/10/2010 - 08:00

Hi Jiakai,

You can work abs 2-4 times per week. I would add then after lifting on any workout days that are convenient for you.

As far as training, pulling day doesn't heavily involve the triceps and front and side delts.

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jiakai
Posted Tue, 09/14/2010 - 23:11

tomorrow is pushing day
but i still feel sore from the arm day
should i skip pushing and pulling?

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Steve
Posted Thu, 09/16/2010 - 09:35

I wouldn't recommend skipping workouts. Your best bet is to rest an additional day and push your workout back a day.

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jiakai
Posted Tue, 09/21/2010 - 01:58

sorry last question
i promise
can i switch leg day and arm day
instead of having arm day on monday can i have it on tuesday and have leg on monday?

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Steve
Posted Tue, 09/21/2010 - 08:42

I don't recommend that approach. You need more tricep rest before your pushing day, which also involves triceps.

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IAN
Posted Mon, 09/06/2010 - 16:31

Just a quick question, I dont fully understand where the leg, push and pull days come into the arm day. How many times are we doing the arms a week. On the volume day is it only 2 exercises of 10 sets of 10 reps and thats it.Could do with a breakdown of what exactly is done on each day for the 90 days. Example volume day mixed with say a push or pull day. Little confused. Looks good anyhow

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Steve
Posted Mon, 09/06/2010 - 18:44

Hi Ian,

Volume day has 20 sets for arms. That is a very large volume.

Push and pull workouts contain heavy compound lifts that are essential for arm mass. They are not performed on the same day as arms. Arms are not created by direct arm work alone. Leg day includes squats, which are the best overall mass building exercise.

The workout is broken into a 6 day split, with arms once every 6 days. Each arm day is broken down.

* Day 1 - Arm Day
* Day 2 - Leg Day
* Day 3 - OFF
* Day 4 - Pushing Day
* Day 5 - Pulling Day
* Day 6 - OFF

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chris
Posted Mon, 09/06/2010 - 19:21

greetings

i read your new article and had a question about the reps for leg,push and pull days,

my question is that your write "rep goals", which are very high, now am i wanting to achieve the rep goal within the alotted sets or try to complete the rep goals for each set.

I thought that doing 4 sets of 30 reps for a bench press for example, wasn't really nessacary and would be hard to do, also wouldn't it take a long time to progress higher in weights of your trying to achieve that goal.

hope this all make sense to

have a great evening, keep up with all the great articles

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Steve
Posted Mon, 09/06/2010 - 20:27

Hi Chris,

On bench press, the goal is a total of 30 reps for 4 sets, which is an average of 7.5 reps per set. This is a fairly standard training protocol, and nothing out of the ordinary when training for muscle growth.

From the article:

"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."

Nothing that it states 25 total reps for the 3 sets of squats, and not 25 reps per set.

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Abaddon
Posted Tue, 09/07/2010 - 08:09

Hi Steve,

Great regimen.

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Steve
Posted Tue, 09/07/2010 - 08:21

Hi Abaddon,

Thanks.

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kent
Posted Thu, 09/09/2010 - 05:35

hey just wondering, why 40 reps? what does 40 reps for 7 sets do? isnt this considered 'cardio' range or sumthing? just going on what i have seen elsewhere

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Steve
Posted Fri, 09/10/2010 - 08:01

Hi Kent,

It's not 40 reps per set. It's 40 "total" reps for all 7 sets, which would be an average of around 6 per set.

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Miles
Posted Thu, 09/09/2010 - 17:21

Hey,

Just wondering if you had any alternatives for the leg curls? I dont have the equipment is all. Great routine by the way, ive been looking for something new and comprehensive like this that goes into such detail day to day, as Im not especially good at the logistics of my routines and needed something new.

Cheers,
Miles.

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Steve
Posted Fri, 09/10/2010 - 08:07

Hi Miles,

I would recommend trying either side or rear lunges. Best of luck with the routine!

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Miles
Posted Fri, 09/10/2010 - 13:51

Okay will do, much appreciated,

Miles.

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Brian
Posted Sat, 09/11/2010 - 14:19

How much rest/time should be taken between sets on the leg, pushing, and pulling rep goal exercises? Also, I'm at the end of my current workout, which is a variation of Doug's 4 day split using heavier weight, lower reps, and fewer sets. I usually take a week off between workouts but I really want to jump into this one. Is a week off advisable or can I effectively roll into this new workout?

Thanks,
Brian

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Steve
Posted Mon, 09/13/2010 - 11:22

Hi Brian,

I recommend 90 to 120 seconds between sets, and up to 3 to 5 minutes between heavy, taxing sets of bench, squats or deadlifts.

A week off every 2 to 3 months is rarely a bad thing.

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David
Posted Sun, 09/12/2010 - 17:14

Hi steve I have just started this routine, i had to skip into push day, is it alright if i start at arm day when availble? for me I think the part that is going to be the most difficult is eating 3200 calories a day, I always try really hard to eat, and I eat alot however I just can't seem to gain weight from it, how much of a problem will this be? is there any advice you can offer?

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Steve
Posted Mon, 09/13/2010 - 11:23

Hi David,

You can start at arm day. As far as eating, trying adding whole milk, some almonds, natural peanut butter, and a weight gainer shake or 2. These foods aren't as filling as whole foods, but will add calories.

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David
Posted Mon, 09/13/2010 - 17:32

Thanks for the advice steve ill see what I can do, im currently taking strive mass effect weight gainer + all whey, do you advice i throw in creatine? i have never taken creatine before, and im aware that it increases muscle mass, but i heard it is "fake" muscle and just increases water into your biceps. If so what creatine would you recommand?

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Steve
Posted Thu, 09/16/2010 - 10:53

Hi David,

Creatine is a good choice> I recommend trying it once you are making consistent weight and strength gains. It helps fuel workouts with more energy, and can allow you to lift more. Both of these factors lead to more productive workouts, which can only help long term muscle gains.

I recommend starting with a simple powder, like this:

http://www.muscleandstrength.com/store/dymatize-creatine-monohydrate.html

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Steve T
Posted Mon, 09/13/2010 - 16:30

Hi, Steve -

Taking a week off after GVT and thought this workout looked very intriguing, somewhat like Broser's P/RR/S, but your own variation w/ "powerbuilding" and GVT elements. Nice!

I'm not looking to emphasize arms right now, but would like to do something that incorporates these principles across all muscle groups. I assume that I'd need to reduce the volume somewhat? I say that because you are working arms much more than the other body parts.

How would you "spread out" the intensity you described here to work the entire body evenly? Or would you opt to emphasize one aspect for a while, then move on to another, etc.?

This is neat stuff; thanks again for all you do.

Regards,

Steve T
Murrysville, PA

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Steve
Posted Thu, 09/16/2010 - 10:58

Hi Steve,

If you use these principles for major bodyparts, I would definitely reduce some volume for arms. I would recommend a 4 day split, something like:

* Day 1 - Chest & Triceps Day
* Day 2 - Back & Biceps
* Day 3 - OFF
* Day 4 - Shoulders, Traps
* Day 5 - Legs
* Day 6 - OFF
* Day 7 - OFF or repeat cycle

I would stagger the intensity. Say start chest with Volume, Back with Rest-Pause, Shoulders with Strength, Legs with Volume...and cycle from there. This will help keep things fresh.

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Steve T
Posted Thu, 09/16/2010 - 13:21

Thanks, Steve. I appreciate your advice!

Steve T

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John
Posted Tue, 09/14/2010 - 03:31

Hey Steve. Firstly, Thanks for posting this awesome routine. My arms have been stuck at round 16.25 for a while and this routine looks good.

I was planning on switching to your 4 day Power Muscle Burn routine and was wondering how I could incorporate this Arm Blaster routine in with that.

Thanks,

John

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Steve
Posted Thu, 09/16/2010 - 10:18

Hi John,

16+ inch natural arms are a great accomplishment. Nice work. To incorporate this approach into the PMB, simply drop the tricep and bicep work from PMB, and add in the work from this program on the appropriate days. So on the PMB, the arm workouts would be split up.

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Ross
Posted Thu, 09/23/2010 - 10:46

Steve:
I've been lifting and studying bodybuilding and nutrition for about 10 years now. Like you were, I was always a hardgainer and most of my studying and accomplishments have come from mass and strength development. During my recent mass cycle, like many others, I put on a little fat. Not too much, just a few % over what I want to be at, which is expected with the additional caloric intake. Now my nutrition plan and workout routine are on track and allow me to constantly progress and avoid plateaus. I just wanted your input on one particular aspect of a possible training change I'm throwing into my routine. My next goal is to add 1.5 inches to my arms but I wnat to cut some fat first. I've always had an easy time cutting fat and keeping mass but I am considering doing cardio in the morning on an empty stomach to force my body into using fat stores instead of stored glycogen. My concern is that in the morning our bodies are automatically in a catabolic state. I have never done cardio in the morning before a meal because I refuse to let catabolism take over and waste muscle mass in the process but many people I know who compete in bodybuilding follow this routine. I expect something like this to REALLY dip into fat stores but also dip into muscle mass just as much which is obviously not what I want. How much do you think that catabolism and morning empty stomach cardio will effect the goal of retaining muscle mass during this fat loss process? I'd really like to take it up to cut some fat quickly but I'm not willing to lose muscle mass during the process. My thoughts are that it will cut fat but I will inevitably lose muscle mass during the catabolic cycle, especially in the morning pre-meal...even with a post-workout meal of starchy carbs and fast digesting proteins.

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Steve
Posted Sun, 09/26/2010 - 10:17

Hi Ross,

Because we are each so different in how our bodies react to cardio and muscle retention, I would advise starting slow at 2-3 sessions per week for the first couple of weeks. One thing many bodybuilders mention is that you don't want to jump into any form of cardio too fast if fat loss and muscle retention is a goal. Better to slowly ease into it and see how your body reacts.

I strongly advice purchasing some Xtend, or taking 5 grams of BCAAs and 5 grams of glutamine about 20 minutes prior to fasted cardio. This is recommended by some top level athletes.

If you start slow, and take your BCAAs/glutamine, you should be perfectly fine.

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Ross
Posted Wed, 09/29/2010 - 12:49

Thanks, Steve. I currently put cardio into my workout routine but currently don't do it in the mornings because of the catabolic effects. I do take bcaas and glutamine for that purpose but usually for my lifting sessions as my cardio isnt nearly as intense as my gym sessions. I probably should take it right before cardio to help me just as it does after and during any of my intense lifting sessions. Especially if my body is already in a catabolic state from the long night. Thanks again

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Jimmy
Posted Fri, 10/08/2010 - 04:12

Thanks Steve for the great article keep it up!!!

I am currently up to arm workout 5 of this workout and already I have notice huge gains and improvement. I now always look forward to completing each arm workout. Thanks again Steve.

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jiakai
Posted Wed, 10/13/2010 - 02:49

is there a way i can merge pushing and pullin into one day?

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Steve
Posted Thu, 10/14/2010 - 14:07

Hi Jiakai,

You could try using only the first two exercise from each.

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Stevo
Posted Fri, 10/22/2010 - 16:19

Up to arm workout/week 7 volume day Great program have noticed some good gains,my question is should i vary my grip on the barbell curls eg. 5 sets close grip 5 sets wide grip to hit the inner & outer bicep or just stick to the same grip throughout the ten sets?

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Steve
Posted Fri, 10/22/2010 - 16:37

Hi Stevo,

I would be careful about moving the grip around. For some close grip curls can cause elbow or wrist pain. If it feels good for you, then you certainly could give it a try.

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Stevo
Posted Fri, 10/22/2010 - 20:46

I ended up alternating the grip close & wide each set. I use an E-Z bar for curls to minimize the discomfort in my wrists. Seemed to work good. Thanks for this program. My arms have increased in size undoubtedly After i complete it i will be looking for something for my chest & shoulders.

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Pete
Posted Mon, 11/15/2010 - 11:47

hi steve
apologies if this has already been asked but, could i adapt it to do this

Volume - week 1
Day 1 - Chest
Day 2 - Biceps
Day 3 - Rest
Day 4 - Back
Day 5 - Shoulders and Triceps
Day 6 - Rest
Day 7 - Legs

Then continue to do all body areas with this volume, rest-pause, strength technique, or is doing this technique with all body parts over-training?

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Steve
Posted Mon, 11/15/2010 - 13:13

Hi Pete,

You certainly could try this approach for all bodyparts. I don't see why it wouldn't work. Just be warned that the 10x10 days can leave some very intense muscle soreness. If I were you, I would try:

Day 1 - Chest
Day 2 - Back
Day 3 - Rest
Day 4 - Back
Day 5 - Shoulders and Triceps
Day 6 - Biceps
Day 7 - Legs

Working biceps 2 days before back could be challenging because of the bicep's involvement with back exercises.

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Tim!
Posted Tue, 11/23/2010 - 07:54

Hi Steve,

First time poster, long time reader!

I'm still in the beginner stage of lifting, in my opinion anyway. 183cm's, 86kg.

First up, my gym bites now i've gotten stronger...the equipment is almost maxxed out for me. Will be moving onto a new gym in the coming weeks! Still deciding which one though...
In the meantime, my question is, is it okay to be doing smith squats rather than normal back squats? Not only for this routine, but also for safety in general?

I do do normal back squats, but only once a month or so at a friends house. Near impossible to do this more than that until i get my own cage. Every other movement i have covered between home and gym.

Thanks in advance man,

Tim! (former "hard-gainer")

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