Three sets of 10 will always be a good set-and-rep scheme for muscle gains, but if that’s all you ever do, it’ll wear out its welcome fast. To get your arms growing again, you need to trick them into lifting more weight for more reps, thereby increasing the stimulus that makes them bigger. Back-off sets accomplish this. Combine them with exercises you’ve never tried that hit the biceps, triceps, and forearms from every angle and you’ll stretch your shirtsleeves by summertime.
The Ultimate Arms Workout - Big Guns At Last >>>
How it works: Most of the exercises that follow use the same progression: You’ll do a moderate set of 10 reps and then increase the weight and reduce the reps each set thereafter so you recruit more muscle fibers. On your last set, you’ll do a “back-off,” whereby you reduce the weight to the load you started with and pump out as many reps as you can. Even though you’ll be fatigued after three heavy sets, your nervous system has gotten the message: Gather as many muscle fibers as possible. Now you’ll be stronger going into your last set and can use a weight you got only 10 reps with minutes before for perhaps as many as 15. Greater stimulus equals greater growth.
Directions: Perform the “A” and “B” exercises as a superset. So you’ll do one set of A, then B, and then rest 40 seconds. Repeat until all sets are complete for the pair and then move on to the next pair. For the first four exercises, you’ll perform four sets of 10, 8, 6, and then 10 or more reps. Increase the weight each set and then, on the last set, return to the weight you used on the first set of 10 and go for as many reps as you can. The forearm exercises (5A–5C) are done in sequence as well. Afterward, rest for 40 seconds and repeat until all sets are done.
30-Minute Arm Workout >>>