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High Reps For Arms
There are two ways of approaching your arm workout and these are either a slow deliberate low rep arm workout or the highly recommended high rep arm workout. Science has now conclusively proven the effectiveness of training with a high volume and this is particularly true for arms.
The reason why it is more specific to train your arms by doing high volume is that your arms are involved with any upper body movement that you do which means when working chest and back you are working your arms. Over time your arms became adapted to high volume and adaptation of your body to the stress that you give it results in change.
Getting bigger arms by doing a high volume of sets and reps is something that is as old as bodybuilding itself and is certainly no big secret. However some basic anatomy needs to be covered here so that we know exactly what muscles we are trying to isolate when training for bigger arms.
The Biceps Brachii and the Brachialis are what we know as the biceps plus the forearms which are the Pronator Teres and the Brachioradialis and lastly the most important which are and the Triceps or Triceps Brachii. It is highly recommended that you study these muscles of the arms so that you know where they insert and where they end.
Above it was said that the triceps are the most important but that refers to developing size on your arms. Triceps are 80% of the size of your arms so we need to make sure that they are getting a lot of the required attention when training your arms for size.
The great Arnold himself freely admits to doing far too many sets on his biceps when he first started training because he thought it would give him more size in his arms. If you have just started training with weights you should not fall into the same trap.
The three basic body-parts of your arms should be subjected to as large a rep range as possible ranging from 15 reps per set to 6 reps per set but when doing forearms you can even train as high as 50 reps if you can take the pain or burn. The sets and reps that you use are vitally important just like the rest period between sets.
Below is just a sample of one of many different arm routines that you could train twice a week. It should be noted that this is only a sample and like any effective training program should always be changed at least every two months so that you never fall into a training plateau.
Close-Grip Barbell Bench Press 3 sets of 4-6 reps
Cable Rope Overhead Triceps Extension 3 sets of 8-12 reps
Triceps Pushdown 3 sets of 15 reps
Barbell Curl 3 sets of 4-6 reps
Alternating Dumbbell Curls 3 sets of 8-12 reps
Straight Bar Cable Curls 3 sets of 15 reps
Palms-Down Wrist Curl Over A Bench 5 sets of 25 reps
For more information go to Old School Arm Training
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