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Low Rep Arm Workout

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Low Reps For Arm Mass

The question of doing low reps and reducing the volume of your workouts is something that should be well considered before you just do it. The truth is that science has now proven that you need to always vary your rep ranges that you use in order to achieve maximum growth.

Sports Science has now come up with a simple separation of rep range saying that one third should be low reps, one third medium reps and one third high reps in order the get the maximum effect from your high intensity workouts. This means planning so that you can always stay ahead.

Probably the biggest problem when it comes to training arms is over training because many bodybuilders who have been training for less than a year seem to believe that if 3 sets are good then 6 sets must be better. This is definitely not the case and you always need to modify your workouts so that you are not over training.

In general it has been shown from doing very specific studies on the subject that doing 9 to 12 working sets per week of both biceps and triceps is more than adequate to maintain and increase growth in your arms. Below is a sample of how your arm workout should be divided in rep ranges.

Monday:
A. Barbell Curl 5 sets of 5 reps
B. Skull Crusher 5 sets of between 4 and 7 reps
Wednesday:
A. Incline Dumbbell Curl 4 sets of 8-12reps
B. Unilateral Overhead Dumbbell Extension 4 sets of 8-12 reps
Friday:
A. Preacher Curl 2 sets of 12-15 reps
B. V-Bar Pushdown 3 sets of 12-15 reps

It needs to be emphasized that doing low reps is probably the only way that you are going to add muscle on your arms however you need to always control your ego when training your arms. Knowing that less is more is the first step in getting good results.

This means how you perform the movement that you have chosen is vitally important if you want results. Time under tension has proven itself to work with muscle growth and that means the more time you can put your arms under focused and strict tension the faster your results will come.

For more information go to Old School Arm Training

 

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