+ 10 Complete High Volume Arm Blow out- TIME TO GROW
So here it is my complete arm blow out. I wanted high volume huge blood pump and really force myself to recruit as much muscle fibers as possible. I picked 4 exercises for each biceps and triceps. I performed 1 set of 100 reps. I didn't complete the 100 reps straight though. I selected a weight that I knew I could do 20-40 reps with in good form. Once I hit that rep re-racked the weight and then waited 15-20 seconds and then continued the set and paused each time I reached failure. I continued this pattern until I reached 100 reps and then I moved onto the next exercise. Damn what a pump. My arms are completely fatigued. Loved it for sure.
Biceps:
Standing Barbell Curl 1 x 100
Seated Dumbbell Curl 1 x 100
Preacher Curl 1 x 100
Standing Hammer Curl 1 x 100
Triceps:
Lying Triceps Extensions 1 x 100
Palm Up Triceps Pull Downs 1 x 100
Seated Machine Dips 1 x 100
Rope Over Head Extensions 1 x 100
Triceps Push Downs 1 x 100
Super set with weighted abs
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My arms would be hanging off after doing this talk about a shock to the system sounds like a good feeder workout to get that blood pumping in.
two thumbs up for this work out! found my new arm routine for a few weeks.
Just finished my second time on this routine. Arms were sore for two days straight last time. Great for change of pace and you can accomplish a lot of work in a short amount of time.
BUMP!!!!
tried this a few times and could barely turn the steering wheel on the way home lol
Great workout, did it yesterday. It hurts to straighten my arms today!
Going to try this for every body part starting Monday. I'll keep you posted. If I can still type!
Nice Workout.I completed this on Thurs it is now saturday and i can still feel it.I definitely needed a changeup and this worked perfectly.Thanks for posting.
I start my bicep workout with 21s, 7 full curls, 7 half way down and 7 half way up for 6 sets.
Is this something you would do as a regular routine or do it a few times a month
Did this this am for the first time. Using this to change up my routine and see if it stimulatrs some more growth..this will be my arm workout fir the nextfour weeks. Will report back how it goes. Will add cuurent bicep measurement later today.
If you can get to 40-50 then quickly pick up lower weight and keep going, its as if you never changed the weight at all, these high volume reps are the thing now and for good reason, it simply works. I've tried this for every muscle group,arms chest,back you just can't beat the fatigue the pump gives. Granted you need compound movements and heavy weight days also but this is great for people who struggle with that mind muscle thing and the squeeze. 100 reps-it doesn't matter.
I agree...
i dont think i can do all 100 reps at once even with a low weight, pumps wont let me flex my muscle passing the 30 reps
No you are not suppose to. Pick a weight that you can only get to 20-40 reps. Then pause and then begin again. Keep doing this until you reach 100reps.
Definitely doing this this week.. even though I have been in complete DOMS with my whole body all week lmao!!
Pound few fig newtons prevworhout then smash arms with this workout. Def trying it this wk
Are you holding on to the pumps the next two days after?
TronLooks like one of those workouts where you walk out of the gym and can't curl your arm to drink out of your water bottle because of the pump lol ... I like it! wasn't it you that told me of a cave routine you do very similar to this?
Lol yup so this week starting today I decided let's give it a go on more then just the calves. :-) boy did I total my arms. Makes me feel good like I really did some work in there. During some of this I pushed past that burn felt that weird pit in your stomach feeling. Man you know your working then. So his week it's a go. I just did legs like this on Friday and my legs were shaking like a dog shitting bones. Tomorrow will be chest and back and I'm going to do the same the whole week the theme is volume. 4 exercises 100 reps each. Let's get it bro!! If we want a change and we want to transform we have to force the body into something it must change for. GET SOME!!!
TronHell yeah! I got in 20 minutes of cardio.. went in and killed chest and tri's till they didn't work anymore lol. TO FAILURE! followed up with some abs and felt sick to my stomach after it was all over.. That feeling when you go out to your car from the gym and just sit there for a while going WHOA!
Yeah totally did that lol. Nice!
YEAH BUDDY!!
TronMy favorite bodybuilder... still to this day I have cost of redemption and the unbelievable on repeat at my house on my down time... It is so motivating for me to watch him, he is definitely one of the best that has ever done it.
I can feel the soreness just looking at this workout. It's definitely a good way to shock them arms. Might give this a shot this week
Do it bro!! This is something that will spice things up for you. It will give you that extra push to get in the gym and try something new. That extra motivation to say fuck yeah let's do this. Let's fucking grow today!!