+ 28 Get ready for the GUN show
Makwa’s Brutal Month of Arms
Each month I like to take a specific body part and really blast it to the max. Basically what I am doing is based on the principle of overcompensation. I am not going to discuss the overcompensation principle here, that is something that warrants its own post. What I am going to lay out is my arm routine (actually it is my whole routine for the next month). You SHOULD NOT do this for more than 1 month at a time or you will be defeating the purpose of using overcompensation training. This workout is to brutal to do for any longer. I would also suggest you be on cycle when doing this to assist with recovery. If your arms don’t grow after this, I don’t know what to tell you. Just be aware that most of the growth will occur the following month after this routine is done with. That is when your arms will finally have a chance to rest and that is when the growth occurs. So without further ado here is my arm workout that I will be doing to help with the gun show when I go on stage this year:
Makwa’s Insane Arm Workout
The split for this workout is going to be:
Day 1 – Back and Biceps
Day 2 – Chest and Triceps
Day 3 – Hams and Biceps
Day 4 – Quads and Triceps
Day 5 – Delts and Biceps
Day 6 – Back and Triceps
Day 7 – Chest and Biceps
Rest for 3 days and then repeat.
You will repeat this for four cycles.
On your rest days feel free to do some cardio or abs but skip the cardio on your scheduled workout days. All your energy needs to be focused on your workouts only. I do have to do cardio every day since I am prepping for a show, but otherwise I would suggest skipping the cardio.
That’s right. Arms every single day! I told you this was going to be brutal on your arms but you will be sporting bigger guns in the end.
Now to the actual workouts:
I shouldn’t have to mention it but you need to control the eccentric portion of all of these lifts. At the bare minimum you should have at least a 3 sec negative and 4 is even better so adjust the weight accordingly. If you are not controlling the negative, don’t come crying to me that this routine didn’t work. I can’t stress enough the importance of controlling the negative. And time your rest periods! These time periods are there for a reason and need to be followed to the T to get the most out of this routine. Also use intentions whenever possible. If you have read my other posts you know what I am talking about, so there is a little incentive if you haven't read them.
Day 1 – Back and Biceps
Seated cable rows
4 sets of 10 rest only 40 seconds rest between sets
Pullups
5 sets to failure – 60 sec rest
Dumbell Rows
5 sets of 10 – 40 sec rest
Superset: Narrow grip pulldowns with 45 degree narrow grip pulldowns (lean back 45 degrees)
5 sets of 10 – 45 second rest between supersets
Wide grip pulldowns
5 sets of 15 – 45 second rest
Back extensions
3 sets of 15 – 60 sec rest
Preacher curls
4 sets of 10 – 40 sec rest
I want you to do each set of the preacher curls as a drop set. Yes, you heard me right! Each set is going to contain 4 drops and you will try to get out 8-10 reps for each drop. (You might only be doing the bar at the end but that is OK.) When you are finished with the last drop in the set, hold and flex your biceps for 20 sec. Squeeze them as hard as you can. So what this boils down to is a total of 16 sets when you include the drops. I told you this was going to be brutal and this is only Day 1!
Standing Barbell Curl
4 sets of 12 – 40 sec rest
Incline DB curls (neutral grip to supinated at the top)
4 sets of 8 – 60 sec rest
On the last set do a drop set of 4 drops in weight and try to get 6-8 reps for each drop.
Congratulate yourself. You are done with Day 1. Get ready for Day 2.
Day 2 – Chest and Triceps
Incline Barbell press
5 sets of 10 – 40 sec rest
Bench Press
5 sets of 10 – 40 sec rest
Superset: 30 deg. DB flyes with 30 deg. DB presses with a neutral grip
4 sets of 12 for the flyes
4 sets of 6 for the DB presses
90 seconds rest between supersets
Superset: Rope pressdowns with overhead rope extensions
4 sets of 10 for each – 60 sec rest between supersets
Superset: Lying DB extension with close grip push ups
4 sets of 12 for the DB ext.
4 sets taken to failure for the pushups
60 sec rest between supersets
On to Day 3
Day 3 – Hams and Biceps
Superset: Lying leg curls (toes pointed in) with lying curls (toes neutral) with lying curls (toes out)
3 sets of 8 each – 60 sec rest between supersets
Superset: Stiff legged deadlifts with wide stance deadlifts
2 sets of 20 each – 60 sec rest between supersets
Walking Lunges
2 sets of 15 for each leg – 60 sec rest
Preacher Barbell Curls
4 sets of 6 – 40 sec rest
On the last 3 reps of every set hold and squeeze at the top for 10 sec (make them burn here)
Standing DB curls
4 sets of 6 – 40 sec rest
On to Day 4.
Day 4 – Quads and Triceps
Leg Extensions
5 sets of 8 – 60 sec rest
On the last rep of every set hold the contraction at the top for at least 10 seconds
For the last set do a quadruple drop set
Leg Press
5 sets of 20 – 2 min rest (you better be building up the lactic acid here because I am giving you 2 min now to get rid of it)
Hack Squats
3 sets of 10 – 90 sec rest
On the last set do a triple drop set (shoot for 6-8 reps each drop)
Walking Lunges
5 sets of 15 for each leg – 60 sec rest
Superset: Straight bar pressdowns with overhead rope extensions
4 sets of 6 each – 60 sec rest between supersets
Superset: Skullcrushers with bench dips
4 sets of 6 for the skullcrushers and take the dips to failure – 60 sec rest between supersets
Now to Day 5
Day 5 – Delts and Biceps
Seated military press
5 sets of 10 – 40 sec rest
Seated DB Press
5 sets of 10 – 40 sec rest
Superset: Seated DB front raises with DB Clean and Press
4 sets of 12 for front raises and 6 reps for the clean and press – 60 sec rest
Preacher BB curl
4 sets of 10 – 40 sec rest
On the last 3 reps of every set hold and squeeze at the top for 10 sec
Straight bar curl
4 sets of 12 – 40 sec rest
Incline DB curls (neutral grip to supinated at the top)
4 sets of 8 – 60 sec rest
On the last set do a drop set of 4 drops in weight and try to get 6-8 reps for each drop.
Day 6 – Back and Triceps
Seated cable rows
4 sets of 10 - 40 sec rest
Pullups
5 sets to failure – 60 sec rest
Dumbell Rows
5 sets of 10 – 40 sec rest
Superset: Narrow grip pulldowns with 45 degree narrow grip pulldowns (lean back 45 degrees)
5 sets of 10 – 45 second rest between supersets
Wide grip pulldowns
5 sets of 15 – 45 second rest
Back extensions
3 sets of 15 – 60 sec rest
Superset: Rope pressdowns with overhead rope extensions
4 sets of 10 for each – 60 sec rest between supersets
Superset: Lying DB extension with close grip push ups
4sets of 12 for the DB ext.
4 sets taken to failure for the pushups
60 sec rest between supersets
Day 7- Chest and Biceps
Incline Barbell press
5 sets of 10 – 40 sec rest
Bench Press
5 sets of 10 – 40 sec rest
Superset: 30 deg. DB flyes with 30 deg. DB presses with a neutral grip
4 sets of 12 for the flyes
4 sets of 6 for the DB presses
90 seconds rest between supersets
Preacher Barbell Curls
4 sets of 6 – 40 sec rest
On the last 3 reps of every set hold and squeeze at the top for 10 sec
Standing DB curls
4 sets of 6 – 40 sec rest
Rest for 3 days (Now you know why you need these 3 days of rest.)
Repeat for 3 more cycles
I’ll be starting this in a couple of days so I will be suffering along with you if you start it up soon. I am hoping to put at least a half inch on my arms after this completing this to help with the gun show. (Hopefully more).
Enjoy
Get Ready for the Gun Show
Makwa
Edit:
This is obviously a big boy routine for experienced lifter, but for those not ready or willing to jump head first into this routine, here is an alternative to ease you into it:
For the workouts that have 5 sets specified for them, drop that number down to 2 sets for the first week and for each subsequent cycle of the program you will add an additional set back in so that by the fourth and final iteration you will doing the 5 full sets that are now specified. It will still be a mind-blowing month of arms even doing it this way.
What would pair real well with this type of set up would be my cyclic bulk strategy for your diet.
https://www.eroids.com/forum/general/general-talk/i-know-my-tdee%E2%80%A...
The beauty of this and why it would pair so well is that each week when you are adding the additional sets back on to the routine, you will also be adding additional calories to your diet. Why I think this pairs so well is because when you add the sets back in your body is going to demand more fuel, and guess what, you will be giving it that needed fuel since you are increasing the cals each week. A match made in heaven!
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I completely believe in this. Good post brother! You want results you need to be obsessed with it. Def an on cycle thing
This workout is awesome. Thank you for all the great information!
Starting this tomorrow, its perfect for what I need right now.
Amazing post
BUMP!
BECAUSE JESUS CHRIST!!!
Anytime I work biceps hard I get what I think is brachialis tendonitis. Hurts in the forearm/bicep area deep down. Especially during reverse curls. I bet I'm not alone in this. The doctor of course says I need to rest it -- it isn't recovering fast enough. He won't do a cortisone shot in there, only my shoulder every 4.5 months.
Had the same issue I went to the dr. They have me a steroid shot in the ass and put me on prednisolone and meloxicam. With that and 2 weeks off I built up slow and back at it problem free. Hope this helps.
Thanks Mak! About to run this during my winter bulk. Much respect brother!
Prepare for pain brother!!!!
I'm not going to lie I love this. This is just what I needed. I have very stubborn arms. For whatever reason they seem to always be the last thing to grow and are always the first to go. I really think this will work beautifully with my test p, tren a, mast, and var cycle. I'd also love to try this with shoulders as well
I’m gonna try this
This will be fun!!!
Following this and currently 3 weeks in but the inside of my elbow are in pain? I have strict form, I think. Any advice?
sounds like tendonitis may be setting in. Might have to take a break.
Oh my aching arms lol jk! +1 Good stuff!
+1 bro this is a routine not for the faint of heart... awesome write up brother
I’ll be following this start of next month. Will update at the end of September! Mak proving to be a credit to this forum. Thanks bro for providing gold.
Makwa for Guru.
I definitely had fun with this workout. Who doesn't like training arms. lol. Now you get to do it everyday.
Just finished my second 7 day cycle of this brutal workout and loving it. Seeing results in more conditioned looking arms, but another thing I really like about this workout, doing it exactly as prescribed, is it made me cut down my break time between sets and condense my workout so I get alot more done in a given amount of time, it's been a huge help in getting my workout to a new level.
Thanks for sharing this Mak, it's a game changer for me, pushing myself harder than I thought I could.
that's great. End of program should show some real positive gains.
After I finish the fourth cycle of this I'd really like to hit chest in much the same way, followed by back, legs, and shoulders.
Do you have a similar routine for chest already?
I have a chest specialization workout. I'll have to dig it up.
Spectacular!!! Lol.
Awesome Mak, you're the man!! I've been laying off directly hitting my arms lately to concentrate on strictly mass-building multi-joint compound heavy lifts and have experienced great growth from it but now my arms are lagging a bit so I've started back hitting the arms harder but I think this is something I need, and want, to do. Going to start the day 1 routine tomorrow.
Cool. Get some before and after pics and make sure to eat plenty so you are feeding them.
Will do, I'm pretty high cal right now but I'm considering bumping another 500 for that beast workout.
You will need them mate.......takes things to another level
Lol, no doubt brother
Yeah baby!
BUMP!!!!!!
I'm going to use this for the next 2 months
(if I survive I'll report back) ;)
Not sure my post was worth a neg.......but oh well;)
Good luck. I would do a deload phase for a week between the 2 months.
Thanks Mak,
I'll keep you posted buddy. Was thinking of using igf-lr3 in month 2 but I'll see how things go first
Any Updates man ??? looking to try this as well
Everything was going grate and it's brutal!!!!!!
But training has been hindered lately as I've got something wrong with my hands. I keep getting almost like electric shocks in my hands when lifting.
Something to do with nevers I think. Give it a go mate
Are you on any GH?
I know u do not recommend cardio with this but would 10 min of HIT be okay to get the blood pumping before lifting ?
HIIT I wouldn't do because that is using up the same fuel your muscles will need during this workout. Just do some light LISS if you need to get the blood pumping. Better yet, just do a few more warm up sets if needed and then jump into the working sets.
I am actually Mak,
4ius a day split
I had the same issue one cycle when I was on GH. Hands were fine before lifting but once I grabbed the bar that had some weight on it felt like being electrocuted through wrists and hands and couldn't hang on to bar since it was to painful and felt like lost all grip strength. Backed down the iu's and I was good to go after that.
I never even considered the two could be connected.
I'll try dropping my dose down and see if anything changes but the way you describe it is exactly what is happening to me.
Thanks Mak
Still having issues with the hands?
None at all Mak!
Only on 2iu a day and fingers also seem to bend easier.
I owe you big time mate thanks so much for your help.
I might up it to 3iu but for now I'm going to enjoy pain free lifting for a while ;)
Slowly bring it up and you should be able to get back to 4iu.
Thanks for the update man going to start on this on my next cycle.
So far I have done day 1 and 2. Day two was a painful pump I needed that shit. Day 1 was good as well, I only wished there was more for triceps but I tweaked the rep range and was very happy with the post feeling. This is some good shit my man, I’m happy I found this. I changed day one to the chest and day two to back but other than going to be changing certain days I’ll follow the routine and post my results and review! I think this is going to go great with my bulking cycle that I started because I wanted to pick up my arms anyhow.
I usually don’t get into routines like this but this interests me. Gonna give it a shot. Are you going to (or have) post your other monthly blasters?
I have a bunch for each body part but I haven't really posted any others. Something to do if I get some time.
Day 1 done thats a killer!!
Deffinetly starting this tonight maybe get those 18 inch arms soon thanka makwa
Damn! Thanks for posting this man. I'm gonna test this out maybe start tomorrow.