+ 20 Arms - Giant sets
Continuing the pain infliction on you victims, I mean eroids members.....
ARMS - Triceps and Biceps
Make your way over to the cables. I want a rope attachment at one top, straight bar at the other top, rope on one bottom attatchment, straight bar on the other bottom.
Warm up.
50 rope tricep press downs
50 straight bar bicep curls
50 straight bar tricep press downs
50 rope hammer bicep curls.
No rest between, real light weight as that's a 200 rep set.
2 minute rest. Increase weight. Go again, this time 30 reps each. 2 minute rest, increase weight, go again, 20 reps.
Rope press down drop set - 6, 8, 10, 12, 15, 20
Straight bar bicep curl drop set - 6, 8, 10, 12, 15, 20
Your arms should already be fried by now after about 20-25 minutes.
Close grip bench press. 12 reps, 10, 8, 6. Heavy weight, superset with
Preacher curls. 12, 10, 8, 6 reps. Heavy again. No rest between two exercises, 2 mins between each superset
Overhead dumbbell extension, 12.10,8 superset with
Cable crucifix curls. 12,10,8
Done.
There's a mixture of volume and weight here. Mix it up, keep changing the effect on those fast and slow twitch fibres to make them grow. You'll be using baby weights in that first giant set, lose your ego and think of the growth. Your arms should be destroyed. I hit for arms on a different day, they've taken enough abuse with the number of hammer curls reps here....
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AnonUpdate on doing this workout. The pump was ridiculous, veins insane, and had even someone swear my arms swelled so much through this workout. Usually do back on Wednesday's but tomorrow may be a mandatory rest day if my arms don't loose the pump. Definitely kicked my ass.
I adapted this into a shoulder routine this morning. 50 rep sets of side laterals, front raises and face pulls. Never have 7.5kg dumbells feel so heavy....
AnonDoing this tomorrow. Already have my post workout food and shake ready once I've destroyed my arms with this! Definitely a staple in my workout routine rotation.
I did this today and I was very impressed with the results. My arms were fuller and round. No doubt this was a brutal workout but I enjoyed the final results.
How would you incorporate this workout into regular arm days? Every two weeks or once a week???
Thank you
Personally thst depends on where I am. Competition prep and cutting I'd be training line this more often than not. Bulking, once every three or four weeks.
Gonna try this
Dam, done arms today and then stumbled across this beast. Next week I'm all over this. Already looking forward to it! Bring it!
TryHarder007T-1hour before I hit arms like this! Pre workout meal being ate right now, pre workout caffeine sipped on, damn might even have to add an albutrol tab to keep me going lol. Let's fucking do this!
Smash on those arms brother! Glad to see you charged up and ready to rock!
How did I ever not see this one? Arm day is Tuesday, gonna give this a go
Blasted my arms through this today after a few weeks of heavy heavy heavy. Cramp galore this evening, and I never lifted anything even resembling "heavy".
Hit this again today. Arms were locking up at the elbow this eveneng following the Mrs. around pushing a shopping cart.
Now there's an excuse to get out of helping with the shopping
She finds it amusing says I do it to myself lol
shiningstarThanks for this bro, I've just finished something similar with a few slight preference changes and it was bad ass!
Can't wait to try this !!! Hope it helps as my arms just don't grow!!!
Rusty turned me on to this post, I've taken a screen shot of it. Gonna give it a try at somepoint, sounds like a killer, i can feel the burn just thinking about it lol.
Great read Catalyst. I tried this and it did what it was suppose to. Fried those puppies! Some much great info from all the OGs on here.
looks like a nice program , will try it bro
Just finished this, my arms are destroyed. Great workout, painful yet pleasurable. You got any others for the rest of the body? Thanks!
Look in my forums in my profile. There's a series of them for different body parts.
i will, and must conquer this tomorrow
day of work so i should be even more fresh and ready for this! will report back when i have done this ( if i am able to type on the keyboard after)
looks great to me!
That was excruciating and I enjoyed every minute of it Cat! Always go till my bones hurt but this being a fresh routine brought about a heightened mind muscle connection brother! OUCH!
Arms so damn swollen after I could hardly turn the doorknob from the garage to the kitchen...conclusion...awesome arm punishing routine brother!
Chicken lasagna in the oven...Im eatin the whole damn thing!
HK1911Damn that sound good is the chicken ground /and wheat pasta
Semi roasted chicken and then shredded with spinach pasta some mozarella and ground beef marinara....simple and damn good!
Chicken lasagne sounds good. My mother used to make a seafood lasagne that was sensational. I remember once going to her house and raiding the fridge to find a freshly made one, so I ate it. An hour later she came home and said "where's the lasagne", "I ate it mother". She responded in Italian, (never a good sign), "you greedy bastard, that was for lunch for 6 people tomorrow". Whoops......
Lol! An authentic Italian seafood lasagna..
Yea I would of polished that off too! Nothing could compare to moms cooking!
This morning when I was sitting up to get out of bed...I felt it in my arms...I thought...yes sir!
Knuckes brother
This looks awesomely painful Cat! T minus 2 days till arm day! Going to bask in the glorious defeat of my arms. Knuckles bro
I apologise in advance for the soreness the day after! Makes a change from smashing big weights all the time. I tend to throw this in every 3 weeks or so.
Legs for me tomorrow morning. Bring on the squat rack.
TryHarder007I tried this last Friday! I can tell you this. Even with 50grams of intraworkout carbs, 15grams BCAAS and 10g glutamine AND I added an extra shake after workout of BCAAS, glutamine. And an extra 5oz of protein post workout meal. I woke up more dead than I ever have been in my arms even with the little extras I added in. And I smash arm days with tons of volume!
Haha if it doesn't hurt it doesn't work brother! My off day today(hate them). Fueling up for the epic tear down tomorrow!
Saved in favorites, haven't been on much latley and I was snooping around for some new ideas and bam! I saw this......gonna try it Wednesday thanks for the layout cat
Ran this routine today. Holy crap this was awesome! Still can't flex and I left the gym earlier this morning. Lol. Well done on this Catalyst. I'm giving your chest routine a go tomorrow.
Glad you enjoyed, (in a weird way lol), the workout.
It is kinda weird isn't it lol. How many sets do you recommend with the close grip bench press and the preacher curls? Is it just one set of each?
When you look at it we're a strange bunch enjoying inflicting this sort of pain on ourselves time and time again
In this example I did 4 sets of each, pyramiding the weight up for failure at 12, then 10, then 8 then 6. So set of twelve close grip bench, set of 12 preacher. Rest, increase the weight, set of 10 close grip, 10 preacher etc.
Yes we are. Ok I did four sets as well. Thank you for your help!
Tried this today and tapped out on the last drop set, just couldnt do it even after resting 30seconds!
Legs up tomorrow
Well my arms are getting SORE now. It's always around 36 hour mark for me when it gets ugly. Whatever I train tomorrow won't be involving using my arms that's for sure.
Legs it is!
Next up: back?
There is an old back workout based on super sets and drop sets in my forums. Is a heavy workout rather than volume though. However, use the same principles. By now you guys are getting the basic structure of how I work. It's fluid approach, pick 4 or 5 exercises and build something. I want to get you guys thinking in a different way, then it becomes easy to train for 6 months without repeating the same old workouts. Stops you becoming that guy at the gym that goes the same old routine week in week out.....
X if you need help, drop me a pm and we can work out something specifically for you.
Can't wait to give this one a try!! Looking forward to mixing the volume with heavy weight as well. Helping me take my workouts to the next level
Nice! Another one to my favorites.
No offense but I did your chest workout again last night I'm not touching upper body
I'm going to have wait on this one awhile. Trying to heal up some tendonitis in my elbow right now.
Pretty much how I've been training my arms for the past few years. High volume, supersets, non-stop. I love it.
Seems you You, Makwa and I train in a similar way.
I think so. I've never been one to rest except if I need to catch my breath. I figure when I am resting one muscle for a minute I can hit another and this way double my workload in the same amount of time. Of course, when I'm done I am completely spent. I walk out every day with nothing left on the table.
But how am I suppose to Instagram myself at the gym repeatedly if all I'm doing is lifting weights?
Really like all these routines you have been posting. For the last couple years I've gone to pretty much all super/jumbo sets. Keeps me engaged, doesn't waste time I don't have and get a great workout in. I feel like I should pay you for this but all I got on me is a +1
Im going. To time. Myself doing this.
Thanks for the challenge