3 full-body training programs for massive arms

Admit it, you're not happy with the size of your arms

Despite the size M UnderArmour shirts you wear in your valiant attempts to impress girls, you're not fooling anyone - least of all yourself.

But you are not alone. Pick any 100 strength athletes and it's unlikely that you'll find even one who is happy with the way their arms are developing. The fact is, hundreds of thousands of strength athletes have grown up admiring Arnold's arms and wishing they could one day achieve his impressive arm development.

Sadly, most exercisers never achieve impressive arm development.

What are these strength athletes doing wrong? It's quite simple. They're focusing on isolation exercises for the arms, and as much as we hate to break bad news - those 17 sets of biceps curls you've been doing every Monday, Wednesday and Friday for the past five years haven't done you any favors. As you're about to learn, from an arm development perspective, those sets may be the last thing you need right now.

There's one rule of training for big arms: you need to focus on getting stronger on multi-joint exercises. And when I say multi-joint exercises, I mean just that - exercises that involve multiple joints, that allow you to move the most weight, and that give you the most back for your efforts.

Below you can see a highly complex model that illustrates the pyramid of big arm development.

Okay, maybe it's not very complex, but we'll explain it to you in detail anyway.

Squats and deadlifts

Why on earth are squats and deadlifts important for arm development? There are two primary reasons for this:

• The body seems to grow proportionally
• Posterior chain strength and core stability provide the foundation for increased upper body strength.
• Yes, yes, we said there were two reasons, but let's be honest: squats and deadlifts are for tough guys. And hot chicks want to hang out with tough guys, and they don't really care about the level of development of your brachioradialis.

Legs for big arms?

You'll rarely see someone with 50 centimeter upper arms and skinny legs. Sure, just like there are male Justin Bieber fans, there can be, but in steroid-free exercisers, arm growth is usually accompanied by body-wide muscle growth. There is some truth to the saying that you need to gain 10 kilos to gain 2.5 centimeters of arm circumference.

For exercisers using anabolic support, building big arms without accompanying strong legs is somewhat more achievable, but the majority of steroid-free exercisers would be well advised to focus on squats and deadlifts until they have achieved sufficient base strength.

Exercisers who are strong in squats and deadlifts exhibit excellent back extensor strength. The back extensors hold the back upright during barbell curls, reverse curls and dumbbell curls - to name but a few. A weak back, on the other hand, will limit the weight you can use during curls.

On a side note, this is also why many ego-driven exercisers look like they're dragging an elephant while performing arm curls - their backs are so weak that they have no choice but to bend forward and backward and use momentum to get the weight moving.

Exercisers who are strong in squats and deadlifts also have superior leg and hip strength. Powerlifters will tell you that leg pressure is critical for increased strength in bench presses and close bench presses. Yes, if you bench press correctly, your legs will support the movement to a significant degree, while weak legs will limit the amount of weight you can move on the bench press. Do you recognize the trend?

A good long-term goal is 200 kilos for squats with thighs parallel to the floor and 250 kilos for conventional bench presses. If you have already achieved this, then congratulations! We don't need to tell you that you need to train your legs because you are already strong in these exercises - you get it. But those who can't do this would be well advised to increase their weights on squats and deadlifts before moving on to the next "arm specialization" program.

Upper body push and pull exercises

Finding an exerciser with huge upper arms who can't bench press 100 kilos at least ten times or perform at least ten pull-ups with their own body weight (without cheating) is about as hard as finding a Victoria's Secret model who wants to have wild, passionate sex with you. It's just not going to happen!

If you want big arms, these are the exercises that will help you the most:

• Pressing exercises: Push-ups with added weight (bands, chains, weight plates or if you're a ninja with a hot chick on your back), bench press, close bench press board press, floor press, incline bench press, bench press on a reverse incline bench, standing shoulder press and dips with added weight.
• Pull-up exercises: Pull-ups with additional weight with overhand, underhand or parallel grip, bent-over rowing, T-bar rowing, rowing with supported chest, one-arm rowing. Seated rowing and reverse rowing.

A good long-term goal would be 150 kilos on the bench press and pull-ups with 50 kilos of additional weight. Give yourself a pat on the back if you can already do this - and work on increasing your reps!

Is it okay to isolate?

If you're honest, you thought we'd say 'no' now, right?

Some isolation training is perfectly fine, but you should understand that isolation training is just the icing on the cake. When performed in combination with heavy upper and lower body multi-joint exercises, it will provide some extra mass around the arm muscles.

Next, we'll provide a compelling rationale for the use of isolation exercises for those looking to maximize arm development.

Isolation exercises for the arms

Basic anatomy and physiology dictates that you cannot optimally develop your upper arm musculature solely by performing multi-joint exercises. Note that the length/tension ratio of the biceps and triceps is suboptimal during multi-joint exercises.

In the starting position of pull-ups (where you hang from the bar with outstretched arms), the biceps are shortened at the shoulder joint, for example, while they are stretched at the elbow. During the dynamic movement, these aspects are then reversed so that the biceps are shortened at the elbow while they are stretched at the shoulder. As a result, the length/tension ratio is impaired, which limits the force release of these muscles.

As we will show, the muscle architecture of the biceps and triceps also requires an approach from different angles to fully activate all motor units. This can only be achieved through the use of isolation exercises.

Time for studies

Studies show that the long muscle head of the biceps is maximally active during exercises such as incline bench curls and drag curls, where the upper arm is extended behind the body (Sakurai, et al, 1998; Basmajian and Latif, 1957).

This is due to the fact that the long head of the biceps is stretched more than the short head of the biceps. When the shoulder is tensed in front of the body during exercises such as Scott curls, the long head of the biceps becomes more ineffective, forcing the short head of the biceps to bear more of the load.

The long biceps head also becomes inefficient at 90 degrees of abduction (Habermeyer, et al, 1987), which is why cable curls on the crossover pulley with the top pulley of the cable pulley in a high position will place a greater load on the short biceps head.

Considering that the biceps are powerful radioulunar supinators, exercises such as hammer curls will make the biceps inefficient, thereby increasing the work of the brachialis and brachioradialis muscles (Enoka, 2002).

Furthermore, scientific research shows that aspects of the biceps are "partitioned", with both the long and short heads of the biceps consisting of individual architectural divisions activated by private branches of the primary nerves (Segal, et al, 1991).

EMG studies of the long head of the biceps brachii show that muscle fibers in the lateral portion of the muscle are recruited for elbow flexion, fibers in the middle portion are recruited for outward rotation, and centrally located fibers are recruited for nonlinear combinations of flexion and outward rotation (ter Haar Romeny, et al, 1982; ter Haar Romeny, et al, 1984).

In addition, the short head of the biceps appears to be more active in the final range of an arm curl (i.e. greater elbow flexion), whereas the long head of the biceps is more active in the early phase of the movement (Brown, et al, 1993). These factors lend credence to the need to perform a range of different biceps exercises through the full range of motion to maximize the hypertrophy response.

The long head of the triceps has an optimal length-tension relationship when the shoulder is contracted to approximately 180 degrees (Le Bozec, et al, 1980). As the position of the shoulder joint changes over the range of motion of multi-joint exercises, these exercises inevitably do not allow optimal development of the long head of the triceps.

Only by performing exercises such as overhead triceps presses will you be able to directly target the long head of the triceps and maximize its hypertrophy response.

Since the lateral and medial muscle heads of the triceps do not cross the shoulder joint, these muscle heads become more active during exercises such as cable tricep presses and dips where the shoulder joint is extended, making the long head of the triceps inefficient.

There are dozens of good isolation exercises for the arms. These include barbell curls, reverse curls, hammer curls, alternating dumbbell curls, concentration curls, scott curls, incline bench curls, drag curls, crossover cable curls, prone tricep presses, overhead tricep presses, cable tricep presses, tricep presses with a rope handle, kickbacks and many more.

Let's put it all together

• Build strong back extensors, hips and legs through squats and deadlifts.
• Focus on progressive overload on upper body multi-joint exercises such as close grip bench presses and pull-ups with added weight.
• Add a selection of arm isolation exercises, but don't necessarily aim for progressive overload with these exercises. Focus on feeling the right muscles doing the work and consciously try to contract those muscles against resistance. For isolation exercises, use higher repetitions and try to push blood to the intended areas.
• Don't spend the entire year specializing your arms. This is not a joke. Choose 3 to 4 week phases throughout the year to challenge your arms and make them grow.

Three different training programs with a focus on maximum arm development

Bret Contreras - 3-day full body program

Monday

	Exercise	Sets
A1	Squats (thighs parallel to the floor)	3	5
A2	Glute Ham Raise	3	8
B1	Close bench press	3	5
B2	Pull-ups with additional weight	3	3
C1	Tricep press with a rope handle	2	10
C2	Hammer Curls	2	10
D	Ab Wheel Rollout	2	10

Wednesday

	Exercise	Sentences
A1	Conventional deadlift	3	5
A2	Bulgarian split squats	3	10
B1	Dips with additional weight	3	5
B2	Rowing with supported chest	3	10
C1	Overhead tricep press on cable pulley	2	10
C2	Easy bar curls	2	10
D	Side Planks	2	45 sec.

Friday

	Exercise	Sets
A1	Squats (thighs parallel to the floor)	3	5
A2	Glute Ham Raise	3	8
B1	Bench Press	3	5
B2	Pull-ups with parallel grip and additional weight	3	3
C1	Lying tricep press	2	10
C2	Scott curls	2	10
D	Pallof Press	2	10

Tony Gentilcore - 4 days lower body/upper body split program

Day 1 (preferably Monday)

	Exercise	Sets
A1	Sumo deadlift	3, 2	2, 5
	The last two sets of 5 reps are performed with a lighter weight
A2	Hip flexor mobility training (https://www.youtube.com/watch?v=mXC5YgpHtrg) Supine Glute March (https://www.youtube.com/watch?v=msfdrPWJ-9o)	5	8/leg 5/leg
	Alternate deadlifts between sets
B1	Ultra high dumbbell box step-ups	3	8/leg
B2	Half-Kneeling Cable Lift (https://www.youtube.com/watch?v=-s_EWsHhGeU)	3	10/side
C1	Pull-through or kettlebell swing	3	15
C2	Barbell roll-out	3	8
D	Stretch anything for God's sake

Day 2 (preferably Tuesday)

	Exercise	Sets
A	Overhead Med Ball Floor Stomp (https://www.youtube.com/watch?v=1aBc1LDDZEo) or push-ups with clapping hands	4	8/6
B1	Pull-ups	3, 1	3, AMAP
	The first three sets are heavy sets of 3 repetitions. In the last set, perform as many pull-ups as possible without additional weight.
B2	Alternating dumbbell presses on the incline bench with a neutral grip	4	6/arm
C1	Standing one-arm cable row	3	10/arm
C2	Barbell half press standing (https://www.youtube.com/watch?v=2h-hdXqAVLw)	3	8
D1	Face pulls with external rotation	2	12
D2	Push-ups with close grip (with bands if necessary)	2	10

Day 3 (preferably Thursday)

	Exercise	Sets
A	Box jumps	4	5
B1	Front squats	4	6
B2	Split stance adductor mobility training (https://www.youtube.com/watch?v=eJb5dObKVk8)	4	8/Leg
C1	Reverse dumbbell lunges - on an elevation (https://www.youtube.com/watch?v=etwGbADmIzY)	3	10/leg
C2	Pallof Press (https://www.youtube.com/watch?v=gHGLwQGvtxg)	3	8/page
D1	Barbell Bridge (https://www.youtube.com/watch?v=xkV9gc1vUiw)	2	8
D2	Choose a biceps or triceps exercise	2	10

Day 4 (preferably Saturday)

	Exercise	Sets
A1	Week 1-2: Two-Board Press (https://www.youtube.com/watch?v=XOgt00keXJ4)	2, 2	3, 6
A1	Week 3-4: Floor Press with tight grip	4	8
A2	Single Arm Dumbbell Farmer Carry (https://www.youtube.com/watch?v=Fkzk_RqlYig)	4	25-30 m
B1	Rowing seated on cable with neutral grip	3	6
B2	Push-ups with chains	3	8
	If you don't have chains available, perform Spiderman push-ups 3 x 6/leg (https://www.youtube.com/watch?v=DYONORexgpY)
C1	Half press standing	3	8
C2	Sled Tug-o-War (https://www.youtube.com/watch?v=BJd-cNzwmB0)	3	2
	Use a 5 to 7 meter rope. If you don't have a rope available, either find another gym or perform 3 sets of 10 reps. Hammer curls.
D1	External rotation lying on your side (https://www.youtube.com/watch?v=oNCuZh2Os_U)	2	10/side
	Towel under the bent arm.
D2	Scapular Wall Slide (https://www.youtube.com/watch?v=JZDO_nc8Fdk)	2	12

Brad Schoenfeld - 3 day split program

Monday: Chest, shoulders, triceps:

	Exercise	Sets
A	Dumbbell incline bench press	4	6-12
B	Barbell bench press on reverse incline bench	3	6-12
C	Flying movement with dumbbells	3	6-12
D	Dumbbell shoulder press	3	6-12
E	Rowing upright on cable	3	6-12
F	Reverse flying movements with dumbbells	3	6-12
G	Tricep presses overhead on cable with a rope grip	3	6-12
H	Triceps press on cable	3	6-12
1	Dips with additional weight	2	6-12

Wednesday: legs, calves:

	Exercise	Sets
A	Front squats	4	6-12
B	Reverse lunges	4	6-12
C	Sissy squats	3	6-12
D	Good Mornings	4	6-12
E	Seated leg curls	4	6-12
F	Standing calf raises	4	6-12
G	Seated calf raise	3	6-12

Friday: back, biceps, abdomen:

	Exercise	Sets
A	Lat pulldown	4	6-12
B	One-arm dumbbell row	3	6-12
C	Pulldown with straight arms on cable pulley	3	6-12
D	Dumbbell incline bench curls	3	6-12
E	Barbell scott curls	2	6-12
F	Hammer curls on cable pulley with a rope handle	2	6-12
G	Crunches with additional weight	3	6-12
H	Dumbbell side bends	3	6-12
1	Cable Woodchop (https://www.youtube.com/watch?v=6ldmLzOXhSQ)	3	6-12

Summary

Regardless of what the guys on forums say, admitting that you want big, bulky arms is neither silly nor immature.

Heck, we'd even go so far as to say that those who criticize exercisers who strive for big arms the loudest are the ones who are the most frustrated with their lack of success in their arm development. But just because massive arms are the goal doesn't mean your training program should consist of 26 different variations of elbow flexions and extensions.

Remember that arm growth doesn't happen in a vacuum, which is a polite way of saying the following:

1. Your arms will not grow optimally if the rest of your body is not sufficiently stimulated
2. Your arms won't grow optimally if your exercise program is sh...een
3. Hard work and desire will get you there. Apply some of what you've learned in this article and start filling your size M UnderArmour shirt.

References

1. Brown, JMM, Solomon, C, and Paton, M. Further evidence of functional differentiation within biceps brachii. Electromyogr Clin Neurophysiol 33: 301-309, 1993
2. Basmajian JV, Latif A (1957) Integrated actions and functions of the chief flexors of the elbow. J Bone Joint Surg [39-A]. 5:1106-1117
3. Enoka R. Neuromechanics of human movement, 3rd ed. Champaign, IL: Human Kinetics; 2002.
4. Habermeyer P, Kaiser E, Knappe M, et al. (1987). Functional anatomy and biomechanics of the long biceps tendon. Trauma Surgeon 90:319-329, 1987
5. Le Bozec, S., B. Maton, and J.C. Cnockaert. The synergy of elbow extensor muscles during dynamic work in man. I. Elbow extension. Eur. J. Appl. Physiol. 44:255-269. 1980.
6. Sakurai G, Ozaki J, Tomita Y, Nishimoto K, Tamai S. (1998). Electromyographic analysis of shoulder joint function of the biceps brachii muscle during isometric contraction. Clin Orthop Relat Res. 354:123-31.
7. Segal, RL, Wolf, SL, DeCamp, MJ, Chopp, MT, and English, AW. Anatomical partitioning of three multiarticular human muscles. Acta Anat 142: 261-266, 1991.
8. ter Haar Romeny, BM, Denier van der Gon, JJ, and Gielen, CCAM. Changes in recruitment order of motor units in the human biceps muscle, Exp Neurol 78: 360-368, 1982.
9. ter Haar Romeny, BM, Denier van der Gon, JJ, and Gielen, CCAM. Relation between location of a motor unit in the human biceps brachii and its critical firing levels for different, tasks. Exp Neurol 85: 631-650, 1984.

From Bret Contreras, Tony Gentilcore, Brad Schoenfeld

Source: https: //www.t-nation.com/workouts/3-total-body-programs-for-big-arms