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The ultimate arm blaster: build up 2.5 centimeters of arm circumference in 90 days

Der ultimative Arm Blaster: Baue 2,5 Zentimeter Armumfang in 90 Tagen auf

This ultimate Arm Blaster program lets you perform 15 intense arm workouts in 90 days, cycling between strength, volume and rest-pause workouts.

This Arm Blaster article is no nonsense! If you want bigger arms, you've come to the right place. In 90 short days you will build 2.5 centimeters on your arms.

The problem with too many arm training programs is that they lack focus and variety. Most biceps and triceps programs are nothing more than a random assortment of arm exercises combined with a random number of sets and reps. Sure, these workouts feel right and look good, but a set of tools is only useful if you know how to use those tools properly.

Before we get started, you need to understand one important thing. Bodybuilding training doesn't work buffet style. You can't just pick and choose what you want to use without any rhyme or reason. This is a perfect way to fail and stall any progress. But don't worry. I will put you on the right track, teach you and make you grow within 15 short workouts.

The ultimate 90 day Arm Blaster approach

Over the next 90 days, you'll train your arms every 6 days, rotating between volume workouts, rest-pause workouts and strength workouts. Each variation of these workouts has been designed to work your biceps and triceps in different ways. You should be aware that these are intense workouts. You won't have to do any extra work, so forget that thought quickly. Instead, you need to focus on performing each set to the limit and using as much weight as possible.

The training split

This program is a 6 day split and you may need to make some adjustments to the rest of your training program to fit in the necessary workouts as you will be training your arms on a different day each week. If a 6 day split doesn't work for you, then you can use an alternative approach I've included below where you train 4 days per week. You can customize this program to fit your schedule.

6 day split

  • Day 1 - Arm Day
  • Day 2 - Leg day
  • Day 3 - Training free
  • Day 4 - Pressure exercises Day
  • Day 5 - Pulling exercises Day
  • Day 6 - No training

If a 6 day training cycle does not work for you and you prefer to use this program based on a 7 day training cycle, then simply add a "Day 7" and use this as a non-training day.

Exercise selection

This training program is designed to help you maximize your arm mass. Keep in mind that you will also indirectly train your arms on the days with pull and push exercises. The exercises on these training days target biceps and triceps and are an integral part of this 90 day plan. I do not recommend replacing these with other exercises unless you lack the necessary equipment to perform them. Most of the exercises are barbell and dumbbell exercises. Never replace the barbell exercises with variations on the multi press. Free weight exercises are the better choice and will help you maximize your growth.

You will notice that this program includes squats and deadlifts. Only perform these exercises if you can really do them correctly. I do not recommend doing this program without squats and deadlifts. If necessary, you should therefore take a few weeks to learn how to perform these exercises correctly before starting this program.

The right effort

This program will not work if you do not give it 100%. The right effort combined with a quality nutrition program will maximize your gains in arm mass. Building muscle is a complex endeavor. If you give 100%, you will get 100%. However, if you only give 80%, you will only achieve 20% of what is possible. Hard work pays off. Always challenge yourself according to the data you will find for volume, rest-pause and strength training sessions.

Volume Arm Days

On volume days you will perform 10 sets of 10 repetitions per exercise. For your first training session, use a weight that allows you to perform at least 15 repetitions. Perform 10 sets with this weight, resting for 2 minutes between sets. Do not go to muscle failure. Finish each set when you think you won't be able to complete the next repetition. Don't worry if you don't complete 10 repetitions in all 10 sets. 10 x 10 is a goal. When you reach this goal, increase the weight.

Rest Rest Arm Days

On rest rest days, you will perform 7 sets per exercise, using the following rest intervals between sets:

  • Set 1 - Perform the set and then pause for 30 seconds.
  • Set 2 - Perform the set and then rest for 30 seconds.
  • Set 3 - Perform the set and then pause for 60 seconds.
  • Set 4 - Perform the set and then pause for 60 seconds.
  • Set 5 - Perform the set and then pause for 90 seconds.
  • Set 6 - Perform the set and then pause for 120 seconds.
  • Set 7 - Perform the last set of this exercise.

Just like on the volume days, you will not go to muscle failure. Finish a set when you think you might reach the point of muscle failure on the next repetition. Your goal is to perform a total of 40 repetitions for all 7 sets combined. When you reach this goal, increase the weight. For your first training session, use a weight that allows you to perform around 12 repetitions. It is important to note that you should NOT try to perform 40 repetitions per set. These 40 reps are for all 7 sets combined, which is slightly more than an average of 6 reps per set.

Strength Arm Days

On the strength days you will perform 10 sets of 3 reps per exercise and rest for 2 minutes between sets. In addition, you will end each biceps and triceps training session with a burn set of 20 to 25 repetitions. For the strength sets, choose a weight with which you can perform 6 repetitions. Don't worry if you don't manage 3 repetitions for all 10 sets. As soon as you do, increase the weight. For the burn sets, use a weight that allows you to perform at least 20 repetitions. If you can do 25 repetitions in a burn set, increase the weight.

Arm blaster cycle and arm training sessions

As mentioned above, you will perform a total of 15 arm workouts during this 90 day cycle. These are divided into 5 volume, rest-pause and strength workouts. You will rotate between each type of arm workout as follows:

  • Arm TrainingSession 1 - Volume Day
  • Arm training session2 - rest-pause day
  • Arm training session3 - Strength day
  • Arm training session4 - volume day
  • Arm training session5 - rest - break day
  • Arm training session6 - Strength day
  • Arm training session7 - Volume day
  • Arm training session8 - rest - break day
  • Arm training session9 - Strength day
  • Arm training session10 - Volume day
  • Arm training session11 - rest - break day
  • Arm training session12 - Strength day
  • Arm training session13 - Volume day
  • Arm training session14 - rest - break day
  • Arm training session15 - Strength day

Volume day

Volume training session

Exercise

Sets

Barbell curls

10

10

Skullcrushers

10

10

Remaining break day

Rest break day

Exercise

Sets

Dumbbell curls

7

40 target repetitions

Two-arm tricep press with dumbbells seated

7

40 target repetitions

Scott curls or drag curls

7

40 target repetitions

French Press

7

40 target repetitions

Power Tag

Strength day

Exercise

Sets

Barbell curls

10

3

Concentration curls or dumbbell Scott curls

1

20-25

Close bench press

10

3

Dumbbell kickbacks or tricep presses on cable

1

20-25

Leg training sessions, training sessions with pressing exercises, training sessions with pulling exercises

The leg workouts, push-ups and pull-ups will be simple but effective. Remember the golden rule with every set...always push yourself to the limit and when you reach the repetition target on an exercise, increase the weight. Don't train to muscle failure on any exercise. It is not necessary. Push yourself until you feel you can't do the next repetition and then finish the set.

On these training days, you will be given a specific repetition goal instead of a repetition range. For example, for squats you will do 3 sets with a repetition target of 25 repetitions. Use the same weight for all 3 sets and increase the weight once you can perform a total of 25 reps on those 3 sets. It's as simple as that.

Note: The repetition target does not refer to the number of repetitions per set. A repetition target of 25 repetitions in 3 sets corresponds to an average of 8.3 repetitions per set. A repetition target of 30 repetitions for 4 sets corresponds to an average of 7.5 repetitions per set. Perform as many reps as possible on each of the sets. The goal is not to reach the average number of repetitions. The goal is to perform as many repetitions as possible on each set. When you reach the repetition target, increase the weight.

For a given exercise, use the same weight for all the sets listed. This saves time and allows you to focus on what it's all about: building big arms.

The leg, push and pull exercise training days do not include a random set of exercises. Each exercise is a multi-joint exercise and works synergistically with your arm training to help you build arm mass in 90 days. I have tried to limit this program to barbells and dumbbells, but there are also a few machine exercises (leg curls). Do not use any machine or multi-press exercises that are not listed in these workouts. This is an intense approach and should be followed as it was created.

Warm-up sets

Always warm up sufficiently. For heavy exercises such as squats, deadlifts and bench presses, you may need to perform 3 to 4 warm-up sets before performing your first heavy set. For example, if you want to bench press 225 pounds, you should warm up as follows:

  • Warm-up set #1 - bar x 10 reps
  • Warm-up set#2 - 135 x 5 reps
  • Warm-up set#3 - 185 x 3 repetitions
  • Warm-up set#4 - 225 x 1 repetition

The last warm-up set is more of a central nervous system (CNS) warm-up set. It helps prepare you for your 225 pound work set.

For less demanding exercises, performing a warm-up set may be sufficient. If you are not sure, it is better to do another warm-up set. It's better to do an extra set than risk injury.

Leg day

Quadriceps, hamstrings and calves

Exercise

Sets

Repetition target

Squats or front squats

3

25

Dumbbell or barbell lunges

3

30

Romanian deadlift

3

25

Leg curls

3

30

Calf raises standing or sitting

3

40

Training day with press exercises

Chest and shoulders

Exercise

Sets

Bench press

4

30

Barbell shoulder press standing or neck press

4

30

Dips or dumbbell bench press

3

25

Arnold Press seated

3

25

Day with pulling exercises

Back, trapezius, posterior shoulder muscles

Exercise

Sets

Deadlift

3

15

Barbell or dumbbell rowing

3

20

Pull-ups, seated rowing on cable or T-bar rowing

3

25

Side raises for the rear shoulders

3

40

Barbell or dumbbell shoulder raises

3

30

Nutrition and supplements

All the hard work in the world won't pay off if you don't eat enough. To build muscle you need to eat right. If you're not familiar with bodybuilding nutritional approaches, don't even start this program. Educate yourself first, otherwise you will be wasting valuable time and money.

As a general rule of thumb, you should aim to gain 1 kilo every month during this program. Some of this weight will be muscle and some will be fat. A proper nutritional strategy combined with the right training will minimize fat gains while maximizing muscle gains.

This program will not produce results during a definition phase. Unless you have extremely exceptional genetics or are a complete beginner, it is very difficult to build muscle and lose fat at the same time. This program would work well during a fat loss diet to maintain existing muscle mass.

Here are a few quick tips to get you started:

  • Program Preparation: before you start this program, you should try to figure out the right amount of calories you need to build muscle. Eat exactly 3200 kcal per day for 2 weeks and watch the scales. If you are not gaining weight, then you need to add at least 300 to 500 kcal per day while doing this program. If you gain more than a pound, then you should reduce your calorie intake slightly to avoid gaining too much fat.
  • Protein: You should eat 30 to 40 grams of protein every 2.5 to 3 hours. Make sure you're getting protein with every meal and using a variety of protein sources. Protein foods include: Eggs, milk, cheese, poultry, fish and meat.
  • Protein powder: To supplement your meals with whole foods, it's generally wise to use protein powders. Protein powders are inexpensive and convenient sources of protein. Whey protein is a good choice first thing in the morning and after a workout. Casein protein is great to use between meals and right before bed. Always have both of these protein sources on hand.
  • Carbohydrates: Eat a variety of healthy carbohydrate foods. These foods include oatmeal, quinoa, brown rice, beans, fruits and vegetables.
  • Do you feel full? Are you full and finding it hard to eat enough? Try adding whole milk, a few handfuls of almonds, natural peanut butter, dark chocolate and olive oil to your diet. These foods are high in calorie density and won't fill you up as much. You can also consider using a weight gainer.
  • Supplements: Start with protein powder, a high quality multivitamin and fish oil. If you have already successfully built strength and weight with a previous bodybuilding program, then I would recommend using creatine and a pre-workout supplement during this program to maximize your strength and energy levels during these 90 days.

Final thoughts

This program can be run for longer than 90 days, especially if you are making excellent progress. Building muscle is not magic. Building muscle requires consistent effort in the gym, a consistent diet and adequate rest and recovery. You also need to be patient. You should not fall into the trap of thinking that you should add more work to this program to improve results. Adding a second arm training day will not help. You are already training your arms hard on arm day, pull day and push day.

Trust the progress, don't miss a single training session and eat more if the scale doesn't move up.

Source: https://www.muscleandstrength.com/articles/ultimate-arm-blaster-add-an-inch-in-90-days.html

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