Hardcore Training to Add One Inch of Mass or More to Your Arms

Health and Wellness - Weight Lifting

By: thingsilike     10-Aug-2012

Introduction:

This routine is only for very serious people that want to add mass on their arms. It should only be done once to twice a year, I did this routine and added nearly an inch each overall to both arms. Maybe you can do better than me.

Don't Lift Weights

Do not lift any weights at least three days prior to the hardcore day. You need your whole body as rested as possible. This will help give you the energy you need.

Eat For Real

Start taking in about 300-500 more calories per day for five days prior to the hardcore day. This will help saturate your body with the nutrients to get through the routines.

Creatine Load

If you are already using creatine, stop, get off of it, wait the appropriate amount of time to start loading again. If you are not currently using creatine, then choose a brand that has a loading phase. it's generally a five day loading phase. Be finished with the loading the day before the hardcore day.

Hardcore Day

Every exercise will be done as a super set. One set of biceps followed immediately by one set of triceps will count as one super set. You can rest 1-2 minutes in between a completed super set exercise, example: four sets of biceps and four sets of triceps, rest after all eight sets are complete. You can take a 30 minute rest in between routines, this will probably be for eating and changing your sweat soaked clothes. Every exercise will be 4 sets and 6-8 reps. B.B.=barbell, D.B.=dumbbell R=routine, E=exercise. R1: E1. Standing B.B. curl super set with close-grip B.P. E2. Standing hammer curls super set with french presses. E3. Incline D.B. curl super set with weighted dips off the bench. E4. Preacher e-z bar curls super set with skull crushers. Rest. Good time to have a protein shake and eat a banana or two. R2: E1. Reverse B.B. curls superset with rope push-downs. E2. Cable curl super set with cable press downs. E3. Concentrated d.b. curls super set with single arm d.b. extensions. E4. Standing e-z bar curl super set with machine triceps extensions. Repeat R1 and R2 only if you feel you can handle it. Finished.

Get some Sleep

You will need to continue eating about 300 calories above your normal level for about five days after the hardcore workout and do not lift weight for 3 days after so that your arms can actually heal and grow larger.




Final Thoughts

This is only for advanced lifters. If at anytime this routine feels too intense, then stop. Always listen to your body. Check with your doctor before starting any exercise program.


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