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High Intensity Arm Workout

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High intensity training for arms mass gain

high intensity arm workout

The arms are extremely resilient muscle groups whether you are training biceps or triceps or both at the same time. These muscle groups are able to recover extremely quickly and can therefore handle a lot more volume as well as high intensity type of training techniques.

If you would like to get the most benefit from your arm workouts you should be prepared to put in the hard work that it requires to see results. You also need to make sure that you are constantly changing your arm workout routine as a plateau can quickly be reached in a few short months doing the same exercises.

When you are able to constantly increase the weight that you work with as well as always trying to rest as short a time as possible between sets you will start to see results. Strict form is also essential in order to always avoid injuries, which are so common these days in the gym.

You can effectively blast your arms completely in only 45 minutes, which is all it takes when you are training correctly. If you hit your arms hard twice a week on a split routine following the type of routine listed below then results are guaranteed.

It must be noted that this example is only to show what types of sets and reps you should focus on when doing arms. However you should always be aware of cycling your routine so that you can change the movements that you do at least every 6 weeks.

1. Barbell Curls superset together with V-Bar Triceps Push Down 3 X 12 or 4 X 8

2. Standing EZ Bar Close Grip Curls superset together with Dumbbell Kickbacks 3 X 12 or 4 X 8

3. Bench Dips superset together with Seated Dumbbell Hammer Curls 3 X 12 or 4 X 8

4. Machine Seated Bicep Curl done with drop sets 3 X 10 or 4 X 8

5. Cable Rope Press Downs done with drop sets 3 X 10 or 4 X 8

If you have been training for more than a year then you should be very aware of how you split your training routine up. The example of super-setting your biceps with your triceps is something can make a huge difference if you are trying to break a training plateau that you have slipped into.

For more information go to Old School Arm Training


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This publication is presented for information purposes, to increase the public knowledge of health and fitness.

The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

Any of this advice should not be adopted without a consultation with your health professional.

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