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Table of Contents
Introduction
Recommended Resources
How Do You Build 18" Plus Arms?
Always Strive To Improve
Strengthen Your Whole Body
The Secret - Specialization
The Big Arm Weight Training Program
Nutrition
How Much Should You Be Eating?
Meal Planning
Supplements
Rest and Recovery
Final Thoughts
Training Logs
Body Assessment Log
Diet Log
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Introduction
So, why did I write a guide on how to build big, muscular arms? I wrote this guide because I feel
this is something most aspiring weight trainers strive to have. Having a big pair of arms not only
exudes health and fitness but commands the respect of everyone around you.
Unlike most of our other body parts, the biceps, triceps, and forearms are often fully exposed and
are the first thing people notice about our physiques. In terms of our bodies, it’s our arms that
generally makes our first impressions.
Let’s face it, big arms exude power and strength. Big, muscular arms say a lot about a person
because they are often associated with manliness. People really don’t notice anything else but a pair
of big muscular arms flaring out of a well fitting T-shirt.
They don’t say, “Wow, look at those well developed hamstrings!” or “Wow, look at those well
developed serratus muscles!”. People notice big arms, right off the bat and it generally gets their
attention. First impressions are made right on the spot, without you even having to meet a single
soul.
This usually means a certain level of respect without you even having to talk to anyone. All you
have to do is take a walk down the mall with a T-shirt on.
It really doesn’t matter where you go, big arms are respected, everywhere. Men automatically put
you into a “don’t mess with” category and women put you into a “healthy, manly” category.
It’s no wonder why we all want to build big arms.
Personally, when I started out weight training, I wanted my arms to look just like this one guy’s arms
that I saw at my local corner store. His arms were well defined and very muscular but the one thing
that got my attention was that they looked super strong - Like they could have lift anything he put
his hands on.
This was what I wanted more than anything. I wanted people to look at me the same way, like I
could lift anything I wanted to. For a skinny, 120 pound 15 year old kid, this seemed like an easy
task because I didn’t know what kind of discipline was/is involved to attain this kind of
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development. That was over 20 years ago and I’ve been through a lot of training during that time.
In that time, I’ve managed to build my arms to over 19 inches. I’ve made a lot of training mistakes
but I’ve learned from my mistakes. I know what works and I definitely know what doesn’t work.
You see, I’ve always been a skinny kid and my genetics made it hard for me to build muscle mass.
I’ve had to overcome this situation by training very hard and smart all the while, really watching my
diet. It didn’t matter what gym I went to, I was always the hardest working guy in there. Over time,
I witnessed my arms growing from a puny 14 ½ inches to just over 19 inches. Mind you, this didn’t
happen over night and it took more than a few years and a lot of hard work but I did it, and I did it
my way.
I can say this with complete honesty that anyone, regardless of your genetics, can build 18 inch
arms. Now, not everyone can build 19", 20" plus arms because we are all limited by our genetics but
we can all attain at least an 18 inch arm. You may not think 18 inches is a big arm, but it is. That’s
almost the size of an average persons thigh. An 18 inch arm will get noticed in anything, whether
it’s a T-shirt or long sleeve dress shirt - Even a coat.
With that being said, I’d like to show you how to build big, muscular arms.
Now, please remember, I’m going to show you how I did it. I’m not saying that this method is the
only way to build big arms because it isn’t. This is only one guy’s method on building big arms as
I’m sure there are other’s who have done it differently. However, I know this type of program to be
very effective so please keep an open mind.
If you like what you read here, check back with the main site, www.building-muscle101.com for
important updates, and articles. We also offer other guides such as:
•
The Get Big Guide - This is a 12 week muscle building course
•
The Getting Rid Of Fat Guide - This is a 12 week fat burning course
Both of these guides are completely free. Simply visit the www.building-muscle101.com site for
more details.
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Recommended Resources
The following is a short list of resources I’ve had the pleasure of reviewing and using. I’ve studied
and reviewed each of the listed programs and I have no problem recommending them as a quality
resource. Whether you are looking to build muscle or burn fat, these programs have all the tools and
information you need to reach your goals.
1) Building Muscle - Somanabolic Muscle Maximizer
Somanabolic Muscle Maximizer
Developed by Kyle Leon, this is one of the best muscle building programs on the internet. This is
a complete system that used 4 patented programs that examines your age, current body weight,
gender, and body type and produces a totally customized nutrition plan that will help build hard,
lean muscle mass while reducing body fat. The system will tell you exactly how much calories,
protein, carbohydrates, fat, water, and meals you should be consuming for your age, gender, goals,
and body type in order to build a ripped, muscular body.
Comes complete with a weight training system for your body type, training logs, supplement plan
and much more.
I haven’t come across anything like this on the internet. It’s a complete system that combines
customized nutrition and a custom weight training plan, designed specifically for your body type.
Mr. Leon knows exactly what he’s talking about. If you are serious about your body and want to
build a hard, ripped, and muscular body, I suggest you take a look at his free video here.
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2) Burning Fat
Burn The Fat Feed The Muscle
Without a doubt, this is my favourite fat burning resource. Written by fat loss expert, Tom Venuto,
the program contains everything you need to know in order to start burning the maximum amounts
of fat. I’ve reviewed Tom’s book and have implemented some of his key strategies and you know
what, they work like a charm. This guy really knows his stuff and unlike a lot of the books out there,
he cuts out all the fluff.
If your looking to burn off that fat and are looking for a one stop resource that will help you reach
your fat burning goals, I have no problem recommending this book.
Click here to check out the system
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3) Nutrition for Building Muscle
Body Building Revealed
Written by Mr. Will Brink, a world renowned expert on body building nutrition, this book lays out
everything you need to know about muscle building nutrition. This book is my personal nutrition
bible and I can honestly say that Mr. Brink knows what he’s talking about. If you are interested in
building a true muscle building nutrition program, from A to Z, this is your book. I have no problem
recommending this book.
Click here for more information
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4) Supplements
Home Made Supplement Secrets
If there is one book you have to read regarding supplements, its Jeff Anderson’s book entitled
“Home Made Supplement Secrets”. If your thinking of using supplements or want to find out more
information about them, this is the book to read. Jeff goes into great details about the supplement
industry and the tactics they use to sell supplements - Everything gets covered. What I liked best
about the book is the recipes section. Jeff shows you how to make all the popular supplements such
as Muscle Tech’s Gakic or BSN’s No-Xplode.
I purchased this book a couple of years ago and I’ve tried the recipes, and you know what, there
pretty close to the real thing and best of all, it costs a fraction of what you pay at your health food
store.
You can read my review here
Click here to go directly to Jeff Anderson’s site
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5) Dumbbell Workouts
Dumbbell Routines and Exercises
Mike Westerdal’s book “Dumbbell Routines and Exercises” is the book to read if your interested
in all things dumbbells. It includes dumbbell routines and exercises strictly designed for those of
you who are interested in training with dumbbells.
I highly recommend this book. Click here for more information.
I’ve personally reviewed all of the above noted resources and I know they’re well worth the money
you spend and make great companions to this guide.
Alright, let’s get on with finding out how to build big arms...
How Do You Build 18" Plus Arms?
The most important thing you have to understand is that big arms do not come over night. Building
muscle mass is a slow and arduous process requiring a huge amount of discipline, time and effort.
You simple don’t show up to the gym a couple of times a week, pump a few reps on the bench press
and do a couple of barbell curls, leave and expect to build 20 inch arms. It doesn’t work that way Never has and never will.
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Building muscle requires a high level of:
•
•
•
•
•
Effort;
Time;
Discipline;
Learning; And
Testing
Fortunately for you, I’m going to show you how to do it, so you don’t have to bother with the testing,
although you will have to adjust your nutrients and training to match that of your own bodies make
up.
Here is the most important thing I can say about building big arms, “Growth Cycles”. Our bodies
don’t always grow in a linear fashion. They also don’t grow dramatically or consistently. They grow
in cycles and if you can understand this process of cycles, you will be well on your way to building
big, muscular arms.
What do I mean by cycles?
Let’s say you have 15 inch arms now. Don’t expect to get 18 inch arms after doing the following 12
week workout program. It just doesn’t work that way. What you will do, is grow your arms by half
an inch or maybe one inch after completing this program. Think of this program as one cycle.
Your ultimate goal after completing this 12 week program is to build another half an inch to one
inch to your arms. You rest for about two weeks to give your body a break and repeat this cycle and
add another half an inch to your arms, adjusting for those exercises and foods that work best for you.
Rest two weeks. This is another cycle. Here’s what I mean:
•
•
•
•
•
•
Cycle 1 - 12 weeks of specialized weight training; Add half an inch to one inch to your arms
Rest two weeks;
Cycle 2 - 12 more weeks of specialized weight training; Add half an inch to one inch to your
arms
Rest two weeks;
Cycle 3 - 12 more weeks of specialized weight training; Add half an inch to one inch to your
arms
So on and so forth until you reach your goal.
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You repeat each cycle, continuing where you left off but always improving. This brings me to my
second most important point of this program...
Always Strive To Improve With Each Passing Workout
- Progression This is where most aspiring weight trainer’s go wrong and it doesn’t matter what gym I train at or
where I go, I see it all the time.
Here’s what I see - An aspiring weight trainer will show up to the gym and do endless sets of bench
press’, barbell curls and cable press downs, week in, and week out using the exact same weight,
repetitions, and sets, hoping to build more muscle mass. Building muscle just doesn’t work like that.
Building muscle is about progression with small, mini improvements with each passing workout.
That’s all it is. Small mini improvements add up to huge improvements over time. If you can do this,
you’ll get to where you want to go, FAST!
Each workout must be better than the previous workout using at least one of the following methods:
•
•
•
Perform the same amount of repetitions on your last work set, as you did in the previous
workout, using the same rest periods but with heavier weight; Or
Perform with the same weight and same rest periods as you did in the previous workout but
with more repetitions on your last work set; Or
Perform the workout faster using the same weight, repetitions, and sets as in the previous
workout.
If you can improve using the above mentioned methods, you will build muscle mass. Now, I’ve been
using a certain technique for years and it’s always worked for me. It uses the first two points above.
I’ll get into this in a moment.
If you can improve from workout to workout, with the plan I’ve laid out for you, I’m 100% positive
you’ll be well on your way to building big, muscular arms, as well as a powerhouse body.
This leads me to my third most important point...
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You Need To Strengthen And Build Your Entire Body
There is no such thing as just having big arms. Big arms mean nothing if you don’t have the body
to go along with it. Believe me, I’ve tried to simply build big arms without building the rest of my
body and it doesn’t work. I’ve tried doing countless sets of barbell curls, dumbbell curls, and triceps
press downs without doing any other body work. It just doesn’t work.
If you truly want to build big arms, you need to employ muscle building exercises into your program
that don’t necessarily target your arms directly, but can be considered the real arm builders.
Now, you may be thinking that you only want big arms, but let me tell you, big arms look funny if
you don’t have the body to back those arms up. Besides, you simply won’t be able to build the kind
of arms you want without doing the necessary movements that are outlined in this program. Big,
thick arms come from heavy compound movements, not puny isolation movements. Many have tried
and most of them have failed (including yours truly).
Allow me to say this. Big arms are more or less a by product of getting a strong and powerful body.
That is the magic. Think of it this way. Our arms are involved in just about everything we do. It
doesn’t matter if we lay down, get up, run, walk, or jump, our arms are involved in one way or
another.
Our arms are only an extension of our more powerful muscle groups which are the shoulders, chest,
and back. It is these muscle groups that can push or pull a huge amount of weight which allows us
to build slabs of muscle to our upper torso, not the arms. Here’s the secret. If you can get super
strong in these muscle groups, your arms will have no other choice but to also get super strong and
more importantly, super huge!
You may be wondering what these exercises are. Well, I’m talking about true muscle building
exercise that use a multitude of muscle groups. These exercises are called compound movements.
Compound movements build muscle - Plain and simple.
What are compound movements? These types of movements use multiple muscle groups in order
to move the weight. Take the squat for example. This compound movement uses not only the
quadriceps (front of the thigh) but also, the hamstrings, calves, butt, lower and upper back, and abs.
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This is a very, very powerful movement. The bench press is also a compound movement that uses
not only the chest but the shoulders, and triceps. Let me ask you a question, have you ever seen a
big bench presser with small triceps, or small shoulders? Chances are, no.
Every big bencher, I’ve known, has / had monstrous triceps.
It’s these movements that are the core of big arms. Remember, big arms are a by product of a strong
body.
Now, the next important point about building big arms is...
Specialization - The Secret
In order to improve something, you have to concentrate on it, right? Well, that’s exactly what this
is, focussing on a certain body part and exerting 100% effort in order to improve it. Over the years,
I’ve employed this technique whenever I wanted to improve a body part. Here’s what I do. Let’s say
I want to add an inch to my arms. I’ll come up with my routine but I’ll always train this body part
first and foremost in my routine. My overall weight training program will look something like the
following:
Day 1
Biceps and Triceps/Abs
Day 2
Legs
Day 3
Rest
Day 4
Chest and Back
Day 5
Rest
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Day 6
Shoulders
Day 7
Rest
As you can see, day 1 is the first weight training day and is the most important. I really want to focus
a lot of my energy and effort on this day and really hit arms hard. This is how you build up a body
part that you want to improve.
We will be using this technique in this program and you will come to understand how powerful it
is.
This program is going to outline to you, exactly what you need to be doing in terms of weight
training, nutrition, supplements, and rest. I’m going to provide you with a detailed plan on how
to do all of this and all you need to do is follow it. I’m going to go over each; weight training,
nutrition, supplements, and rest and divide them up into sections and how they all fit into this
powerful, muscle building plan. If you want to build 18 inch plus arms, you need to follow each
section to a tee.
Before we move on, I’m going to outline some of the basic tools you will need. I strongly suggest
you try and get your hands on:
•
•
•
•
Weight scale;
Tape measure;
Weight training and nutrition logs;
Body fat calipers (optional).
Fortunately, I’ve added the necessary training logs for you to print off (At the end of this book).
The first thing you need to do is do a body assessment. That is, you need to take inventory of where
you are currently at. I’ve included a body assessment log on page 87. I want you to mark down your
height, weight, and body measurements. I can’t stress the importance of doing this.
How To Build Ripped, Shredded Muscle Fast Without Any Fat - Click Here
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The first thing I want you to do is print off 12 “body evaluation sheets”. Mark down your name,
date, and take down your measurements. Don’t worry about the body fat, suprailliac, or lean body
mass figure if you don’t know it. The important point is to mark down your measurements. Mark
down your goals for weight and body measurements. Stick these into a binder. Each Sunday, your
going to take inventory take all your measurements again.
On pages 83 to 86, you will find the necessary weight training logs. Print off enough training logs
to last you 12 weeks and print off the calender. You will mark down your training days on the
calender for the next 12 weeks. I suggest you 3 hole punch the sheets and stick them into a binder.
Tip* - Take a photo of yourself now and stick it into your binder. Each week, ask someone you
know to take a photo of you, and with each passing week, you will build up more and more
motivation as you witness your body changing - Very powerful.
Alright, let’s get on with it.
The Big Arm Weight Training Program
The first part of the program is the weight training routine. The thing you have to remember about
this program is that it focuses’ on the arms, while incorporating compound movements to stimulate
muscle growth. Please remember, you absolutely have to get stronger before you build muscle. It
doesn’t work any other way. Before a muscle can grow, it must get stronger. With that in mind,
we’re really going to concentrate on this aspect of the program.
Secondly, I prefer to use super sets when I train my arms. For those of you who are not familiar with
super sets, it simply means to train two opposing or same muscle groups with two different
exercises, in a continuous fashion without resting between exercises. For example, let’s say I want
to perform one super set of barbell curls and close grip bench presses. I would first perform 1 set
of barbell curls, and immediately after completing my set (with no resting), I would perform 1 set
of close grip bench presses. This would be considered one super set.
This is the corner stone of my arm training and it’s been the best technique for me to build big arms.
It’s one that I strongly suggest you try and get into the habit of doing. Besides, it’s the arm workout
that’s in this program!
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Alright, let’s take a look at how the entire weight training program is structured, than we’ll break
it down from there, starting with the arm workout.
Here’s how to workout looks:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Biceps/
Triceps
Legs
Rest
Chest /
Back
Rest
Shoulders
/ Abs
Rest
Here’s a look at the exercises. Remember, each exercise is linked back to building muscle 101's
exercise database so if you need to know how to perform each exercise, simply click the link and
a window will open up which will contain an illustration, description, and video.
Day 1 - Biceps / Triceps
Exercise 1
Standing barbell curls super set with close grip bench press
Exercise 2
Seated dumbbell curls super set with skull crushers
Exercise 3
Preacher curls super set with standing cable press downs
Day 2 - Legs
Exercise 1
Leg extensions
Exercise 2
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Squats
Exercise 3
Leg press
Exercise 4
Leg curls
Exercise 5
Standing calf raises
Day 3
Rest
Day 4 - Chest / Back
Chest
Exercise 1
Bench press
Exercise 2
Incline dumbbell press
Exercise 3
Dips
Back
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Exercise 1
Lat machine pull down
Exercise 2
Barbell bent row
Exercise 3
Close grip seated cable row
Day 5 - Rest
Day 6 - Shoulders / Abs
Exercise 1
Seated front barbell press
Exercise 2
Seated dumbbell press
Exercise 3
Side dumbbell laterals
Exercise 4
Barbell shrugs
Exercise 4
Crunches
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Day 7 - Rest
Here’s how to overall program looks:
Day 1
Biceps / Triceps
1) Barbell curls super set with close grip bench press
2) Standing dumbbell curls super set with skull crushers
3) Preacher curls super set with standing cable press downs
Day 2
Legs
Leg extensions
Squats
Leg press
Lying leg curls
Standing calf raise
Day 3
Rest
Day 4
Chest
Bench press
Incline dumbbell press
Dips
Back
Lat machine pull down
Barbell bent over row
Seated cable row
Day 5
Rest
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Day 6
Shoulders
Seated front shoulder press
Seated dumbbell press
Single side dumbbell lateral
Shrugs
Abs
Crunches
Day 7
Rest
As you can see, the weight training program is very straight forward. However, what I’m about to
show you will make all the difference in the world and it’s something that no one really tells you.
As you recall, earlier in this chapter, I mentioned something about improving with each workout.
Well, I’m going to show you exactly what I mean and how you can use this powerful technique to
build large muscles, in particular, large arms.
I’ve been using this method for over 10 years and it works every time. Anytime I want to build
strength and add muscle mass, I simply use this formula and it works every time.
As with any weight training program, you need a starting point. Without a starting point, you simply
have no direction and this basically kills your program. Once you have a starting point, you set a
course of improvement that your body follows. This will allow you to constantly challenge your
body with each workout. I’ve been weight training for over 20 years now, and I still use starting
points to give my body direction.
Here’s what I do. At the very start of my weight training program, I take one week and find out what
type of weight I can lift for 8 unassisted repetitions for my main compound movements. Let’s say
I can bench press 250 pounds for one repetition. I know that I’m not going to show up to the gym
and slap on 250 pounds and try to attempt that weight for my first workout because that method
doesn’t work (You do know that, right?). I’m going to set up my program in such a way that I don’t
even need to slap on 250 pounds but over the course of 12 weeks, I’ll be benching much more than
that. It is very important that I find my starting point.
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Basically, I know that on my last set of the bench press, which is known as the “work set” I’ll want
to comfortably perform 8 unassisted repetitions - no more, no less. I should be able to do 8
repetitions with relative ease.
This point is probably around the 65% to 70% region of my max so, I know that I can comfortably
perform 8 unassisted repetitions with about 170 pounds. This is my starting point for my final set
of the bench press. Here’s what I do.
When I actually perform my bench press, I will do the following progression (using my 250 pound
bench press as an example):
•
•
•
•
Warm up: 1 x 20 repetitions with 35% of my max which is about 87 pounds;
Set 1: 1 x 8 repetitions with 45% of my max which is about 112 pounds;
Set 2: 1 x 8 repetitions with 60% of my max which is about 150 pounds;
Set 3: Final work set: 1 x 8 repetitions with 70% of my max which is about 175 pounds.
It is very important that you do 8 unassisted repetitions because this is your starting point. I finish
my workout and mark down in my log book that I’ve completed the following progression, using
the above noted weights. This is my first workout, and my first bench press exercise of this 12 week
cycle. If you recall from my earlier discussion that in order to build muscle mass, you need to keep
improving from workout to workout. Well, this is how to do it. The next time I do the bench press,
Here’s what I need to be doing:
•
•
•
•
Warm up: 1 x 20 repetitions with 35% of my max which is about 87 pounds;
Set 1: 1 x 8 repetitions with 45% of my max which is about 112 pounds;
Set 2: 1 x 8 repetitions with 60% of my max which is about 150 pounds;
Set 3: Final work set: 1 x 9 to 12 repetitions with 70% of my max which is about 175
pounds.
As you’ll notice, everything else is the same except the last set, which I need to be performing more
repetitions. Let’s say I get 10 repetitions on my last set. This is good, and it shows I’ve improved
which is what I want but I’m striving to get 12 repetitions. I mark everything down in my trusty
workout logs and make a mental note that I’m going to get 12 repetitions for my next workout.
My next workout comes along and I perform the following progression:
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•
•
•
•
Warm up: 1 x 20 repetitions with 35% of my max which is about 87 pounds;
Set 1: 1 x 8 repetitions with 45% of my max which is about 112 pounds;
Set 2: 1 x 8 repetitions with 60% of my max which is about 150 pounds;
Set 3: Final work set: 1 x 12 repetitions with 70% of my max which is about 175 pounds
Everything else is kept the same except my final repetitions on my final set. I’ve completed 12
repetitions with my target weight. That’s great because I’ve improved from my last workout. Now,
I have the honour of adding more weight to my final set for my next workout. I’ll add approximately
10% more weight to the bar, on my final set. Everything else will be kept the same. My repetition
range will be re-set to 8 repetitions again. So, my workout progression for next workout will look
as follows:
•
•
•
•
Warm up: 1 x 20 repetitions with 35% of my max which is about 87 pounds;
Set 1: 1 x 8 repetitions with 45% of my max which is about 112 pounds;
Set 2: 1 x 8 repetitions with 60% of my max which is about 150 pounds;
Set 3: Final work set: 1 x 8 repetitions with 10% more weight which is about 200 pounds.
(10% of 250 pounds).
Do you see the pattern here? This is how you want to progress and you should never be performing
singles and doubles. The only time you may want to perform a double or a single is after you’ve
completed a 12 week cycle. This is how to build muscle mass.
You will constantly follow this type of progression for 12 to 14 weeks and than take 2 weeks off.
Remember, compound movements build muscle mass and it’s these exercises you need to be
improving from week to week, month to month. Of course, there are other exercises, and you should
be improving with those ones as well, but it’s the compound movements that you want to
concentrating on.
Let’s take a look at Day 1 of your routine, which is arms.
I chose super sets because they work like magic on smaller body parts such as arms. I’ve been doing
this workout for over 10 years and it always works. To get the most from this program, you will
need to follow this program as best you can.
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Day 1 Biceps / Triceps - Here are the exercises:
Super set exercise 1
Barbell curls super set with close grip bench press
Sets
•
•
1 warm up
3 super sets
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Super set exercise 2
Seated alternate dumbbell curls super set with skull crushers
Sets
•
•
1 warm up
3 super sets
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Super set exercise 3
Preacher curls super set with standing cable press downs
Sets
•
3 super sets
Now, you may be wondering why there’s only 3 super sets. Well, this is all you need to do. Honestly,
if you train hard enough, and you will, a total of 9 sets will be more than enough. Always remember
this, more is not always better - It’s the quality of the set that makes the difference. Train like you
mean it and want it, and you’ll get the results you want. As you progress with this program, you may
add more - It’s up to you and your training levels.
Let’s go through the workout.
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The first thing you want to do is warm up. I suggest using the treadmill for 10 minutes. Remember,
this is a warm up so you don’t have to be super intense. This exercise is meant to get the blood
flowing in your body.
The first exercise is going to be a super set between standing barbell curls and close grip bench
presses. The set progression is going to be as follows:
•
•
•
•
Warm up: 1 x 20 repetitions.
Set 1: 1 x 8 repetitions
Set 2: 1 x 8 repetitions
Set 3: 1 x 8 repetitions
Remember, a this exercise is a super set. That means, you will do one set of standing barbell curls
and once you’ve finished your set, you’ll immediately perform a set of close grip bench presses.
Also remember that you want to improve, from workout to workout on your last set. As you’ll
notice, there is 8 repetitions on set 4 as your last set. Next arm workout, you will want to aim for
10 repetitions, until you can perform 12, unassisted repetitions for both, the barbell curl and close
grip bench press. Once you are able to perform 12 unassisted repetitions, on your last set, it’s time
to increase the weight. Add another 10 to 20 pounds to the bar, for your next workout and start at
8 repetitions. You want to aim for another 12 repetitions.
So, let’s say I have the following progression for this super set:
•
•
•
•
Warm up: 1 x 20 repetitions 45 pounds for barbell curls / 45 pounds for close grip bench
press;
Set 1: 1 x 8 repetitions: 65 pounds for barbell curls / 95 pounds for close grip bench press
Set 2: 1 x 8 repetitions: 85 pounds for barbell curls / 135 pounds for close grip bench press
Set 3: 1 x 8 repetitions: 105 pounds for barbell curls / 165 pounds for close grip bench press
The following week, my progression looks as follows:
•
•
•
Warm up: 1 x 20 repetitions 45 pounds for barbell curls / 45 pounds for close grip bench
press;
Set 1: 1 x 8 repetitions: 65 pounds for barbell curls / 95 pounds for close grip bench press
Set 2: 1 x 8 repetitions: 85 pounds for barbell curls / 135 pounds for close grip bench press
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•
Set 3: 1 x 10 repetitions: 105 pounds for barbell curls / 165 pounds for close grip bench
press
Everything is the exact same except for my last set, which I’ve completed 10 repetitions instead of
8. I can’t stress the importance of improving from workout to workout - it is essential to your growth
that you concentrate all efforts on this aspect of your program.
Now, let’s say, the following week, my progressions looks as follows:
•
•
•
•
Warm up: 1 x 20 repetitions 45 pounds for barbell curls / 45 pounds for close grip bench
press;
Set 1: 1 x 8 repetitions: 65 pounds for barbell curls / 95 pounds for close grip bench press
Set 2: 1 x 8 repetitions: 85 pounds for barbell curls / 135 pounds for close grip bench press
Set 3: 1 x 12 repetitions: 105 pounds for barbell curls / 165 pounds for close grip bench
press
Notice that on my last set, I’ve managed to get 12 unassisted repetitions. Great! I can now add
another 10 pounds or so to the bar for curls and close grip bench press (Maybe more for close grip
bench press’).
Next week’s workout looks as follows:
•
•
•
•
Warm up: 1 x 20 repetitions 45 pounds for barbell curls / 45 pounds for close grip bench
press;
Set 1: 1 x 8 repetitions: 65 pounds for barbell curls / 95 pounds for close grip bench press
Set 2: 1 x 8 repetitions: 85 pounds for barbell curls / 135 pounds for close grip bench press
Set 3: 1 x 8 repetitions: 115 pounds for barbell curls / 185 pounds for close grip bench
press
Notice that my repetitions have gone back down to 8, but my weight for both, the barbell curl and
close grip bench press has increased. This is a bona fide strength gain, which will turn into a muscle
gain in a couple of weeks or so. This is exactly how you want to progress.
In terms of rest between super sets, try resting for about 45 seconds.
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The next super set is between standing dumbbell curls and skull crushers. You are going to be
performing 1 warm up of 20 repetitions followed by 3 super sets.
The workout progression will be as follows:
•
•
•
•
Warm up: 1 x 20 repetitions;
Super set 1: 1 x 8 repetitions;
Super set 2: 1 x 8 repetitions;
Super set 3: 1 x 8 repetitions;
Let’s take an example of how you want to approach this exercise with fictional weight.
Week 1
•
•
•
•
Warm up: 1 x 20 repetitions; 10 pound dumbbells for curls / 30 pounds skull crushers
Super set 1: 1 x 8 repetitions; 15 pound dumbbells for curls / 50 pounds skull crushers
Super set 2: 1 x 8 repetitions; 20 pound dumbbells for curls / 60 pounds skull crushers
Super set 3: 1 x 8 repetitions; 30 pound dumbbells for curls / 70 pounds skull crushers
For your first workout, you will strive to get 8 unassisted repetitions on set 3. As with the first
exercise, you will want to follow the same format - Always strive to improve with each passing
workout. For your next workout, you will aim for 12 repetitions on your last set before increasing
the weight by 10 to 20 pounds. Week two progression will look as follows:
Week 2
•
•
•
•
Warm up: 1 x 20 repetitions; 10 pound dumbbells for curls / 30 pounds skull crushers
Super set 1: 1 x 8 repetitions; 15 pound dumbbells for curls / 50 pounds skull crushers
Super set 2: 1 x 8 repetitions; 20 pound dumbbells for curls / 60 pounds skull crushers
Super set 3: 1 x 9 - 12 repetitions; 30 pound dumbbells for curls / 70 pounds skull crushers
Once you are able to complete 12 unassisted repetitions, you will add another 10 to 20 pounds, for
both, the dumbbell curls and skull crushers on your last set. Don’t worry about adding more weight
to your warm up or sets 1, and 2. Your only concern is to improve on your last working set.
Once you are able to perform 12 repetitions, add more weight, only on your last set. As follows:
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Week 3
•
•
•
•
Warm up: 1 x 20 repetitions; 10 pound dumbbells for curls / 30 pounds skull crushers
Super set 1: 1 x 8 repetitions; 15 pound dumbbells for curls / 50 pounds skull crushers
Super set 2: 1 x 8 repetitions; 20 pound dumbbells for curls / 60 pounds skull crushers
Super set 3: 1 x 8; 35 pound dumbbells for curls / 80 pounds skull crushers
If you take a look at set 3, you will notice that you’ve added more weight for dumbbell curls and
skull crushers but reduced the amount of repetitions. You want to be able to perform 8 unassisted
repetitions for both exercises. Now, on week 4, you will want to perform at least 9 repetitions, and
hopefully, get more than that. As follows:
Week 4
•
•
•
•
Warm up: 1 x 20 repetitions; 10 pound dumbbells for curls / 30 pounds skull crushers
Super set 1: 1 x 8 repetitions; 15 pound dumbbells for curls / 50 pounds skull crushers
Super set 2: 1 x 8 repetitions; 20 pound dumbbells for curls / 60 pounds skull crushers
Super set 3: 1 x 9 - 12; 35 pound dumbbells for curls / 80 pounds skull crushers
Notice on that everything else stays the same except the last set. This is the way you want it. You
want to improve on only your last set and get 9 to 12 repetitions. If you can only get 8 repetitions,
you will have to try again next week. Don’t increase the weight until you can get 12 unassisted
repetitions. Remember, the weight used here is just an example. You will have to take the first week
to figure out the weight you should be using. I suggest you start with a light weight that you know
you can lift and start with that. Also remember, use a log book and take it everywhere with you.
Always mark down your numbers.
Let’s take a look at our last exercise.
Preacher curls super set with standing cable press downs
For this exercise, you are going to follow the same pattern as you did with the other exercises. The
set and rep progression for this exercise is as follows:
•
•
Warm up: 1 x 20 repetitions;
Super set 1: 1 x 8 repetitions;
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•
•
Super set 2: 1 x 8 repetitions;
Super set 3: 1 x 8 repetitions;
Let’s go through it one more time with this exercise. We will use fictitious weight as an example.
Remember, for your first week, you will want to choose a weight that you can easily handle. This
is meant to give you a starting point so don’t worry about jumping the heaviest weight possible.
Week 1
•
•
•
•
Warm up: 1 x 20 repetitions; 25 pounds preacher curls / 20 pounds press downs
Super set 1: 1 x 8 repetitions; 35 pounds preacher curls / 30 pounds press downs
Super set 2: 1 x 8 repetitions; 45 pounds preacher curls / 40 pounds press downs
Super set 3: 1 x 8 repetitions; 55 pounds preacher curls / 50 pounds press downs
As you can see, the first week is pretty straightforward. Like the other exercises, this particular
exercise is meant to give you a starting point. Again, I strongly suggest you pick a weight that is
light. Don’t worry about it not being heavy enough because you don’t need to worry about that right
now. You’ll soon be lifting heavy weights, just not this week. Building big arms is all about
progression and patience. Trust me, if you follow this program, you will add some size to your arms.
Just follow this routine, work hard, and be patient.
Week 2
•
•
•
•
Warm up: 1 x 20 repetitions; 25 pounds preacher curls / 20 pounds press downs
Super set 1: 1 x 8 repetitions; 35 pounds preacher curls / 30 pounds press downs
Super set 2: 1 x 8 repetitions; 45 pounds preacher curls / 40 pounds press downs
Super set 3: 1 x 9 - 12 repetitions; 55 pounds preacher curls / 50 pounds press downs
Alright, now you are on your way. You want to use the same progression as last week, keeping all
sets, repetitions, and weight the same. The only thing that is going to change is the amount of
repetitions you are performing for your last set. This is vitally important. You want to be able to
complete 12 unassisted repetitions for both, the preacher curl and standing cable press down. Your
only concern is to improve on your last working set. Remember this.
Once you are able to perform 12 repetitions, add more weight, only on your last set. As follows:
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Week 3
•
•
•
•
Warm up: 1 x 20 repetitions; 25 pounds preacher curls / 20 pounds press downs
Super set 1: 1 x 8 repetitions; 35 pounds preacher curls / 30 pounds press downs
Super set 2: 1 x 8 repetitions; 45 pounds preacher curls / 40 pounds press downs
Super set 3: 1 x 8 repetitions; 65 pounds preacher curls / 60 pounds press downs
Everything else stays the same except the amount of weight used on your last set and that you’ve
added more weight to each exercise. This is an improvement and is considered a strength gain. With
your next workout, you will want to strive for 12 repetitions. As follows:
Week 4
•
•
•
•
Warm up: 1 x 20 repetitions; 25 pounds preacher curls / 20 pounds press downs
Super set 1: 1 x 8 repetitions; 35 pounds preacher curls / 30 pounds press downs
Super set 2: 1 x 8 repetitions; 45 pounds preacher curls / 40 pounds press downs
Super set 3: 1 x 9 - 12 repetitions; 65 pounds preacher curls / 60 pounds press downs
Can you see the pattern here? This is called “playing the growth cycle”. You want to keep improving
from workout to workout, without going stale, while slowly adding strength and muscle mass. This
way, you always keep growing while keeping plateaus to a minimum. Once you are able to perform
12 repetitions on your last set, add another 10 pounds to each, the preacher curl and cable press
down. Re-set your last set repetitions to 8 and do the whole thing over again.
Remember, the muscle building game is all about progression and improvement. Keep following
this schedule and you will 1) get stronger; And 2) build muscle.
You may be wondering why we don’t add more repetitions or weight to the first 3 sets. You don’t
need to and it’s not necessary. I always look at these sets as warm up sets for my final work set. The
last set is always your growth set and requires 100% of your effort and attention. The first 3 sets only
warm my muscles up and prime them for the final set. The last set should be your only concern
when it comes to improvement. However, you still need to do the first 3 sets because they allow you
to safely progress to your working weight - Very important.
I hope you get the idea of this type of workout because if you do it right, your arms will grow by
leaps and bounds. Keep improving from workout to workout and you’ll build big, full arms.
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What about forearms? Personally, I never train forearms because they get all the work from the
heavy gripping I do with big compound movements. I naturally have small forearms but you want
to know something, once I started doing heavy compound movements such as the dead lift, barbell
bent rows and chin ups, I never needed to do forearm work. They simply grew from all the heavy
lifting I was doing with compound lifts. However, If you feel the need to add a forearm exercise into
this routine, be my guest.
Alright, let’s take a look at the rest of the routine. Allow to say that the compound exercises in the
following routine are just as important, maybe more important than the actual arm workout above.
It’s these movements that allow you to use very heavy weight, which we all know, builds muscle
mass. A set of heavy, bent over barbell curls will do more for your arm building routine than seated
alternate curls will ever do. A set of heavy bench press’ will build huge triceps, more so than with
most, direct triceps exercises will ever do. If you want to build big, muscular arms, you have to get
stronger in these exercises - It’s a MUST!
Let’s take a look at the schedule:
On day 1, you trained arms. Now we will look at the rest of the schedule:
Day 2 - Legs
Day 3 - Rest
Day 4 - Chest / Back
Day 5 - Rest
Day 6 - Shoulders / Abs
Day 7 - Rest
Let’s look at each day and the exercises for those muscle groups.
Day 2 - Legs
•
•
•
•
•
Leg extensions;
Squats;
Leg press;
Lying leg curls;
Standing calf raise
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Before performing the routines, it’s imperative that you warm up properly. Take 10 minutes and hop
on the treadmill. Lightly walk for 10 minutes and get the blood flowing throughout your body.
Afterwards, light do some stretching for about 5 to 10 minutes. It’s especially important to stretch
the legs. Here are some sample stretches located at this page:
http://www.building-muscle101.com/stretching-for-weight-lifting.html
If you need some stretching images, see below
http://www.health24.com/images/zones/graphic_stretches.jpg
Courtesy of
http://www.health24.com/
Exercise 1 - Leg Extensions
The set and repetition progression for the leg extension is as follows:
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•
•
•
•
Warm up: 1 x 20 repetitions;
Set 1: 1 x 12 repetitions;
Set 2: 1 x 12 repetitions;
Set 3: 1 x 12 repetitions;
Personally, I treat this exercise strictly as a warm up before I do squats. This exercise is not meant
to be a mass building exercise, as it is considered an isolation exercise, which as the name suggest,
isolates the upper part of the thigh. I use this exercise to warm up the knee and muscles around the
knee. I always keep the weight constant with this exercise and never go super heavy on this exercise.
I will choose a weight that will allow me to comfortably perform 12 repetitions in slow, and fluid
motion. Here’s a great tip: In between sets, do some light stretches for the legs.
Remember, you don’t want to go heavy for this exercise, simply get the blood flowing throughout
the knee and upper thigh muscles. No need to go all out with this exercise because it’s not the
exercise we want to target for muscle growth - Squats is going to do that for us.
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Exercise 2 - Squats
The set and repetition progression for the squats is as follows:
•
•
•
•
•
Warm up: 1 x 20 repetitions;
Set 1: 1 x 8 repetitions;
Set 2: 1 x 8 repetitions;
Set 3: 1 x 8 repetitions;
Set 4: 1 x 8 repetitions.
This is a true compound exercise that is designed to do one thing, to get you strong. In my opinion,
the squat is the king of exercises because it involves so many muscle groups in order to lift the
weight and it makes you work very, very hard. If you want to build big muscles, you absolutely must
do squats. There is no question about it. The squat will do more for your arm routine than all the
concentration curls in the world will do. Take it from me, do squats and improve from workout to
workout with it.
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I want you to really focus on this exercise because it is the number one exercise for your legs in this
routine (And one of the main ones for this program!).
Do you remember the progression you learned when you trained arms? Well, your going to follow
the same progression for squats. That is, your going to keep everything the same, from workout to
workout with the exception of the last set. This is your work set and it’s the only set you want to
improve upon.
Let’s take a look at how you should be progressing with this exercise using a example weights. The
first thing you want to do, for your first workout is use a weight that allows you to do 8 relatively
easy repetitions. Remember, this is your starting point and you always need to know where you are
starting from. Also remember to bring your trusty training logs with you because at the end of each
exercise, you will need to mark down all your numbers and go over them after your workout.
Here is a sample progression using fictitious weight.
Week 1
•
•
•
•
•
Warm up: 1 x 20 repetitions - 95 pounds;
Set 1: 1 x 8 repetitions - 135 pounds;
Set 2: 1 x 8 repetitions - 185 pounds;
Set 3: 1 x 8 repetitions - 225 pounds;
Set 4: 1 x 8 repetitions - 250 pounds.
As you can see, for the first workout, I am establishing my starting point. On my last set, I should
be able to comfortably perform 8 unassisted repetitions. It’s important to point out that you should
be using spotters on any lift that you think you may have a hard time with. Simply ask the people
working at your gym. These people know what they’re doing and will have no problem spotting you.
Remember, you should never need a spot for your first 3 sets. If you do, your going to heavy and
need to lighten the load.
For week 2, you need to start thinking about improving your last set. Remember, we only want to
improve on our last set, and strive to perform 9 - 12 reps instead of 8. Let’s say we perform the
following progression on week 2.
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Week 2
•
•
•
•
•
Warm up: 1 x 20 repetitions - 95 pounds;
Set 1: 1 x 8 repetitions - 135 pounds;
Set 2: 1 x 8 repetitions - 185 pounds;
Set 3: 1 x 8 repetitions - 225 pounds;
Set 4: 1 x 12 repetitions - 250 pounds.
We’ve improved and hit our target of 12 repetitions. We can now add more weight for week’s 3
workout. For squats, I’ll another 25 pounds to the bar and try for 8 repetitions as follows:
Week 3
•
•
•
•
•
Warm up: 1 x 20 repetitions - 95 pounds;
Set 1: 1 x 8 repetitions - 135 pounds;
Set 2: 1 x 8 repetitions - 185 pounds;
Set 3: 1 x 8 repetitions - 225 pounds;
Set 4: 1 x 8 repetitions - 275 pounds.
Notice that we re-set the repetition clock back to 8. However, we’ve added another 25 pounds to the
bar. We will repeat our patter of trying to perform 12 repetitions for our last set. Notice how
everything is kept the same including warm up, sets 1 to3, and the amount of weight used. We are
not interested in improving on these sets, our only concern at this point is to improve upon our work
sets, which is the 4th and final set.
What if you don’t get 12 repetitions but only get, say 10 repetitions. Well, you will have to give it
another shot next week and aim for 12 repetitions. Do not increase the weight until you are able to
get 12 unassisted repetitions on your last set.
This is how you want to structure your progressive squat exercise for 12 weeks. With each passing
week, I want you to improve with each workout by performing more repetitions. This, my friends,
is one of the more effective ways to build muscle mass while saving your connective tissues and
joints. Stop doing singles, doubles, and triples and put that behind you because it’s nothing more
than a waste of time and effort. Remember, heavy weight plus 12 repetitions will build boat loads
of hard, dense muscle mass.
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I’m not going to lie to you, this type of exercise plus the progression is going to be very, very hard
to perform over time but with each improvement, you will build more and more muscle mass.
Once you’ve completed the squat, you will need to drag yourself over to the leg press machine.
Exercise 3 - Leg Press
Once you’ve finished doing squats, your probably not going to be any mood to do the leg press.
However, you must press on and you need to do this exercise. Not only that, you need to keep
challenging yourself in this exercise as you do in the other exercises. That is, you need to improve
your last set.
The overall progression is as follows:
•
•
Warm up: 1 x 20 repetitions;
Set 1: 1 x 8 repetitions;
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•
•
Set 2: 1 x 8 repetitions;
Set 3: 1 x 8 repetitions;
For your first workout, you will want to use a relatively light weight in order to give your body a
starting point. Remember, for your first workout, you don’t need to pick a super heavy weight - You
want to be able to comfortably do 8 repetitions for sets 1 through 3. Mark down your weight and
your repetitions in your log book. However, will want to perform the same progression on week 2
but you will perform 9 to 12 repetitions with the same weight as you did in the previous week. Let’s
take a look at a sample progression:
Week 1
•
•
•
•
Warm up: 1 x 20 repetitions; 80 pounds
Set 1: 1 x 8 repetitions; 125 pounds
Set 2: 1 x 8 repetitions; 140 pounds
Set 3: 1 x 8 repetitions; 150 pounds
You should be able to perform these repetitions with relative ease for your first workout. For your
next workout, in week 2, your progression will look as follows:
Week 2
•
•
•
•
Warm up: 1 x 20 repetitions; 80 pounds
Set 1: 1 x 8 repetitions; 125 pounds
Set 2: 1 x 8 repetitions; 140 pounds
Set 3: 1 x 9 - 12 repetitions; 150 pounds
Everything will be kept the same with the exception of set number 3. Instead of doing only 8
repetitions, you will want to try and aim for 12 repetitions. Remember, any improvement is good
improvement, even if you don’t get 12 repetitions - just as long as you do more than 8 unassisted
repetitions. However, don’t add any more weight until you can get 12 unassisted repetitions. Let’s
say you manage to get 12 repetitions - Remember, unassisted. You will add more weight for your
next workout. Week 3 workout will look as follows:
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Week 3
•
•
•
•
Warm up: 1 x 20 repetitions; 80 pounds
Set 1: 1 x 8 repetitions; 125 pounds
Set 2: 1 x 8 repetitions; 140 pounds
Set 3: 1 x 8 repetitions; 170 pounds
As you can see, on the last set, you’ve reset your repetitions clock back to 8, but you are going to
be using heavier weight than you did in week 2. For week 4, you will want to perform 9 to 12
repetitions with the new weight. So, week 4 will look as follows:
Week 4
•
•
•
•
Warm up: 1 x 20 repetitions; 80 pounds
Set 1: 1 x 8 repetitions; 125 pounds
Set 2: 1 x 8 repetitions; 140 pounds
Set 3: 1 x 9 - 12 repetitions; 170 pounds
Notice that you are aiming to do 9 to 12 repetitions with the new weight. Once you can complete
12 repetitions, it’s time to add more weight. However, only after you’ve completed 12, unassisted
repetitions do you add more weight. This might take 1 or 2 workouts, but you’ll get there. Follow
this type of progression for 12 weeks.
Once you’ve completed the leg press, it’s time to move onto lying leg curls.
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Exercise 4 - Lying Leg Curls
The overall progression is as follows:
•
•
•
•
•
Warm up: 1 x 20 repetitions;
Set 1: 1 x 8 repetitions;
Set 2: 1 x 8 repetitions;
Set 3: 1 x 8 repetitions;
Set 4: 1 x 8 repetitions.
Leg curls are a great hamstring builder. I suggest you follow the above progression and use the same
progression as in the other exercises. For your first workout, pick a weight that you can easily do 8
repetitions with. For example, let’s say you can do 8 repetitions with 70 pounds. Your progression
will look something like this:
Week 1
•
•
Warm up: 1 x 20 repetitions; 20 pounds
Set 1: 1 x 8 repetitions; 30 pounds
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•
•
•
Set 2: 1 x 8 repetitions; 40 pounds
Set 3: 1 x 8 repetitions; 50 pounds
Set 4: 1 x 8 repetitions. 60 pounds.
For week 2, you will want to keep everything the same except for set 4, which you will want to get
12 repetitions. Once you are able to perform 12 repetitions, add another 10 to 15 more pounds and
reset your last set repetitions clock back to 8, as follows:
Week 2
•
•
•
•
•
Warm up: 1 x 20 repetitions; 20 pounds
Set 1: 1 x 8 repetitions; 30 pounds
Set 2: 1 x 8 repetitions; 40 pounds
Set 3: 1 x 8 repetitions; 50 pounds
Set 4: 1 x 9 - 12 repetitions. 60 pounds.
This is the pattern you want to follow throughout this program. Once you are able to get 12
repetitions, on your last set, add another 10 to 15 pounds and perform 8 repetitions the following
workout. As with week 3 below:
Week 3
•
•
•
•
•
Warm up: 1 x 20 repetitions; 20 pounds
Set 1: 1 x 8 repetitions; 30 pounds
Set 2: 1 x 8 repetitions; 40 pounds
Set 3: 1 x 8 repetitions; 50 pounds
Set 4: 1 x 8 repetitions. 70 pounds.
Alright, now that you’ve completed the lying leg curl, it’s time to work your calves.
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Exercise 5 -Standing Calf Raise
Here’s the progression you will want to follow for the standing calf raise:
•
•
•
•
•
Warm up: 1 x 20 repetitions;
Set 1: 1 x 12 repetitions;
Set 2: 1 x 12 repetitions;
Set 3: 1 x 12 repetitions;
Set 4: 1 x 12 repetitions.
I usually add more weight with each set and build up to 12 repetitions for my last set. Of course, you
will want to keep with the progression such as with the earlier exercises. Once you can do 12 easy
repetitions, it’s time to add more weight and try for another 12 repetitions the following workout.
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* Here’s a tip for building calves. In between sets, try walking around on your tippy toes for the
count of 15 or 20 and than stretch your calves. Rest for about 30 seconds and do another set.
Alright, you’re all done for this workout session. Next up is Day 4, which is chest and back.
Remember, your going to be resting on day 3 so go home and recover.
Day 4 - Chest / Back
Here are the exercise you will be performing for the chest:
•
•
•
Bench press;
Incline dumbbell press;
Dips
Here are the exercise you will be performing for the back:
•
•
•
Lat machine pull downs;
Bent over barbell rows;
Close grip pull downs;
Let’s start with chest first. Before attempting this workout, I strongly suggest you do some light
cardiovascular work in order to get the blood flowing. Nothing major, simple do 10 minutes of light
cardio.
Afterwards, try doing 5 to 10 minutes of light stretching.
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Chest
The first exercise is going to be the bench press.
Exercise 1 - Bench Press
The progression for the bench press is as follows:
•
•
•
•
Warm up: 1 x 20 repetitions;
Set 1: 1 x 8 repetitions;
Set 2: 1 x 8 repetitions;
Set 3: 1 x 8 repetitions.
The great thing about the bench press is that it’s a monstrous triceps builder. Once you start to get
stronger with the bench press, your whole upper torso will grow.
For your first week, you will need to start with a weight that you can easily handle. I’m going to
assume you’ve done the bench press before, so pick a very light weight and pump out 20 repetitions.
This will act as your warm up. Rest for about 50 seconds and add another 20 pounds to the bar and
do 8 more repetitions. This is your first set.
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Your going to repeat this process until you’ve finished your last set. On your last set, your going to
use a weight that you can comfortably do 8, unassisted repetitions. This is very important. I don’t
want you to come near failure. Don’t worry about not working extremely hard because this isn’t
what this workout is meant to do. You want to figure out your starting point and from there, your
going to slowly add more and more intensity with each progressive workout.
Let’s take a look at a sample progression for 3 weeks or so, using fictitious weight.
Week 1
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 8 repetitions; 165 pounds
All of these sets were unassisted and all repetitions were completed. What you want to do is mark
all of this down in your trusty weight training log. Your going to use this information the next time
you hit the gym.
The following week, you will want to keep everything the same with the exception of the last set.
Instead of doing 8 repetitions, you want to strive to get 12 repetitions. Let’s say week 2's workout
looks as follows:
Week 2
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 12 repetitions; 165 pounds
Now that the target repetitions have been met, it’s time to add more weight. Add another 20 pounds
for your last set in the next workout. The target weight will be 185 pounds and the repetitions clock
for the last set will be 8. Here’s a look at week 3's progression:
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Week 3
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 8 repetitions; 185 pounds
As you can see, everything stays the same with the exception of the last set. Instead of using 165
pounds, you are now going to use 185 pounds and try for 8 repetitions. Mark this down in your trusty
weigh training log. Remember, go for 8 repetitions, no more, no less.
For week 4, you will want to try and get 12 repetitions on your last set. Here’s a look at week 4's
progression.
Week 4
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 12 repetitions; 185 pounds
As you can see, you are trying to get 12 repetitions with this new weight. Remember, don’t get down
on yourself if you can only do 9 or 10 repetitions because that’s still an improvement and it is a
strength gain. If you can’t get 12 repetitions, try again next week. Keep doing this until you can get
12 unassisted repetitions. Also remember to use a spotter for your last set.
Alright, now that you have an idea of what you should be doing for the bench press, let’s head on
over to the incline dumbbell press.
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Exercise 2 - Incline Dumbbell Press
The incline dumbbell press is a great chest builder, as well as a fantastic triceps builder. The overall
progression for this exercise is as follows:
•
•
•
•
Warm up: 1 x 20 repetitions;
Set 1: 1 x 8 repetitions;
Set 2: 1 x 8 repetitions;
Set 3: 1 x 8 repetitions.
For your first workout, you will want to pick a set of dumbbells that you can comfortably do 8
repetitions with. Each set should be progressive so start with using light dumbbells and progress
from that point. Let’s take a look at a sample progression for week 1.
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Week 1
•
•
•
•
Warm up: 1 x 20 repetitions; 10 pound dumbbells
Set 1: 1 x 8 repetitions; 20 pound dumbbells
Set 2: 1 x 8 repetitions; 30 pound dumbbells
Set 3: 1 x 8 repetitions. 40 pound dumbbells.
What you want to do is comfortably perform 8 repetitions for all of your sets. If you can’t perform
8 repetitions, lighten the dumbbells and get 8 unassisted repetitions. Remember, all you want to do
here is give yourself a starting point. Mark all of these numbers down in your weight training log
because you’ll need them for next week.
For week 2, you will want to perform 12 repetitions on your last set. Week 2 will look as follows:
Week 2
•
•
•
•
Warm up: 1 x 20 repetitions; 10 pound dumbbells
Set 1: 1 x 8 repetitions; 20 pound dumbbells
Set 2: 1 x 8 repetitions; 30 pound dumbbells
Set 3: 1 x 9 - 12 repetitions. 40 pound dumbbells.
Your goal for week’s 2 workout is to get 12 repetitions. However, anything more than 8 repetitions
is great because it shows improvement. If you can’t perform 12 repetitions but let’s say, 10
repetitions, that’s ok. You will simply keep everything the same, including reps, sets, and weight
and try again next workout, until you can perform 12 unassisted repetitions. Once you are able to
complete 12 unassisted repetitions, you will need to add more weight for your last set.
Remember, you are only going to use heavier dumbbells for your last set only. You will keep the
warm up and sets 1 and 2 the same. We only want to improve on your last set - This is the growth
set.
Let’s say you manage to get 12 repetitions. Your week 3 progression will look as follows:
Week 3
•
Warm up: 1 x 20 repetitions; 10 pound dumbbells
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•
•
•
Set 1: 1 x 8 repetitions; 20 pound dumbbells
Set 2: 1 x 8 repetitions; 30 pound dumbbells
Set 3: 1 x 8 repetitions. 50 pound dumbbells.
Notice that you are using 50 pound dumbbells instead of 40 pounds and your repetition base has
gone back down to 8 for your last set. Let’s say you manage to get 8 repetitions, great because you
have now taken advantage of a strength gain. You job now is to get 12 repetitions with 50 pound
dumbbells. For week 4, you need to be able to get at least 9 repetitions, and preferably 12. Let’s say
you manage to get 12 repetitions as follows:
Week 4
•
•
•
•
Warm up: 1 x 20 repetitions; 10 pound dumbbells
Set 1: 1 x 8 repetitions; 20 pound dumbbells
Set 2: 1 x 8 repetitions; 30 pound dumbbells
Set 3: 1 x 12 repetitions. 50 pound dumbbells.
Perfect because you’ve taken advantage of another strength gain. You can now use heavier
dumbbells for your next workout. Try using another 10 pounds which will be the 60 pounders. Can
you see the pattern here? This folks, is how you build muscle mass. You need a steady rate of
progression that your body can understand and follow. For week’s 5 workout, you will want to use
60 pound dumbbells and try for 8 repetitions as follows:
Week 4
•
•
•
•
Warm up: 1 x 20 repetitions; 10 pound dumbbells
Set 1: 1 x 8 repetitions; 20 pound dumbbells
Set 2: 1 x 8 repetitions; 30 pound dumbbells
Set 3: 1 x 8 repetitions. 60 pound dumbbells.
Everything stays the same except the last set. Follow this pattern until for 12 to 14 weeks. I’m sure
you will start to gain strength after your second week.
Once you’ve finished incline dumbbell press’, it’s time to head on over to dips.
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Exercise 3 - Dips
If you want big, horshoe shaped triceps, you need to do dips - Simple as that. Dips are simple one
of the best triceps builders out there. There’s nothing fancy about dips, simply hop on the dip station
and push your self up and down.
Here’s the progression you need to be following:
•
•
•
Set 1: 1 x 8 - 12 repetitions;
Set 2: 1 x 8 - 12 repetitions;
Set 3: 1 x 8 - 12 repetitions.
You will be using your own body weight for the first couple of weeks or so. This is a simple exercise
to perform - Simply push your self up and down. See the link above for an illustration and video on
how to perform this exercise.
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Once you are able to perform 3 sets of 12 repetitions with this exercise, it’s time to add weight. Use
a weight belt and perform the following progression:
•
•
•
Set 1: 1 x 8 - 12 repetitions; body weight only
Set 2: 1 x 8 - 12 repetitions; added weight
Set 3: 1 x 8 - 12 repetitions; added weight
Keep the added weight constant until you are able to do 12 unassisted repetitions. Once you are able
to perform 12 repetitions with the added weight, add more weight and start again.
That’s it for chest. It’s time to take a short rest, 60 seconds or so and than head on over to do back.
Back
These are the exercise you will be performing for the back:
•
•
•
Lat machine pull down;
Bent over barbell rows;
Close grip pull downs;
Not only do you train your back when you actually train back, you hit your biceps. In terms of biceps
builder’s, you can’t beat heavy barbell bent over rows.
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Exercise 1 - Lat Machine Pull down
This is a great back builder. However, I use this exercise to warm up my back for bent over rows.
Since the bent over row is a strict mass builder, I need to make sure my whole back is warmed up
and ready. It’s for that reason, I don’t go very heavy for the lat machine pull down. I keep the
repetitions range at 12 and gradually add more and more weight until I can comfortably do 12
repetitions on my last set. Here’s the progression:
•
•
•
•
Warm up: 1 x 20 repetitions;
Set 1: 1 x 12 repetitions;
Set 2: 1 x 12 repetitions;
Set 3: 1 x 12 repetitions.
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Remember, keep the repetitions at 12 and gradually add weight until you can still do 12
“comfortable repetitions”. Once you’ve finished this exercise, it’s time to head on over to the squat
rack to do bent over barbell rowing.
Exercise 2 - Bent Over Barbell Rows
This exercise is a true muscle mass builder and one that you absolutely must do if you want big, full
biceps. The target muscle group is the mid back but it also hits the biceps. Get stronger in this
exercise and you’ll immediately notice an improvement in your biceps development. It’s because
of this that you must improve from workout to workout with this exercise.
Here is the progression you will be following:
•
•
•
Warm up: 1 x 20 repetitions;
Set 1: 1 x 8 repetitions;
Set 2: 1 x 8 repetitions;
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•
Set 3: 1 x 8 repetitions.
For you first week, you will want to use a weight that will allow you to comfortably do 8 repetitions
on your last set. I would start with a very light weight for my warm up and add more and more
weight until I’ve reached my last set. Remember, this doesn’t have to be very heavy weight because
the purpose of this week is to set up a starting point. My week progression might look as follows:
Week 1
•
•
•
•
Warm up: 1 x 20 repetitions; 65 pounds;
Set 1: 1 x 8 repetitions; 85 pounds;
Set 2: 1 x 8 repetitions; 100 pounds;
Set 3: 1 x 8 repetitions. 125 pounds;
Remember, you want to be able to do all repetitions, unassisted. Mark all of your poundages, sets,
and reps down in your weight training log. Next week, you will want to keep everything the same
except the last set, which you will keep the sets and weight the same. The only thing you will be
trying to do is get 12 repetitions with the same weight. Your week 2 progression will look as
follows:
Week 2
•
•
•
•
Warm up: 1 x 20 repetitions; 65 pounds;
Set 1: 1 x 8 repetitions; 85 pounds;
Set 2: 1 x 8 repetitions; 100 pounds;
Set 3: 1 x 9 - 12 repetitions. 125 pounds;
For week 2, you want to try and get more than 8 repetitions. If you can perform 12, unassisted
repetitions, great. Once you perform 12 unassisted repetitions, on your last set, it’s time to add more
weight. Try adding another 20 pounds to the bar for your last set. Here’s what week 3 workout will
look:
Week 3
•
•
Warm up: 1 x 20 repetitions; 65 pounds;
Set 1: 1 x 8 repetitions; 85 pounds;
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•
•
Set 2: 1 x 8 repetitions; 100 pounds;
Set 3: 1 x 8 repetitions; 145 pounds;
As you can see, everything stays the same except for the last set. You’ve added another 20 pounds
to the bar and are now lifting 145 pounds instead of 125 pounds. However, you are now back to
performing 8 repetitions. Remember, you want to get 8 repetitions.
For week 4, you want to get at least 9 repetitions with the same weight and hopefully get 12
repetitions.
Week 4
•
•
•
•
Warm up: 1 x 20 repetitions; 65 pounds;
Set 1: 1 x 8 repetitions; 85 pounds;
Set 2: 1 x 8 repetitions; 100 pounds;
Set 3: 1 x 9 - 12 repetitions; 145 pounds;
You should be trying to perform at least, 9 repetitions on your last set with this weight. If you can,
try to get 12 repetitions. If you can’t get 12 repetitions, don’t sweat it. Use this same progression
next week and get 12 repetitions on your last set with the same weight.
Remember, this is the pattern you want to follow.
Once you’ve completed the barbell bent over row, it’s time to head on over to the lat machine pull
down to perform close grip, under hand pull downs.
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Exercise 3 - Close Grip Pull Downs
Many thanks to criticalbench.com for allowing me to use this photo. If you haven’t yet, take a look
at their fantastic bench press program:
•
Add 50 Pounds To Your Bench in 10 Weeks
You may be wondering why I choose to do another pull down. I decided to go with this movement
because not only is it a great back builder but a wonderful biceps builder as well. The movement
forces your biceps to do the lion’s share of the work, which makes them grow.
The progression for this movement is as follows:
•
•
•
•
Warm up: 1 x 20 repetitions;
Set 1: 1 x 12 repetitions;
Set 2: 1 x 12 repetitions;
Set 3: 1 x 12 repetitions.
This is a great finishing movement and one that I suggest you get into the habit of doing. Now, I use
a weight that I can perform 12 repetitions with, so it’s not super heavy, although it is heavy enough
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to make me work for it. However, for the first workout, use a weight that you can comfortably do
12 repetitions with. Mark this down in your weight training log.
Once you can comfortably do 12 repetitions, add more weight.
Alright, that’s it for back.. Our next exercise session is day 6, and we will look at training our
shoulders.
Day 6 - Shoulders / Abs
Here are the exercise you will be performing for the shoulders:
•
•
•
•
Seated front barbell press;
Seated dumbbell press;
Standing side laterals;
Barbell shrugs.
Before proceeding to the actual exercises, it’s important to warm up properly. I suggest you make
it a habit of doing a 5 to 10 minute warm up on the treadmill. This is simply a light warm up meant
to get the blood flowing. Once you finished the warm up, take 5 minutes or so to do some light
stretching.
Once you’ve finished warming up, it’s time to start the workout.
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How To Build Ripped, Shredded Muscle Mass Fast Without Any Fat
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Exercise 1 - Seated Front Barbell Press
The front barbell press is a pure mass builder. This exercise is designed to build your shoulders and
triceps. The front barbell press is one of those exercise that builds your entire upper body area and
really hits your triceps hard. If you can manage to improve with each passing workout in this
exercise, your shoulders and triceps are going to grow.
The progression for this exercise is as follows:
•
•
•
•
Warm up: 1 x 20 repetitions;
Set 1: 1 x 8 repetitions;
Set 2: 1 x 8 repetitions;
Set 3: 1 x 8 repetitions.
For your first week, you will start with light weights. Remember, you want to give yourself a starting
point and progress from there. I suggest you get everything down in your weight training log. Let’s
say your first week progression looks as follows:
Week 1
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds;
Set 1: 1 x 8 repetitions; 60 pounds;
Set 2: 1 x 8 repetitions; 75 pounds;
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•
Set 3: 1 x 8 repetitions; 95 pounds;
You’ve set your starting point and know that you can perform 8, unassisted repetitions with 95
pounds on your last set. This is what you want to do. Mark these numbers down in your log book
because your going to need them next week.
Your goal is to be able to perform 12 repetitions with 95 pounds on your last set. You will keep
everything else the same except the final set.
Let’s say, the following week you perform the following workout:
Week 2
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds;
Set 1: 1 x 8 repetitions; 60 pounds;
Set 2: 1 x 8 repetitions; 75 pounds;
Set 3: 1 x 12 repetitions; 95 pounds;
You’ve improved and managed to perform 12, unassisted repetitions with 95 pounds. You can now
add more weight for your following workout to your last set. I suggest you add another 10 or 15
pounds to the bar. What you will do the following week is reset the repetition clock back to 8 on
your last set with the new weight. Here’s how it will look for week 3.
Week 3
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds;
Set 1: 1 x 8 repetitions; 60 pounds;
Set 2: 1 x 8 repetitions; 75 pounds;
Set 3: 1 x 8 repetitions; 110 pounds;
Notice that the weight is 110 pounds and the repetition range is back to 8. This is called a strength
gain and it’s something that you will want to welcome. Strength gains will eventually turn into
muscle gains.
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Now, what you will want to do in the following weeks is keep everything the same except the last
set. You will want to be able to perform 12 repetitions with the new weight on your last set. So, let’s
say on week 4, you perform the following progression:
Week 4
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds;
Set 1: 1 x 8 repetitions; 60 pounds;
Set 2: 1 x 8 repetitions; 75 pounds;
Set 3: 1 x 10 repetitions; 110 pounds;
You’ve managed to perform 2 more repetitions in the last exercise which is what you want. This is
another strength gain. However, you didn’t get the target 12 repetitions so you will keep the weight
the same for next workout and attempt to get 12 repetition in your last set. Let’s say for week’s 5
workout, you perform the following progression:
Week 5
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds;
Set 1: 1 x 8 repetitions; 60 pounds;
Set 2: 1 x 8 repetitions; 75 pounds;
Set 3: 1 x 12 repetitions; 110 pounds;
You’ve hit your target repetitions. Notice everything stays the same except the last set. You should
only be concerned about improvement on your last “work set”. This is called the “growth set” and
it’s where you want to concentrate all your efforts on.
Now that you’ve hit your target repetitions, it’s time to add more weight and reset the repetition
clock back to 8 for the following week. You might want to add another 10 to 15 more pounds.
Week 6 progression will look as follows:
Week 6
•
•
Warm up: 1 x 20 repetitions; 45 pounds;
Set 1: 1 x 8 repetitions; 60 pounds;
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•
•
Set 2: 1 x 8 repetitions; 75 pounds;
Set 3: 1 x 8 repetitions; 125 pounds;
Congratulations, you are now using 125 pounds for 8 repetitions which is an outstanding strength
gain and one that will translate into a muscle gain in another 2 to 3 weeks. Do you see the pattern
here? This is how you want to progress. Keep following this type of workout progression until 12
to 14 weeks has passed and your satisfied with the results.
Once you’ve finished doing the seated front barbell press, it’s time to head on over to the seated
dumbbell press.
Exercise 2 - Seated Dumbbell Press
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The seated dumbbell press is another exercise that’s simply a wonderful mass builder. I decided to
include the dumbbell press because dumbbells have a different feel than barbells. Each arm is forced
to work independently of one another and it’s because of this that dumbbells are so effective.
The progression for the seated dumbbell press is as follows:
•
•
•
•
Warm up: 1 x 20 repetitions;
Set 1: 1 x 8 repetitions;
Set 2: 1 x 8 repetitions;
Set 3: 1 x 8 repetitions.
For the first week, you will want to choose a weight that’s light enough for you to comfortably
perform 8 unassisted repetitions. For the warm up, choose a really light weight and progress from
there, resting about 50 seconds in between each set. Let’s take a look at a sample progression with
fictitious weight.
Week 1
•
•
•
•
Warm up: 1 x 20 repetitions; 10 pounds;
Set 1: 1 x 8 repetitions; 20 pounds;
Set 2: 1 x 8 repetitions; 30 pounds;
Set 3: 1 x 8 repetitions; 40 pounds;
Make sure that you can comfortably perform the repetitions without nearing failure. What you want
to do is mark each of these lifts down in your weight training log. Your progression for the
following week will look as follows:
Week 2
•
•
•
•
Warm up: 1 x 20 repetitions; 10 pounds;
Set 1: 1 x 8 repetitions; 20 pounds;
Set 2: 1 x 8 repetitions; 30 pounds;
Set 3: 1 x 9 - 12 repetitions; 40 pounds;
It’s in week 2 that you will start to look to make improvements. Instead of performing 8 repetitions
you will look to perform at least 9 repetitions and hopefully get 12 repetitions. If you can manage
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to get 12 repetitions, it’s time to use heavier dumbbells in your next workout. However, if you
manage to get 9, 10, or 11 repetitions and don’t get 12 repetitions, keep the weight you are using and
try for 12 repetitions for the next workout. If you manage to perform 12 repetitions, your week 3
progression will look as follows:
Week 3
•
•
•
•
Warm up: 1 x 20 repetitions; 10 pounds;
Set 1: 1 x 8 repetitions; 20 pounds;
Set 2: 1 x 8 repetitions; 30 pounds;
Set 3: 1 x 8 repetitions; 50 pounds;
As you can see, you are going to use heavier dumbbells for the final set, but reduce the amount of
repetitions to 8. This is how you want to structure this workout cycle. For week’s 4 workout, you
will want to keep the weight the same but try and do 9 - 12 repetitions instead of 8, as follows:
Week 4
•
•
•
•
Warm up: 1 x 20 repetitions; 10 pounds;
Set 1: 1 x 8 repetitions; 20 pounds;
Set 2: 1 x 8 repetitions; 30 pounds;
Set 3: 1 x 9 - 12 repetitions; 50 pounds;
This is the pattern you want to follow for the remaining 12 to 14 weeks. By following this type of
cycle, you will slowly and constantly get stronger and stronger which will cut down on training
plateaus and allow you to keep adding muscle mass.
Once you’ve completed the seated dumbbell press, it’s time to do side dumbbell laterals.
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Exercise 3 - Side Dumbbell Laterals
The side dumbbell lateral is a great finishing exercise that will allow you to flush your deltoids with
blood and really pump them up. I usually keep the repetition range around 12 and keep the weight
low. Remember, this exercise is all about form and technique. The better your technique and form,
the more you will get from this exercise.
Here is the progression for this exercise:
•
•
•
Set 1: 1 x 12 repetitions;
Set 2: 1 x 12 repetitions;
Set 3: 1 x 12 repetitions.
I usually keep the weight constant for this exercise. That is, I will use the 30 pounders on sets 1,2
, and 3. I will usually keep the rest periods to a minimum, say 20 to 30 seconds. Of course, you can
do a weight progression but keep your form and technique very strict.
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Once you’ve finished the side dumbbell lateral, it’s time to do standing barbell shrugs.
Exercise 4 - Barbell Shrugs
I personally enjoy doing my shrugs at the end of my shoulder workout. Technically, your traps are
a part of your back but they can be trained on either your back or shoulder day.
Here is the progression for this exercise:
•
•
•
•
Warm up: 1 x 20 repetitions;
Set 1: 1 x 8 repetitions;
Set 2: 1 x 8 repetitions;
Set 3: 1 x 8 repetitions.
This is a pretty simple exercise to perform. Simply shrug your shoulders up and down in a controlled
manner. With each progressive set, you will want to add more and more weight. Remember, use a
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light weight on week 1 in order to give yourself a starting point. Once you have a starting point, you
can add more weight as the weeks go on. Remember to mark everything down in your weight
training log for future reference.
Let’s say your progression for week 1 looks as follows:
Week 1
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds;
Set 1: 1 x 8 repetitions; 65 pounds;
Set 2: 1 x 8 repetitions; 80 pounds;
Set 3: 1 x 8 repetitions; 95 pounds;
For week 2's workout, you will want to keep everything the same except for the last set. On the last
set, you will want to try and get 12 repetitions. Once you are able to perform 12 repetitions, add
another 20 pounds to the bar and reset the repetition clock back to 8 for week 3's workout. As
follows:
Week 2
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds;
Set 1: 1 x 8 repetitions; 65 pounds;
Set 2: 1 x 8 repetitions; 80 pounds;
Set 3: 1 x 9 - 12 repetitions; 95 pounds;
Once you can perform 12 repetitions, add another 20 pounds and perform the following progression
for week 3's workout.
Week 3
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds;
Set 1: 1 x 8 repetitions; 65 pounds;
Set 2: 1 x 8 repetitions; 80 pounds;
Set 3: 1 x 8 repetitions; 115 pounds;
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As you can see, there is an additional 20 pounds on the bar for the last set, and the repetition range
has been reduced to 8. For week 4's workout, you will want to keep everything the same with the
exception of the final set, which you will try and perform 12 repetitions as follows:
Week 4
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds;
Set 1: 1 x 8 repetitions; 65 pounds;
Set 2: 1 x 8 repetitions; 80 pounds;
Set 3: 1 x 9 - 12 repetitions; 115 pounds;
This is the type of progression you will want to follow for the remain 12 to 14 weeks.
Once you’ve finished barbell shrugs, it’s time to do some crunches for the abs.
Abs
Exercise 5 - Crunches
You shouldn’t exclude abs in your weight training routine. This is a pretty simple exercise to
perform and it is very straight forward. Here is the progression for this exercise:
4 x 20 repetitions
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That’s it. You won’t be using any weight and will rest about 25 seconds in between each set.
Well, that’s it for this exercise session and wraps up the program.
You may be wondering why I chose 12 repetitions as my target, improvement range. I’ve been
weight training for about 22 years now and I’ve tried a bunch of repetition ranges to build muscle.
I’ve found that compound movements work best when you are performing between 8 and 12
repetitions. Since these movements use more than one muscle group, they can move more weight
and force your body to work harder.
8 repetitions is a great starting range for compound movements and 12 repetitions force your body
to work extra hard. This translates into muscle growth.
The second reason why I chose the “12 repetitions” range is because it is a lot more safe than trying
to perform 4 repetitions and “negative” repetitions with super heavy weight. Take it from someone
who knows, this repetition range takes it toll on your joints and connective tissue. My shoulders and
knees have paid the price for doing super heavy, doubles, triples, and quad repetitions. To tell you
the truth, once I started training in the 8 to 12 repetition range, using the above noted progressions,
I made better gains than I ever did when I was doing 4 to 6 repetition range.
Remember when I said at the beginning of this program that you make the really good gains using
“growth cycles”?. One cycle is about 12 to 14 weeks and you will follow all of the above noted
progressions. After 12 or 14 weeks, you will have made awesome gains. At this point, you need to
give your body a 2 week break. After two weeks, you will start again. Instead of starting off where
you began in week 1, you will start off using a weight in week 5 or 6.
Let’s look at this in more detail. Let’s say, on the bench press you had the following progression:
Cycle 1
Week 1
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 8 repetitions; 165 pounds
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Week 2
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 12 repetitions; 165 pounds
Week 3
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 8 repetitions; 185 pounds
Week 4
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 12 repetitions; 185 pounds
Week 5
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 8 repetitions; 200 pounds
Week 6
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 12 repetitions; 200 pounds
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Week 7
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 8 repetitions; 215 pounds
Week 8
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 12 repetitions; 215 pounds
Week 9
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 8 repetitions; 225 pounds
Week 10
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 12 repetitions; 225 pounds
Week 11
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 8 repetitions; 235 pounds
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Week 12
•
•
•
•
Warm up: 1 x 20 repetitions; 45 pounds
Set 1: 1 x 8 repetitions; 95 pounds
Set 2: 1 x 8 repetitions; 135 pounds
Set 3: 1 x 12 repetitions; 235 pounds
As you can see, in this example, the progression is steady. After week 12, you will take a two week
break and return to perform cycle 2, which will be performed in the same fashion. However, you
will not start with the same weight your did week 1 of cycle 1. You will start with something like:
Cycle 2
Week 1
•
•
•
•
Warm up: 1 x 20 repetitions; 95 pounds
Set 1: 1 x 8 repetitions; 135 pounds
Set 2: 1 x 8 repetitions; 155 pounds
Set 3: 1 x 8 repetitions; 190 pounds
Week 2
•
•
•
•
Warm up: 1 x 20 repetitions; 95 pounds
Set 1: 1 x 8 repetitions; 135 pounds
Set 2: 1 x 8 repetitions; 155 pounds
Set 3: 1 x 12 repetitions; 190 pounds
Notice that in cycle 2, you are starting at a heavier weight. This is how you truly build impressive
muscle mass and something you must understand if you ever want to build 18 inch + arms. Follow
these types of progressions and cycles and you’ll build a huge body as well as ripped, full arms.
With each cycle, you should be adding at least a half an inch of muscle to your arms.
Remember, you must find your starting point and from there, build a steady progression of
repetitions and weight all the while fitting everything into cycles.
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Next up, were going to talk about nutrition. I’m not going to get into a detailed discussion, but I will
be talking about what you should be eating in order to grow big, strong arms (as well as a muscular
body). Nutrition is just as important as weight training so I strongly suggest you don’t skip this part
because it will make all the difference in the world to your development.
Nutrition
Weight training is one half of the key to building muscle. Nutrition is the other half. I’ll be very
honest with you, if you can get your nutrition plan in place and follow it on a consistent basis, you
will reach your goals in half the time. That’s right, half the time! Of course, this also hinges on the
fact that you MUST be consistent with your weight training regime.
This is how powerful proper nutrition is to your weight training program. Without a proper nutrition
program in place, your weight training gains will come to a halt. It’s only a matter of time. Here’s
what I mean. The entire muscle building process is about muscle breakdown. Progressive weight
training basically tears the muscle down with each weight training session. Your body, in response
to this trauma, will build your muscles back up, making them stronger than before to combat this
trauma. However, in order to do that, your body needs the proper amount of:
•
•
•
Repair material - Protein;
Fuel - Carbohydrates;
Fat
As your body gets stronger and stronger, the muscles will eventually get bigger and bigger. Since
muscle is a very metabolic tissue, it will require more and more nutrients to sustain this new size
and activity. You see, your body will always strive to reach equilibrium. Your body wants to reach
a level where everything is in equal balance. An increase in muscle size and body weight will
require a proportionate increase in nutrients to sustain new growth levels. This is the basic equation
of sustained muscle growth.
An increase in strength levels, without an increase in quality nutrients will eventually, over time lead
to decreased strength levels and muscle growth.
This is where most young, hard gainers get into trouble. For the first 8 weeks, a new weight trainer
will grow by leaps and bounds with a new training program. The body is introduced to a new stimuli
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(weight training) which responds by getting stronger. In turn, the muscle gets a larger to
accommodate new strength levels. However, muscle is a very active tissue and will require more
nutrients to sustain, and more importantly, add more muscle growth. If the body doesn’t get what
it needs to fuel and grow active tissues, it will simply stop the growing process. Once this happens,
the body stops getting stronger and over time, will become weaker and weaker until it reaches a
balance.
This often leads to overtraining. Over time, this leads to injuries which is something we all want to
avoid.
This is what you MUST understand about nutrition if you want to build big, full muscles. Eating
to build muscle is a process that has to be consistent, day in and day out. It doesn’t have to be
complicated because it’s not. On the contrary, it’s pretty simple. What’s hard about it is the effort
it takes to:
•
•
•
Plan your meals;
Prepare your meals;
Eat on a regular schedule
However, if you can do these three things on a regular basis, you are going to grow big and strong.
Also, your going to reach your goals A LOT faster! Trust me on this on.
Now, I’m not going to get into the details of nutrition here, but there are some important points you
have to remember about.
Protein
This is nutrient is needed to build and sustain muscle. This is it’s number one job. There are other
jobs that it performs such as acting as a secondary energy source but really, it’s main job is to
sustain and build muscle. Eat enough protein on a consistent basis and you’ll build muscle. It’s as
simple as that.
If you want to know more about this nutrient, please see the following pages:
http://www.building-muscle101.com/weight-lifting-diet.html
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http://www.building-muscle101.com/food-high-in-protein.html
Carbohydrates
This is your bodies number one energy source. Protein is needed to build muscle, but carbohydrates
is needed to fuel an activity, such as weight training. We all need carbohydrates to supply the energy
we need to function on a day to day basis.
This nutrient is just as important as protein because we need grade A quality fuel in order to pump
the weight. What good is protein when we don’t have the energy to hit the weights? The activity of
weight training demands a lot of energy.
Carbohydrates have gotten a bad rap over the last 15 years but you want to know something, it’s all
a load of crap. For our purposes, we want to build quality muscle mass, so we need plenty of quality
carbohydrates to fuel our physical efforts. This means plenty of fibrous, starchy, and some quick
acting carbohydrates.
The main thing you have to remember about carbohydrates is that they provide fuel to our bodies.
We need plenty of it to move the heavy weight laid out in this weight training program.
To find out more about this nutrient, please see the following page:
http://www.building-muscle101.com/weight-lifting-diet.html
Fats
Over the years, all we’ve been told how bad fat is. “Fat will make you this, and fat will add on
that....”, but the reality is, is that we can’t survive without a certain level of fat in our diets. Fat is
very, very important and must be included in our diets. Especially when it comes to building muscle
- You need to take in a certain amount of fat in order to build quality muscle mass.
Some of the main functions of fat is to:
•
•
•
Help maintain healthy hair and skin;
Serves as an energy source;
Helps maintain body temperature;
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•
Helps to insulate organs;
Also, vitamins A, D, E, and K are fat soluble, meaning these vitamins can’t be absorbed into the
body without the help of fat.
Fat helps to provide the necessary calories we need, to power up the weight. For our purposes, this
is a much needed nutrient because we are going to need to consume those extra calories to help
build more muscle mass.
The thing you have to remember about fat is that is an essential nutrient and we have to keep it in
our diets. However, fat is more calorie dense than protein or carbohydrates, roughly
I’m not going to get into a detailed discussion around fats but if you would like to know more,
please.
The most important thing you should remember from this short discussion is that each
macronutrient:
•
•
•
Protein;
Carbohydrates; And
Fats
Should be in balanced “growth” combinations. For a complete discussion on muscle building
nutrition, you may want to take a look at Will Brinks book called “body building revealed”. I highly
recommend it.
Remember, if you want to build a big, muscular body, you need to eat whole food combinations that
will grow muscle tissue and not shrink it. We will talk about for your recommended food intake and
meal planning below.
How Much Should You Be Eating?
Very important question. You should be eating for muscle growth - Simple as that. You won’t gain
an ounce of muscle mass without providing your body the nutrients it needs to grow. What you want
to do is “prime” your body for muscle growth. I’ve already outlined what you need for weight
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training, however, in order to grow, you need to feed your body the correct amount of nutrients, and
from the right sources.
Here’s a very basic look at the muscle building process:
1)
Intense weight training - Breaks the muscle tissue down
2)
Feed the body the correct amount if nutrients in order to rebuild the muscle from weight
training
3)
Rest and recover allows the body the time to absorb valuable nutrients while allowing the
body to rest
4)
Muscle tissue rebuilds in order to adapt to the new stress levels caused by more intense
weight training
5)
Start the cycle over
This is the basic process to muscle growth. Nothing fancy here, right? Hit the weights hard and
heavy, feed your body the correct amount of nutrients, and get the proper amount of rest needed for
muscle recovery. This is it!
If you can do this, your going to grow. However, its not easy. Personally, the fun part is going to the
gym and hitting the weights. The hard part is taking the time to plan everything else including how
much you should be eating and what you should be eating.
So how much should you be eating? In order to grow muscle mass, you should be eating anywhere
between 20 and 25 calories per pound of body weight. So, if you weight 150 pounds, you should be
consuming anywhere between 3,000 and 3,750 calories per day. This is your recommended daily
calorie intake in order to build muscle mass.
You should be consuming 1 to 1.2 grams of protein per pound of body weight as well. If you weight
150 pounds, you should be consuming anywhere between 150 to 180 grams of protein, to start.
This is very important! Always monitor your progress. You should be checking the mirror and taking
body measurements on a weekly basis. If you start to notice too much flab, cut down on the amount
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of calories you are consuming. Kyle Leon has a one of the best online resources dealing with exact
nutrition for your specific body type, age, gender, and goals. I’ve personally used this system and
it definitely works - I have no problem recommending it and it is one of the best programs on the
internet. I suggest you take a look at his video here.
I’ll provide you with some sample meals plans for different calorie requirements next.
Meal Planning
Meal planning is an often overlooked aspect of any type of fitness program, whether it be to lose
weight or build muscle. I really can’t understand why because this element is probably one of the
more important aspects of any fitness program.
Without a proper meal schedule, you might as well flush 40% of your gains down the toilet. Here’s
what I suggest. Take an hour and plan out three days of meals and get a grocery list. Take the list
to your local grocery store and get the food you need. This is important. Make sure you follow the
meal plan to a tee.
I strongly suggest you have 5 to 6 meals per day in order to consume the necessary calories needed
for muscle growth.
I’m going to provide you with sample menu plans for different calorie requirements. Each menu
plan is balanced in order to provide you with whole “growth” foods.
The following page will contain sample meal plans for 2,000, 2,500, 3,500, and 4,500 calories.
Sample muscle building meal plans
Remember, these are sample plans that you can either follow or customize according to your tastes.
Also, check these pages out for additional meal plans and ideas:
http://www.building-muscle101.com/one-day-muscle-mass-menu.html
http://www.building-muscle101.com/5-day-muscle-building-eating-schedule.html
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http://www.building-muscle101.com/body-building-recipes.html
http://www.building-muscle101.com/muscle-building-food.html
http://www.building-muscle101.com/pre-workout-post-workout-meal-information.html
http://www.building-muscle101.com/fitness-gaining-body-mass.html
http://www.building-muscle101.com/weight-lifting-diet.html
Supplements
Building big, muscular arms doesn’t require the use of supplements. If you can follow the above
noted weight training schedule and meal plans, you don’t need supplements. I’m going to say that
supplements aren’t needed to build muscle.
However, I’m also going to say that supplements, may help to support muscle growth provided:
1)
Your weight training regiment is going well and you are constantly making improvements
in the weight room; And
2)
Your diet is down to a science and you’ve been following it on a regular basis - You’ve been
making great muscular weight gains
If you can honestly say that both of these elements are down and going well, you may want to
introduce supplements that have been clinically proven to work. When I mean “clinically” proven
to work, I mean supplements that have been studied and have been documented to work.
The choice will be up to you regarding the use of supplements. However, if there is one piece of
advice I can give is to only use what works. Choose supplements that have been proven to work and
fit them into your regime, and they may help provide a boost to your muscle building efforts.
*Do you know someone who is in dire need of this book? Click here to send them an invite!!*
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What types of supplements am I talking about?
Protein
Protein supplements may help provide additional protein to your daily diet. Personally, I use protein
supplements out of convenience. I take a protein supplement such as a protein powder, first thing
when I wake up, immediately after weight training (or sometimes 45 minute prior), and one just
before I go to bed. Sometimes, its much easier to whip up a protein shake and take it with me
instead of having to cook up a meal and take it with me in containers.
I stick with brands that are established and have a good product. I enjoy Cyto Sports muscle milk
and Nx Labs ISO XP. Both provide plenty of first class protein per serving and taste better than 90%
of the powders out there.
Vitamin/mineral pak
Building big arms takes a lot of effort and hard work. This can leave your body in a weakened state
which, will be drawing heavily from the food that you eat. This is the number one reason why I
always take a vitamin/mineral pak. It ensures that body is always topped up with quality vitamins
and minerals.
The thing you have to remember about vitamin and minerals is that they don’t directly contribute
anything to muscle growth. However, their job is to make sure everything is in place and keep things
moving in your body so that muscle growth can take place. This is just as important.
I want to make sure there’s plenty of vitamins and minerals in my body to make sure my body is
primed for muscle growth.
I take one vitamin and mineral pak right after my breakfast.
There are a number of vitamin and mineral paks out there but I’ve been using one pak for the last
20 years. It’s great and it works - It’s called Animal Pak by Universal Nutrition. If your going to
take a vitamin and mineral pak, I suggest your try this product.
*Do you know someone who is in dire need of this book? Click here to send them an invite!!*
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Creatine
Creatine has been around since the early ‘90s and it’s longevity can be attributed to one thing, it
works. I think we can all agree that creatine has been clinically proven to provide additional short
term energy for added strength.
If there is one supplement that will help provide, improved short term strength, it’s creatine.
I’m not going to get into detail here with creatine because I’ve covered it plenty of times in the main
body of the website. The only thing you have to remember about creatine is that it does indeed work,
and it will help improve strength levels in all movements.
You can read more about creatine in the following pages:
http://www.building-muscle101.com/creatine-information.html
I’ve used plenty of creatine products in the past but I’ve had best success with Dymatize products.
Dymatize Xpand is one of the better creatine products out there and will certainly help improve
strength levels, especially on core compound lifts.
Personally, I take creatine 30 minutes prior to my workouts and immediately after my workouts.
Here are some of my personal choices for creatine products:
•
•
•
•
Dymatize Xpand
NOZ Supercharged
Gaspari Size On
BSC Cell Mass
When it comes to using supplements, remember, you don’t need anything fancy. Stick with what
works and you’ll get the results you want.
For more information about using supplements, see the following pages:
http://www.building-muscle101.com/weight-lifting-supplements.html
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http://www.building-muscle101.com/supplements-to-increase-size.html
http://www.building-muscle101.com/supplement-stack.html
I want to recommend a resource that I know will help you with your supplement questions. This
resource will tell you how to make all of the popular supplements, in bulk, using the exact same
ingredients and in the exact same dosages - For a fraction of the price. I’ve read this book and tried
a couple of the formulas and you know what, it was pretty darn close!
Click here to start making your own discount muscle building and fat burning supplements. I’ve also
personally reviewed this book and you can read it here.
Rest and Recovery
Your body needs rest in order for it to recover and grow from intense weight training. It’s during
rest time that your body actually rebuilds itself in order to adapt to higher levels of stress (weight
training). Most aspiring weight trains think muscle is built in the gym while your weight training
but nothing could be further from the truth. In reality, muscle is built while you are resting.
This is why it is very important for you to plan your recovery times and make the most of it. Good
thing for you, I’ve planned the rest times for you in the above weight training schedule. This should
give you plenty of time to rest up and give your body the time it needs to grow.
Try and get at least 8 hours of quality sleep each and every night.
For more information about rest and recovery, please see this page:
http://www.building-muscle101.com/muscle-recuperation.html
Final Thoughts
This program is how I built my arms to just over 19 inches. There are plenty of other ways to build
big arms and I’m sure there are plenty of guys out there who have their own way of doing it, but
please remember, this is how I did it.
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In my 20 odd years of weight training, I’ve tried plenty of other routines and systems and this is one
program that I always come back to.
Remember, this is not an overnight deal. Building big arms and a muscular body takes time and a
heck of a lot of hard work. The most important point I can make is to improve with each passing
workout, day after day, week after week, and month after month.
I suggest you follow the program and make any adjustments that you may deem necessary such as
adding in an odd exercise or taking a couple of extra days off. If there is one thing I’ve learned in
body building is that there is no one routine that will be custom fit for everyone. You have to test,
test, and test again until you find the right combination of exercises, diet, and rest times that works
best for your body type.
Now, there are some truly amazing programs out there that I’ve had a chance to review and can
really help out.
There is one program that I’ve recently discovered and it is Kyle Leon’s Muscle Maximizer. A
complete system that provides you with a custom nutrition and weight training plan, designed
specifically for your body type. The program tells you exactly how much calories, protein,
carbohydrates, fat, and meals you should be consuming in order to build a ripped and muscular
body. I have no problem recommending it because I’ve used it and it works. Take a look here.
For burning fat, I recommend Tom Venuto’s book called “Burn the Fat, Feed the Muscle”. A great
book that will outline how to build the maximum amount of muscle while burning fat. Fantastic
book. Remember, if you want to send in some photos and progress reports, send them on over and
I’ll post them to the website (If you wish). If you have any questions, please send them to:
[email protected]
Good luck and all the best,
Blake
www.building-muscle101.com
Do you know someone who is in dire need of this book? Click here to send them an invite!!
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Training Diary
Date:
Time:
Exercises
Day: Arms
Weight:
sets
reps
wt
sets reps wt
sets reps wt
sets reps wt
sets reps wt
Super Set 1
Ba rbell curls
Close grip
bench press
Super Set 2
Seated BB
curls
Skull crushers
Super Set 3
Preacher curls
Standing cable
press downs
Notes
Cardio notes
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Training Diary
Date:
Time:
Exercises
Day: Legs
Weight:
sets
reps
wt
sets reps wt
sets reps wt
sets reps wt
sets reps wt
Legs
Leg extension
Squats
Leg press
Hamstrings
Leg curls
Calves
Standing calf
raises
Notes
Cardio notes
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Training Diary
Date:
Time:
Exercises
Day: Chest and Back
Weight:
sets
reps
wt
sets reps wt
sets reps wt
sets reps wt
sets reps wt
Chest
Bench Press
Incline DP
Dips
Back
Lat ma chine
pull down
Barbell bent
over row
Seated cable
row
Notes
Cardio notes
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Training Diary
Date:
Time:
Exercises
Day: Shoulders and Abs
Weight:
sets
reps
wt
sets reps wt
sets reps wt
sets reps wt
sets reps wt
Shoulders
Sea ted front
barbell press
Seated
dumbbell press
Side lateral
raise
Shrugs
Abs
Crunches
Notes
Cardio notes
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Body Evaluation
Name:
Date:
Time in weeks to attain goal:
Actual
Goal
Body statistics:
Body weight
Body fat percentage
Suprailliac
Lean body m ass
Body measurements:
Wa ist
Chest
Left arm
Right arm
Quadriceps
Left calf
Rig ht calf
Neck
Forearm
Notes:
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Meal Log
Weight:
Time
Day:
Date:
Food
Am ount
Calories
Protein
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Carbs
Fat
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