Let’s say one of your goals is to get those big, strong arms but you don’t have the time to do the sets. You need other, more efficient routines to increase muscle mass of the arms. Luckily, there’s a routine to pump your arms like no other routine before. And the icing on the cake is that it’s only 2 minutes long. Do this before you start training.
Getting the arms you want
There is a philosophical explanation for getting larger arms. Instead of focusing on one area through an isolation work out, switch to more compound movements. This means, you’ll be working more than one joint. You’ll be performing motions that require the use of the arms as well as the other parts of your physique. Workouts that only target one part of your body aren’t bad, but they’re better off as additional exercises to compound training.
The formula for a massive arms routine
As far as growing your muscles is concerned, one always has to remember the term progressive overload. It means you get more efficient in performing your workout because you add more sets, weights and repetitions, or decrease your resting time.
Recovery from workouts is a significant factor in progressive overload since it’s during this recovery period that your muscles increase in both size and strength, not during the workouts themselves. If you notice, most training routines are created to give muscles ample recovery time.
The time to recover however isn’t as simple as one might think. You don’t just rest. Some routines make the muscles more stressed than others. Some routines don’t.
Lessen the pressure on your spine
Chad Waterbury believes that movements that don’t put too much pressure on the spine are better because the recovery period is shorter. One would notice how squats and deadlifts are more punishing on the physique than other workouts.
Because of this belief, many workouts with weights stress the muscles of the body therefore needing more time to recover than workouts that use the weight of one’s own body. Now it stands to reason that workouts that use the weight of our own bodies can be done at a higher frequency without the need for a lot of time to recover.
Arm workouts that use the weight of the body
The most famous workouts that use the weight of the body are dips and chin-ups. These are considered squats for the upper-body. These are also the staple compound workouts for athletes who want larger arms. And because these are workouts that use the weight of the body, they put very minimal pressure on the spine.
These two movements should be among the foundations of people’s exercises. For people desiring larger arms, they should think about doing these movements in a different way.
A different way for adding more muscle
A different method of using chin-ups and dips for building massive arms is to include them while warming up before working out. Do 10 chin-ups and 10 dips before you work out. This will increase the load of work for your arms, and should shock them into growth.
Working out 3 days a week and increasing the volume by 10 reps per workout will give you around a hundred and twenty reps a month. In the long run, all those reps will provide a substantial increase in your muscle mass. A different kind of warming up for massive arms If you are able to execute 5 or more reps of dips and chin-ups, then do 10 repetitions of dips and chin-ups when you are warming up. Experiment with sets and repetition schemes. Figure out what works. Try 2 sets of 5 or a single set of 10, as long as you finish strong. If you are unable to execute 5 reps, you can begin by doing 5 reps of chin-ups and 5 reps of dips as you are warming up. Your aim should be to slowly increase the number of repetitions. To work out according to how strong you are, perform half of the maximum number of repetitions you are able to do on your first set. When you can do a single set of 10 reps, add one repetition if you want. Warming up by then should be a single set of 11 reps. The number of reps for chin-ups and dips should be the same.
To shorten the routine, do dips and chin-ups as a superset. Be sure there is smoothness and control to your repetitions. Don’t do each exercise however, to failure.
Chin-Ups, maximum repetitions: 8
Dips, maximum repetitions:10
Warming up sets
1: 4 repetitions for both
2: 3 repetitions for both
3: 3 repetitions for both
PS: The repetitions for the exercises should be based on the exercise with less maximum repetitions.