Take the Pumps in your arms to the next level...

[The Big Sexy]

Looking for something new to try to get massive pumps in your arms? Try this workout on for size!

Arm Training:
​

Rep speed should be very slow and controlled on the negative part of the motion, at least a 4 count negative - flexing and controlling the muscle, for added pumps control the positive range of motion with the same rep count... but you can explode as long as you SQUEEZE at the top (I typically pause a quick second so I can do this).

SuperSet 1-2
Super Set 1 Cable Rope Extensions 15+ reps (go until BURNOUT)
DB Biceps Curls 15+ reps (until Burnout)
REPEAT with NO rest... End Set 1. (Meaning you are going to be doing 2 sets of Tri and bi total - with no rest in between)
(So the two triceps motions and two biceps motions alternating comprise this set)

Super Set 2 Cable Rope Extensions 15+reps Until Burnout
DB Biceps Curls 15+ reps Until Burnout
Cable Rope Extensions - 4 drops
DB Biceps Curls - 4 drops

Next: Same format as above with
SET 1 EZ Curl Overhead Presses 15 Reps + (BURNOUT)
Preacher Curl Machine 15 Reps + (BURNOUT)
REPEAT without rest...
SET 1 EZ CURL OVERHEAD PRESSES 15 reps (BURNOUT)
Preacher Curl Machine 15 reps + (BURNOUT)
EZ CURL OVERHEAD PRESSES - 2 drops
Preacher Curl Machine - 2 drops

Next - Overhead Triceps Rope Extensions As BLOOD STARVING SET (5 sets with 15-25 second rest in between each set... arms stay over your head the entire time - 10-15 reps PER set... you can lower your arms AFTER you finish all 5 sets)

- 21's on EZ CURL or One Arm ISO CURLS on seated Incline Machine 4 sets alternating each arm - no rest.

If this doesn't engorge your arms with blood... nothing will!​

 

[LivingtoLearn]

Looking for something new to try to get massive pumps in your arms? Try this workout on for size!

Arm Training:
​

Rep speed should be very slow and controlled on the negative part of the motion, at least a 4 count negative - flexing and controlling the muscle, for added pumps control the positive range of motion with the same rep count... but you can explode as long as you SQUEEZE at the top (I typically pause a quick second so I can do this).

SuperSet 1-2
Super Set 1 Cable Rope Extensions 15+ reps (go until BURNOUT)
DB Biceps Curls 15+ reps (until Burnout)
REPEAT with NO rest... End Set 1. (Meaning you are going to be doing 2 sets of Tri and bi total - with no rest in between)
(So the two triceps motions and two biceps motions alternating comprise this set)

Super Set 2 Cable Rope Extensions 15+reps Until Burnout
DB Biceps Curls 15+ reps Until Burnout
Cable Rope Extensions - 4 drops
DB Biceps Curls - 4 drops

Next: Same format as above with
SET 1 EZ Curl Overhead Presses 15 Reps + (BURNOUT)
Preacher Curl Machine 15 Reps + (BURNOUT)
REPEAT without rest...
SET 1 EZ CURL OVERHEAD PRESSES 15 reps (BURNOUT)
Preacher Curl Machine 15 reps + (BURNOUT)
EZ CURL OVERHEAD PRESSES - 2 drops
Preacher Curl Machine - 2 drops

Next - Overhead Triceps Rope Extensions As BLOOD STARVING SET (5 sets with 15-25 second rest in between each set... arms stay over your head the entire time - 10-15 reps PER set... you can lower your arms AFTER you finish all 5 sets)

- 21's on EZ CURL or One Arm ISO CURLS on seated Incline Machine 4 sets alternating each arm - no rest.

If this doesn't engorge your arms with blood... nothing will!​

Thank you! Always looking for better pumps! Oh yeah balls to the wall!

 

[Machmood]

Tons of high reps and short/no rest gives you better pumps? Who knew..... Ok I'm joking but the question that really matters is will this method elicit more growth then others, and the answer is most likely not

 

[xFeaRx]

will be trying this in the gym tomorrow

 

[The Big Sexy]

Tons of high reps and short/no rest gives you better pumps? Who knew..... Ok I'm joking but the question that really matters is will this method elicit more growth then others, and the answer is most likely not

It's the time under tension that does it... focusing on the muscle contraction and yeah there are probably way more ways to train them. .. This Is just one I found works great and my arms aren't half bad ... maybe not half good... but not half bad

 

[BadGas]

Nice thread here man. Thanks for that info. I'll def check that out. Ive always done a more slow, methodically approach, but never thought to time it as well. And they always say it's the little things.. That tip you give.."to squeeze for that 1 extra second", I bet thats the ticket right there. I bet if I make sure to add that additional 1 second squeeze, and interrupting that rhythmic motion you get into, will make a huge difference..!!

 

[Machmood]

It's the time under tension that does it... focusing on the muscle contraction and yeah there are probably way more ways to train them. .. This Is just one I found works great and my arms aren't half bad ... maybe not half good... but not half bad

I'm not knocking, but I think people try and get to fancy sometimes. Progressive overload for most non genetically gifted natural lifters will yield the best results. How many 180lb guys are doing super sets and advanced techniques, now how many of those guys can bench 315x15? Not many. I bet you if they could they'd be significantly larger. Just my thoughts/methodology

 

[The Big Sexy]

I'm not knocking, but I think people try and get to fancy sometimes. Progressive overload for most non genetically gifted natural lifters will yield the best results. How many 180lb guys are doing super sets and advanced techniques, now how many of those guys can bench 315x15? Not many. I bet you if they could they'd be significantly larger. Just my thoughts/methodology

Respected.

This is something to try out... I don't know if it will work for a non - genetically gifted natural athlete lol... it works well for a non - genetically gifted enhanced athlete though

I would put this routine in the not - beginner section ... it's more of a take you to the next level type thing rather than a place to start as a 180 lb hard gainer.

 

[Machmood]

^ were you just on PED^

 

[dieseljimmy]

Great post, love it!

 

[The Big Sexy]

Couple pics from after my latest workout ... In the first upper right has no filter I believe ... 2nd pic no filter obvi.

I switch off between IML and Formulation 1 pre-workout. .. IML has more kick to It when I need a blast of energy ... Formulation1 is more subtle but effective still