Q: Help! I need more arm mass, and I’m hoping to add about an inch quickly. I’m using the Direct/Indirect 4X Mass Workout [pages 30-32]. It has only one direct arm workout a week [on Wednesday with delts]. Can I add some extra arm work on Friday when I train chest and back again?
A: Absolutely, but you don’t want to do full arm workouts on Friday’s chest/back day. Instead, we’ve found a couple of quick-hit two-move combos that will do the trick to get your arm mass up so they’ll be looking huge and thick.
You want to train your triceps right after chest. What do we suggest? A quick 3X blast of pushdowns, a contracted position move, and pushouts, a stretch exercise…
So you’ll pick a weight with which you can get 15 reps on pushdowns, but only do 10. Then immediately flip over, lunge forward and do 10 on pushouts. Rest 40 seconds, then repeat the combo-to-grow superset. Do three rounds, and on your last round go to failure on both exercises.
That has you torching your triceps’ contracted position then immediately hitting the stretch. Remember the animal study we always talk about that increased muscle mass by 300 percent after one month of stretch-only workouts. You’ll feel and see this double-blast working BIG time—and fast…
What about for biceps?
You’ll do bi’s right after back. Once again, it’s a superset of two exercises, contracted position first, then stretch…
So you do facedown alternate incline concentration curls then flip around, sit down and crank out incline curls, a wicked stretch move for the biceps…
The drill is the same, a 3X sequence with your 15 RM, but you only do 10. Rest 40 seconds, then do 10 again. After another 40-second rest, go to failure on the last round. Talk about a giant pump in less than five minutes.
You may have to improvise. For example, if the weight feels too light on the second exercise, do 12 reps all the way through instead of 10. Or even go for 15. It’s best to alter the reps so you don’t have to change the weight and you can move to the second exercise immediately.
There you have it. Two arm supersets to tack onto your Friday chest/back workout for mega size on your bi’s and tri’s.
Note: For more ideas on building more arm mass, get the X-traordinary Arms e-book for FREE with our latest e-book (more info below).
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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