Arm Workout for Mass Bodybuilding
All bodybuilders want bigger arms and the research that has been done on what gets the best results when looking at the top professional bodybuilders comes down to antagonist superset or tri-set training. This means you should train on a 3 day split routine where you can train your biceps and your triceps on the same day.
It is vitally important to note that this arm workout is ONLY for bodybuilders who have been training for more than a year and already have some muscle on their bodies. If you have been training less than a year then you can adopt this principal by mixing up your arm training at the end of your full body workout done three times a week.
The point is that doing a tri-set when you have been training for less than a year would result in over training and you will not get good results. So let us assume that this is only for intermediate and advanced bodybuilders who have been training more than a year and already have some muscle on their bodies.
The tempo that you use when doing a tri-sets routine should be a 4020 tempo done in the following way. The eccentric or negative/lowering of the weight for 4 seconds and the stretch/pause between the eccentric and the concentric is 0 seconds and then the concentric or positive/lifting part of the movement should be 2 seconds with 0 contraction/pause between the concentric and the eccentric move.
Doing a tri-set is three different exercises done for the same muscle and directly after each other with little or no rest between sets. The tri-sets are one step beyond supersets in both intensity and difficulty allowing you to do a large volume of work in a very short period of time.
Many of the great bodybuilders like Larry Scott and the greatest trainers such as Vince Gironda all used tri sets and supersets to add arm size to their routines and making a noticeable difference to their arms in a short period of time. It is also important to always cycle your tri-set workouts so that the arms are always shocked into growth.
The tri-sets listed below are just an example of two tri-sets that can be mixed together. The selections of how you would like to mix them all up are endless and needs to be worked out for your own specific arms that will respond better to some movements.
. Triceps Pushdowns 3-4 sets 10-12 reps
. Concentration Curls 3-4 sets 8-12 reps
. Overhead Triceps Extensions 3-4 sets 10-12 reps
. Standing barbell curls 3-4 sets 10-12 reps
You should rest about 1 minute between tri-sets
The second tri-set can be added after the first week:
. Incline Dumbbell Curls 3-4 sets 6-8 reps
. Lying Dumbbell Triceps Extensions 3-4 sets 8-10 reps
. Hammer Curls 3-4 sets 8-12 reps
. Close-grip bench-press 3-4 sets 6-8 reps
Rest about 1 minute between tri-sets