Bigger Arms at Any Age

My vacations consist of a warm climate and a resort that I can enjoy in my bathing suit. On one such occasion I was approached by a reasonably fit man who said “I have one question for you.” Now this man did not introduce himself nor have we spoke at any time previously. This man knew one thing about me and it was that I had the secret to large muscular arms. He cared not for my name, age, qualifications, background or any thing else. He continued “My arms seem to be atrophying, (losing muscle size and tone) what can I do about that?” He ran daily as well as played for hours in a competitive house volley ball league. I gave him the following solution which I have expanded for your benefit.

Bigger Arms at Any Age

#1 Resistance training is the only thing that will not only prevent arm atrophy but will build new arm muscle and strength.

#2 Major, basic, multiple joint exercises are the best for arm size (pull ups & dips better that curls & triceps extensions)

#3 Twice weekly work outs of pull ups and dips, totaling close to a hundred repetitions for each work out.

#4 Have each rep to equal 4 to 6 seconds to complete, 1 second to pull/push up and up to 5 seconds to go all the way down to full extension.
(use this tempo for the volume only method all others can be performed faster.)

#5 Emphasize a 3 focus approach to arm work outs which are;

(A) Strength (Power lifters use this method)
use difficult or heavy moves at 5-6 repetitions and longer rests between sets, about 3 minutes with 8-10 total sets.

(B) Endurance (Navy Seals use this method)
Use the easiest or lighter moves at 10-12 reps at a faster pace and shorter rests between sets, about 20-40 seconds with 12-14 total sets.

(C) Volume (Bodybuilders use this method)
This is a hybrid of the above two methods and it is by far the most physically taxing work out but the most effective in building new muscle growth.
Use fairly difficult or heavy moves at 8 reps, rest 1 minute between sets, with 12 total sets.

#6 Every work out is performed on an empty stomach preceded by a 12-14 hour fast (early morning, no breakfast and early supper the evening before)

#7 Stretching and flexing arms between sets, then five minutes of intense arm flexing at end of work out. Consume whey protein immediately after work out.

The following is an example of my best arm work out. It is not meant to be followed blindly as it would not be possible for most to do but you can see how I applied the principles needed for developing muscular arms.

N.B. This is not only my arm work outs but is what has built my chest,back shoulders and even abs!

Monday (strength)

	with 60 lb. vest	25 lb. vest	12lb. vest	Body weight
Parallel	6 reps	6 reps	6 reps	6 reps
Bar	0 reps	6 reps	6 reps	6 reps
Dips	6 reps	0 reps	6 reps	6 reps	60 repetitions total work out

Tuesday (Strength)

Pull ups
	with 45 lb. vest	25 lb. vest	12 lb. vest	body weight
Extra wide grip	0 reps	0 reps	0 reps	0 reps
Wide grip	5 reps	5 reps	5 reps	0 reps
Medium grip	0 reps	0 reps	0 reps	0 reps
Neutral grip	5 reps	5 reps	5 reps	5 reps
Narrow grip	0 reps	0 reps	0 reps	0 reps
Hands together grip	5 reps	5 reps	5 reps	0 reps	50 repetitions total workout

Thursday (endurance)

	with 25 lb. vest	18 lb. vest	10 lb. vest	body weight	body weight
Parallel	12 reps	12 reps	12 reps	12 reps	12 reps
Bar	0 reps	12 reps	14 reps	14 reps	14 reps
Dips	0 reps	12 reps	12 reps	14 reps	14 reps	164 repetitions total workout

Friday (Endurance)

	with 18 lb. vest	10 lb. vest	body weight	with N.H. Band
Extra Wide Grip pull ups	10 reps	12 reps	12 reps	14 reps
Wide Grip pull ups	0 reps	12 reps	12 reps	14 reps
Medium grip pull ups	10 reps	0 reps	12 reps	14 reps
Neutral Grip pull ups	0 reps	12 reps	12 reps	14 reps
Narrow Grip chin ups	0 reps	10 reps	10 reps	10 reps
Hands together chin ups	0 reps	10 reps	10 reps	10 reps	132 repetitions total work out

Monday & Thursday (volume) following week.

	with 40lb. vest	with 28 lb. vest	with 12 lb. vest	body weight
Parallel bar	8 reps	8 reps	8 reps	10 reps
Dips	8 reps	8 reps	8 reps	10 reps
	8 reps	8 reps	8 reps	10 reps
	6 reps	8 reps	8 reps	8 reps	98 repetitions total workout.

Tuesday & Friday (Volume)

	with 25 lb. vest	with 12 lb. vest	body weight
Extra Wide grip pull ups	8 reps	8 reps	8 reps
Wide grip pull ups	0 reps	8 reps	8 reps
Medium grip pull ups	0 reps	8 reps	8 reps
Neutral grip pull ups	0 reps	8 reps	8 reps
Narrow grip chin ups	8 reps	0 reps	8 reps
Hands together chin ups	0 reps	8 reps	8 reps	104 repetitions total workout.

I believe anyone including women and old men, boys and girls can build better, firmer, sexier arms utilizing the above principles.