Spring Snatch: Plus 5cm Arms

Add 5cm to your arms with four intense biceps and triceps workouts in one week!

Author: Bill Geiger

I hope you're ready to tear your sleeves up a bit, because this super intense biceps and triceps workout is harder and more effective than anything you've ever tried. You will have four - and this is not a typo! - arm workouts in one week, and you will use high-intensity training techniques on them, such as blood flow restriction training, negatives, heavy partial reps and cluster sets.

Will such a breakthrough in arm training be too much? No. Although the number of weekly training sessions will increase, the amount of workload per workout will noticeably decrease. It turns out that instead of two workouts of four exercises, you will have four workouts of two.

It may seem that the sum does not change from the rearrangement of terms, but this is not so. We are always stronger in the first exercise for the target muscle group. With the approach I suggested, you will be doing the first exercise (for both biceps and triceps) four times a week instead of two. As a result, you get twice the opportunity to take the maximum working weight and toss firewood in the muscle growth furnace. In addition, increasing the frequency of training will lead to a more frequent activation of the mechanisms of muscle protein synthesis.

Here is an example of a simple split that includes 4 arm workouts and 2 rest days per week. As you can see, two days are entirely dedicated to arm training.

For the first four weeks, you focus on eccentric or negative training in one arm workout, and heavy partial reps in the second.