MisterJC’s BodyBlog

So typically I dont do a whole lot of high volume training for my arms, as they tend to respond better to a lower volume training protocal, but as I subscribe to a Non-Linear Training philosophy, I do work in some higher reps stuff.  Plus, a friend of mine asked for some ideas on a good high volume arm routine.  Well…ask, and you shall recieve.

As with any effective workout, the key, at least in my mind, is to maintain a high level of intensity.  Doesnt matter if you are running through more of a "Strength" routine, or a "Hypertrophy" one, keep that level of intensity up there.  I say this, b/c in the routine I am about to outline, I will not specify any weights, as it is obviously specific to the individual, but you should be selecting weights that allow you to FAIL (that means you can NOT perform even one more rep to completion with proper form) at the prescribed rep ranges.  It is important to make a note of this last statement and clue in on one sailient point; I said "with proper form".  This is key, as without maintaining good form, you will most likely miss out on the some of the hypertrophic benefits of what good muscle contraction provides.  I am a huge advocate of the "mind muscle connection" (as you might have noticed in some of my other posting on yet another blog that I maintain Naturally Strong Blog ). So, the take away here is to make sure that with each rep you preform, whether it is the first one or the last, that each one gets a good contraction at the top of the movement.  This may require a slight pause, and an emphasis that is basically isometric in nature.

On to the workout.  High Volume Bis & Tris Routine #1:

Note: this workout should be done at a relatively rapid pace, that is not to say you should race through it, but you shouldnt be screwing around either.  In my opinion, the gym is NOT for socializing, keep the talking to a minimum, maintain your focus, and make some gains!  Let the talkers talk…Ill be lifting.

Warm up - 2-3 sets of lightish preacher curls (20 reps)

Monster Set (Biceps) - Preacher curls (Close Grip) (15 reps) / DB hammer curls (15 reps) / Straight bar curls (standing with a wide grip) (15 reps) / back to preachers curls with less weight (15 reps)

Do that 4 times…trying to keep the reps in the 8-15 range…although you will find that gets pretty tough.  The early sets should be up in the 15 rep range, but as you get on in sets (Since you are keeping the weight the same or going heavier!) you may end up dropping the reps as far down as 8 by the time you get to the later sets.
The last 2 sets of those 4, do the first set of preacher curls as a drop set, so…Preacher (8-10 reps), drop weight (6-8 reps), drop weight (10-12) (all of these drops are done to failure) / DB hammer curls / Straight bar curls / preacher curls.

At this point your biceps should be so smoked and so full of blood that you should barely be able to move them.  In fact, if you can still touch the back of your head, then you did something wrong!!  So get back on there and repeat!! lol

Now, time for some tris:

Monster Set (Triceps) - Close grip bench on a smith machine (15-20 reps) / DB overhead extension (12-15 reps) / Close grip bench (8-10 reps)

4 sets of this

Super Set (Triceps) -  Cable skull crushers (15-20) /  ‘V’ bar push downs (15-20)

4 sets of this

The entire workout should not take more than 60 min.  And you should feel an unbelievable pump upon completion.  No go and eat some fast acting Carbs and have some high quality Whey Isolate, make sure you get every benefit of that workout.

Let me know what you think.

JC