This workout routine is very popular. See what Ben Pakulasi has to say about getting twice the muscle in half the time.
By Ben Pakulski
4 Uncommon Tips To BIGGER ARMS
1) LESS VOLUME!
Small muscles require less volume, and recover faster. Basic logic says,
a smaller muscle has less overall total volume of muscle fibres. It takes
LESS overall stimulus to fatigue these muscles and less overall training
volume to exhaust glycogen stores (stored muscle energy).
2) HEAVY WEIGHTS (WITH PERFECT FORM)
Heavy weights are going to fatigue a greater overall percentage of muscle
fibres in a shorter amount of time (aka less sets). Heavy weights also have
the added benefit of stimulating “high threshold motor units”. These are the
muscle fibres that require a lot more stimulus to grow and respond, but also
the fibres that are more likely to be responsible for muscle hypertrophy or GROWTH!
3) ARMS RECEIVE A LOT OF STIMULUS ON A REGULAR BASIS
Arms receive a lot of stimulus on a regular basis. For most people, this tends to
occur in the middle of the range of motion where the muscles are strongest.
In order to get the arms to grow and respond, it is necessary to subject them to
a different type of stimulus. One of the best ways to improve arm development is to
subject them to more tension and continuous tension at the extremes of the range of
motion (a.k.a, when a muscle is fully lengthened or fully shortened –where muscles
are weakest). This will allow for greater time under tension as well as targeting different
points of the strength curve to force the nervous system to adapt and stimulate new muscle
4) YOU MUST ENGAGE THE TARGET MUSCLE FIRST IN ANY MOVEMENT
The FIRST muscle to engage in ANY movement must be the muscle you are trying to target.
If you are working your biceps, to most effectively stimulate the bicep, it must be the muscle to
initiate the movement. As mentioned, muscles are weakest at those extremes and that makes
it LEAST likely to contract. This is where your conscious intent and control is vital! The best way
to ensure this is happening is to CONTRACT its antagonist muscle. This will ensure a fully lengthened
working muscle and make it much more likely that it will initiate the movement(provided youre using
e.g. when working your bicep, to fully stretch your bicep at the bottom of the range, it is necessary to
contract your tricep before initiating the movement of contracting your bicep again.The opposite is true
when training triceps. Contract your biceps at the top of the range when a tricep is fully stretched(forearm
Ben Pakulski has some great tips on building muscle fast. Check out his site and find out how you can get in unbelievable shape in less time than you could imagine!