MuscleSports.net Logo
Bodybuilding: Arms Plateau Buster Bodybuilding: Arms Plateau Buster
Guide to building really big arms!
By: MuscleSports.net
Universal ANIMAL PAK Follow:
 alt=

Share Us On:

- Bodybuilding Articles -

Push for another Inch....

The arms are, are by far the #1 muscular area of the body that interest the greatest number of bodybuilders.


BSN SYNTHA-6 EDGE

Ultra Premium Protein Blend!

The arms are by far the muscular area of the body that interest the greatest number of bodybuilders. Even with limited time and less training equipment both the novice and advanced trainer will somehow find the wherewithal to include some type of arm work in his schedule. As a result of this fascination with arms many new and innovative training routines are constantly being brought to the attention of the arm-happy public.

A training system which allows a terrific pump, increases strength due to the use of heavy weights and can be completed in a short period of time is the ‘two and one system. Here is how it works. You perform two sets of six reps of an exercise, with one minute rest between them. Then immediately following the second set, do one set of another exercise using ten to twelve reps. The first exercise should be of an isolated nature; the second one a compound exercise that uses both the muscle that you are training with assistance of other associated muscles.

This method is particularly effective on triceps that stubbornly refuse to pump up or grow. If you enjoy training heavy and light, then you will enjoy using the “two and one” system. Here is a workout that has proven effective in overcoming many a sticking points:

Triceps

  1. Tricep Pushdowns—2 sets of 6 reps (one minute rest)
  2. Dips—1 set 10-12 reps
  3. Same as No. 1
  4. Same as No. 2
  5. Lying Tricep Extensions—2 sets of 6 reps (one minute rest)
  6. Close grip bench press—1 set 10-12reps
  7. Same as No. 5
  8. Same as No. 6

Biceps

  1. EZ bar curl—2 sets of 6 reps (one minute rest)
  2. Bent forward, Barbell Concentration Curls— 1set 10-12 reps
  3. Same as No. 1
  4. Same as No. 2
  5. Preacher bench EZ bar curl—2 sets of 6 reps (one minute rest)
  6. Shoulder width chins—1 set 10-12 reps
  7. Same as No. 5
  8. Same as No. 6

There are many variations of this type of training, which can be used to increase the intensity of the workout. To greatly intensify the workload you can finish off your last set of each exercise by doing about ten single reps with about 30 seconds between each one. Alter your last possible rep, start reducing the weight of the bar and do descending sets for three or more reps until you cannot possibly move your arms.

A short, fast productive training session like this will leave your arms flushed, bloated and you will have a sense of accomplishment as you look forward to your next training session.

Tags: Arms

Bulldog
Train Hard or Go Home!
Bulldog…..

Thank You...
Team MuscleSport.net

Send Us Your Comments:
Bodybuilding: Arms Plateau Buster - Comments


Related Articles



Jacked Factory
NITROSURGE

HardCore Pre-Workout!

Cellucor
C4 Ultimate

The Most Explosive Ever!

Prime Labs
Prime Test

Product_Phrase

 

 

Comments:

 

 

 

Advertisments

Bedrock Training - Beginning bodybuilding Training Manual
4343423423