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4 Weeks to Big Arms (/workouts/4-weeks-to-big-arms)by Dan Trink (/allarticles/authors/dantrink) | 10/19/12
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Tags: Arms (/all-articles/tags/arm-training), Bodybuilding (/all-
articles/tags/bodybuilding)
Let's drop the, "I just want to be strong and functional" bullshit, shall we?
You want big arms. A pair of huge, veiny, triumphant mo-fos hanging from
your shoulder sockets like thick slabs of well-aged beef. You want arms so big
that when you go into a tattoo parlor they charge you for extra ink. Arms so
impressive that you'll wear a tank top to your sister's wedding.
But you also want to avoid being a douche bag. You don't want to be that guy
who starts every workout with concentration curls. You understand that
squats and deadlifts are the foundation of a good program. You appreciate
being able to military press your body weight for reps.
Yet, still, you want big arms.
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Fortunately, you're in luck, my soon-to-be sleeve-stretching friend. What
follows is a specialization program that will give you what you want (in case
you forgot, that's big arms) while still using the big lifts you know you need.
And if that weren't enough to get your arm-hairs standing on end in
excitement (provided you haven't already shaved off all your arm hair to make
your forearms look bigger), the compound movements we're going to use will
enhance your goal of building bigger, stronger arms.
In other words, we're not doing big lifts just because we know they're
awesome and important – we're doing the one's that are going to help us
reach our goal.
Don't Allow A Small Brain To Keep You From Getting Big Arms
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Here's where most people fail miserably when it comes to 'specialty' training:
If you want big arms (or a 500-pound deadlift or a 38-inch vertical jump), the
optimal method is to focus on just that one goal for a certain period of time (or
at all times, depending on the goal/situation).
Therefore, in this program we're going to focus all our efforts for the next 4
weeks on arm hypertrophy. Don't make the classic mistake of trying to
maintain volume on your other lifts at the same time. You want all your
resources (training, nutrition, recovery) to go towards the endgame of gaining
arm size.
Look at it this way, if you wanted to be a professional football player, you
wouldn't spend half your time shooting free throws. Remember, "Plan B" is for
those people who don't have faith in "Plan A."
That said, we're still going to spend one of our 4 training days maintaining
strength and movement qualities in other key lifts. This is wise because:
It will give your arms extra time for recovery while still providing an anabolic stimulus.
You'll need to return to a more generalized training program after this phase is complete, and
you don't want to lose your ability to perform key major lifts.
I said so, and my arms are bigger than yours.
However, if you're a newbie – less than a year of solid training under your belt
– you're probably not ready for a specialized program of any sort, let alone one
geared towards the arms. Stick with gaining strength and technique in the big
lifts. You can always bookmark this article and come back to it.
Someone Call a Vet, 'Cause These Pythons Are Sick
Enough with the lectures, let's get to the good stuff.
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You'll train four days per week. Three of those will be your "arm workout" days
with the fourth being a maintenance day.
Ideally your week will be set up with Monday, Thursday, and Saturday being
the arm days, Tuesday as your maintenance day, and Wednesday, Friday, and
Sunday as off days. Of course, you can always move things around to suit your
needs but try not to schedule arm workouts on back-to-back days.
Each arm workout starts with a big lift. This will make you feel (and look) less
douchey and sets the stage for a significant anabolic hormonal response,
something you wouldn't get from isolation work alone.
For workout A, that's a deadlift. Heavy deads contribute to great forearm
development as well as, if not better than, any other lift you can perform in the
gym.
Workout B starts with a narrow grip bench press – a great developer of the
triceps. Notice I said "narrow grip" not "close grip." I define narrow grip as
"hands directly above the shoulders," as this allows you to focus on the
triceps without developing the wrist pain often associated with close-grip
benching.
Also, be sure to keep your elbows tucked close to your ribcage as you lower
the bar. This ensures that you get more triceps recruitment and keeps your
shoulder in a safer position.
Finally, workout C starts with chin-ups (that means a supinated grip, or palms
facing you), as they're also a great forearm and biceps developer. If you can't
complete the number of reps prescribed for the chin-ups, take a long, hard
look at yourself in the mirror and question your manhood, and then walk over
to the lat pulldown machine and get your reps in there.
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The periodization scheme is undulating, meaning we're going to be
manipulating the sets and reps from week to week. Shoot to complete all reps
in every set, and choose loads that allow you to have one or two more reps left
in the tank at the end of the set. Maxing out is great for strength training, but
when building mass I find it's better to hold a little bit in reserve.
Finally, we're going to use a few specialized techniques that work really well in
hypertrophy phases such as drop sets, slow negatives, and rest-pauses.
These will be used on the last set of the "A," "B1," and "B2" exercises when
prescribed.
Week 1
Workout A
Exercise Sets Reps
A Deadlift * 4 810
B1 Dips (weighted if needed) * 3 810
B2 EZBar Preacher Curl * 3 810
C1 Decline DB Triceps Extension 3 810
C2 Incline DB Curl 3 810
Sit on an incline bench with the back of the bench raised between 60 and 75 degrees. Grab a
pair of dumbbells and let your arms hang straight down. Curl up the weight as high as you
can without letting your elbows come forward.
D Cable Rope Pressdown 1 25
* Drop Set – After you complete the last rep of the last set, rest for 15
seconds, reduce the load by 30-50%, and try to match the amount of reps
with the new weight. So if you performed 10 reps with 185 pounds on the
last set of narrow-grip bench presses, drop the weight to 125 pounds and
try to get 10 reps.
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Workout B
Exercise Sets Reps
A NarrowGrip Flat Barbell Bench Press * 4 810
B1 BentOver Barbell Row * 3 810
B2 BandResisted Push Up * 3 810
Wrap a resistance band around your back and hold one end in each hand. Lie on the ground
and perform a set of pushups. You should feel an overload in your triceps at the top of the
movement.
C1 Barbell Perfect Curl 3 810
This is stolen directly from the late Vince Gironda. Think of this as the opposite of a cheat
curl – instead of rocking back, you rock forward. Stand with a barbell as if you were about to
curl it. Now before you curl, lean your upper body back 5 to 10 degrees (a slight lean back).
As you curl the weight up, lean your body into the bar (so you have a 5 to 10 degree lean
forward at the end). Leave your ego at the front desk on this one as you'll have to reduce the
weight you'd normally use.
C2 Kneeling Cable Overhead Triceps Extension 3 810
D Standing DB Hammer Curl 1 25
* Drop Set – After you complete the last rep of the last set, rest for 15
seconds, reduce the load by 30-50%, and try to match the amount of reps
with the new weight. So if you performed 10 reps with 185 pounds on the
last set of narrow-grip bench presses, drop the weight to 125 pounds and
try to get 10 reps.
Workout C
Exercise Sets Reps
A Chin Up (weighted if needed) * 4 810
B1 Barbell Floor Press * 3 810
B2 Seated DHandle Cable Curl * 3 810
Drag a flat bench over to a double cable station. Sit on the edge of the bench with the cable
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stacks directly behind you. Grab a Dhandle in each hand, stay tall in the saddle, and curl.
C1 Standing Zottman Curl 3 810
Grab a set of dumbbells, stand tall, and perform a curl with the palms facing up. Once the
dumbbell reaches your shoulder turn your hands over (palms facing the floor) and lower.
Once you get to the bottom, turn your hands back over (palms up) and repeat for reps.
C2 EZBar French Press 3 810
D Cable Straight Bar Reverse Curl 1 25
* Drop Set – After you complete the last rep of the last set, rest for 15
seconds, reduce the load by 30-50%, and try to match the amount of reps
with the new weight. So if you performed 10 reps with 185 pounds on the
last set of narrow-grip bench presses, drop the weight to 125 pounds and
try to get 10 reps.
Workout D
Exercise Sets Reps
A Barbell Back Squat * 4 810
B1 Seated Overhead Press * 3 810
B2 DB Romanian Deadlift * 3 810
C1 Walking Lunge 3 810
C2 SingleArm DB Row 3 810
D Reverse Crunch/Hanging Leg Raise 1 25
* Drop Set – After you complete the last rep of the last set, rest for 15
seconds, reduce the load by 30-50%, and try to match the amount of reps
with the new weight. So if you performed 10 reps with 185 pounds on the
last set of narrow-grip bench presses, drop the weight to 125 pounds and
try to get 10 reps.
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Week 2
Workout A
Exercise Sets Reps
A Deadlift * 5 68
B1 Dips (weighted if needed) * 4 68
B2 EZBar Preacher Curl * 4 68
C1 Decline DB Triceps Extension 4 68
C2 Incline DB Curl 4 68
D Cable Rope Pressdown 1 20
* Slow Negative – On the last rep of the last set, perform the eccentric
(negative) phase of the lift as slowly as possible. Fifteen seconds is a good
time to shoot for. On some of the lifts (such as the Narrow-Grip Bench
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Press) you'll need a spotter. A word of caution on the deadlift: slow
negatives can be risky here if your form breaks down. Proceed with
caution.
Workout B
Exercise Sets Reps
A NarrowGrip Flat Barbell Bench Press * 5 68
B1 BentOver Barbell Row * 4 68
B2 BandResisted Push Up * 4 68
C1 Barbell Perfect Curl 4 68
C2 Kneeling Cable Overhead Triceps Extension 4 68
D Standing DB Hammer Curl 1 20
* Slow Negative – On the last rep of the last set, perform the eccentric
(negative) phase of the lift as slowly as possible. Fifteen seconds is a good
time to shoot for. On some of the lifts (such as the Narrow-Grip Bench
Press) you'll need a spotter. A word of caution on the deadlift: slow
negatives can be risky here if your form breaks down. Proceed with
caution.
Workout C
Exercise Sets Reps
A Chin Up (weighted if needed) * 5 68
B1 Barbell Floor Press * 4 68
B2 Seated DHandle Cable Curl * 4 68
C1 Standing Zottman Curl 4 68
C2 EZBar French Press 4 68
D Cable Straight Bar Reverse Curl 1 20
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* Slow Negative – On the last rep of the last set, perform the eccentric
(negative) phase of the lift as slowly as possible. Fifteen seconds is a good
time to shoot for. On some of the lifts (such as the Narrow-Grip Bench
Press) you'll need a spotter. A word of caution on the deadlift: slow
negatives can be risky here if your form breaks down. Proceed with
caution.
Workout D
Exercise Sets Reps
A Barbell Back Squat * 5 68
B1 Seated Overhead Press * 4 68
B2 DB Romanian Deadlift * 4 68
C1 Walking Lunge 4 68
C2 SingleArm DB Row 4 68
D Reverse Crunch/Hanging Leg Raise 1 20
* Slow Negative – On the last rep of the last set, perform the eccentric
(negative) phase of the lift as slowly as possible. Fifteen seconds is a good
time to shoot for. On some of the lifts (such as the Narrow-Grip Bench
Press) you'll need a spotter. A word of caution on the deadlift: slow
negatives can be risky here if your form breaks down. Proceed with
caution.
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Week 3
Workout A
Exercise Sets Reps
A Deadlift * 4 1012
B1 Dips (weighted if needed) * 4 1012
B2 EZBar Preacher Curl * 4 1012
C1 Decline DB Triceps Extension 3 1012
C2 Incline DB Curl 3 1012
D Cable Rope Pressdown 1 30
* Rest-Pause – After the last rep of your last set, rest for 10-15 seconds
and then attempt 2-3 more reps. Rest another 10-15 seconds and try to
bang out another 1-2 reps.
Workout B
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Exercise Sets Reps
A NarrowGrip Flat Barbell Bench Press * 4 1012
B1 BentOver Barbell Row * 4 1012
B2 BandResisted Push Up * 4 1012
C1 Barbell Perfect Curl 3 1012
C2 Kneeling Cable Overhead Triceps Extension 3 1012
D Standing DB Hammer Curl 1 30
* Rest-Pause – After the last rep of your last set, rest for 10-15 seconds
and then attempt 2-3 more reps. Rest another 10-15 seconds and try to
bang out another 1-2 reps.
Workout C
Exercise Sets Reps
A Chin Up (weighted if needed) * 4 1012
B1 Barbell Floor Press * 4 1012
B2 Seated DHandle Cable Curl * 4 1012
C1 Standing Zottman Curl 3 1012
C2 EZBar French Press 3 1012
D Cable Straight Bar Reverse Curl 1 30
* Rest-Pause – After the last rep of your last set, rest for 10-15 seconds
and then attempt 2-3 more reps. Rest another 10-15 seconds and try to
bang out another 1-2 reps.
Workout D
Exercise Sets Reps
A Barbell Back Squat * 4 1012
B1 Seated Overhead Press * 4 1012
B2 DB Romanian Deadlift * 4 1012
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C1 Walking Lunge 3 1012
C2 SingleArm DB Row 3 1012
D Reverse Crunch/Hanging Leg Raise 1 30
* Rest-Pause – After the last rep of your last set, rest for 10-15 seconds
and then attempt 2-3 more reps. Rest another 10-15 seconds and try to
bang out another 1-2 reps.
Week 4
Workout A
Exercise Sets Reps
A Deadlift 2 15
B1 Dips (weighted if needed) 2 15
B2 EZBar Preacher Curl 2 15
C1 Decline DB Triceps Extension 2 15
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C2 Incline DB Curl 2 15
D Cable Rope Pressdown 1 50
Workout B
Exercise Sets Reps
A NarrowGrip Flat Barbell Bench Press 2 15
B1 BentOver Barbell Row 2 15
B2 BandResisted Push Up 2 15
C1 Barbell Perfect Curl 2 15
C2 Kneeling Cable Overhead Triceps Extension 2 15
D Standing DB Hammer Curl 1 50
Workout C
Exercise Sets Reps
A Chin Up (weighted if needed) 2 15
B1 Barbell Floor Press 2 15
B2 Seated DHandle Cable Curl 2 15
C1 Standing Zottman Curl 2 15
C2 EZBar French Press 2 15
D Cable Straight Bar Reverse Curl 1 50
Workout D
Exercise Sets Reps
A Barbell Back Squat 2 15
B1 Seated Overhead Press 2 15
B2 DB Romanian Deadlift 2 15
C1 Walking Lunge 2 15
C2 SingleArm DB Row 2 15
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D Reverse Crunch/Hanging Leg Raise 1 50
A Note On Rest and Tempo
While I'm not prescribing specific rest or tempo on this program, you'd be well
advised to perform each lift as quickly as possible while absolutely controlling
the negative/lowering phase of each lift.
Time under tension is a critical factor in any hypertrophy phase, and ideally
you want sets lasting between 40 and 60 seconds.
Rest periods should be between 75 and 90 seconds for your "A" exercises and
between 45 and 75 seconds for the remainder of the program. Once you feel
like you're ready to go, get rolling with the next set.
On the high rep "D" exercises, use intra-set rest as much as necessary. Your
goal is to, somehow, someway, get all the reps in.
Get After It
All right, noodle arms, it's time to get to work. Remember, the goal for the next
4 weeks is to get your pipes as massive as possible while incorporating some
big lifts to keep your man-status in check.
As for your legs, don't worry; you're doing just enough work to keep them from
going anywhere. And after the gun show's finished its 4-week run, I may just
have a specialization program for you to add some prime real estate to your
lower body.
Now get after it!
10/19/12
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