Six weeks to sick arms pdf download

This could lead to even greater muscle growth and strength gains than if you waited to train again after the fourth day or later. This is one reason why training a muscle group every 48 hours could lead to even greater muscle growth and strength gains than training every seven days. This program is not all about training frequency. While moving to more frequent workouts can help you build extra size on your arms, to really get them up there in size will require pulling out all the stops.

Intensity techniques, like negative reps, drop sets, forced reps, rest pause, and super sets will be key in forcing them to grow. These techniques will not only put more stress on the muscle, but they are also known to boost growth hormone levels. A study from Finland reported that subjects doing forced reps increased GH levels 3 times higher than when they just stopped after reaching muscle failure.

That extra growth hormone will be put to good use initiating muscle recovery and growth that will get that tape measure stretching. Another key element to this program is the constant switching up of weight and rep ranges every workout to keep your arms growing.

This is known as "periodization. One form of periodization that appears to work well is called undulating periodization. This is simply the constant switching up of weight and rep ranges every workout. Research studies from both Brazil and the University of Connecticut have supported this form of training for making continued gains. Here are the six common intensity and training techniques that you will employ during the Six Weeks:.

You should be able to lower the negative rep slowly for seconds. Negative reps place more stress on the muscle fibers to cause more muscle damage. When you damage muscle fibers, they're replaced with new ones called satellite cells basically muscle stem cells that grow bigger and stronger than the older fibers.

If you train alone and don't have a spotter, you can do one-arm negative reps on a Smith machine, as I explain in this video:. Technique 2: Overreaching This technique pushes the muscle fibers to their limit, causing them to momentarily get weaker and smaller.

But once the training slows down, the muscle fibers rebound by growing bigger and stronger. Please consider supporting us by disabling your ad blocker. Prev Article. Next Article. Related Articles. Pre workout side effects and how to the tingle crossfit …. You can track your workouts in the BodyFit app, swap out lifts to match your equipment, and watch demonstration videos of every movement in every workout! This 6-week program is a progression that ramps up the training frequency how often you train arms each week starting at once per week in week one; twice per week in week two; and three times per week in weeks three through five.

Then you back way off in the final week, number six, to just once per week again. Week one is designed to annihilate your biceps and triceps. You'll pull out all the stops, using negative rep training to really destroy every single muscle fiber you can in your arms. You'll need a good week to recover from this onslaught. The next week pops your guns with lighter weight and higher reps. Volume will be low in these workouts, by design. You'll still be recovering from the previous week.

These workouts will help you to better recover from the previous week and will get you ready for the crazy three weeks that are to come. In weeks three, four, and five, you will be hitting arms three times per week. If you think that sounds like overtraining, you're precisely right. Cable Rope Overhead Triceps Extension 3 sets of reps 1 min rest. Concentration Curls 3 sets of reps min rest. Machine Preacher Curls 3 sets of reps min rest. Triceps Pushdown 3 sets of reps min rest.

Bench Dips 3 sets of reps min rest. Lying Triceps Press 4 sets of reps. Barbell Curl 4 sets of reps min rest. Triceps Pushdown 4 sets of reps.

High Cable Curls 4 sets of reps min rest. Rope Cable Curls 3 sets of reps 1 min rest. Cable Overhead Triceps Extension 3 sets of reps 1 min rest. Seated Dumbbell Overhead Triceps Extension. Triceps Pressdown. Barbell Curl. Incline Dumbbell Curl. EZ-Bar Preacher Curl. Leg Press. Leg Extension. Romanian Deadlift. Lying Leg Curl. Standing Calf Raise. Seated Calf Raise. Bent-Over Barbell Row.

Wide-Grip Pulldown. Reverse-Grip Pulldown. Straight-Arm Pulldown. Seated Cable Row. Hanging Leg Raise. Standing Cable Crunch. Barbell Shoulder Press. Dumbbell Upright Row. Dumbbell Lateral Raise. Dumbbell Bent-Over Lateral Raise. Barbell Shrug. Incline Bench Press. Reverse-Grip Incline Dumbbell Press. Dumbbell Flye. Decline Dumbbell Flye. Lying Triceps Extension. Dumbbell Overhead Triceps Extension. Dumbbell Preacher Curl.

Dumbbell Hammer Curl. Front Squat. Hack Squat. Seated Leg Curl. Dumbbell Romanian Deadlift. Leg Press Calf Raise. Muscle Group;. One-Arm Dumbbell Row. EZ-Bar Curl. High Cable Curl. Behind-the-Back Cable Curl. Triceps Dips. Cable Overhead Triceps Extension.

Rope Triceps Pressdown. Dumbbell Shoulder Press. Machine Lateral Raise. Smith Machine Upright Row. Machine Rear Delt Flye. Dumbbell Shrug. Reverse Crunch.