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Building Muscle101 Big Arm Guide

Building Muscle101 Big Arm Guide

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WARNING: This eBook is for your personal use only. You can share the ebook but please, don’t sell this book as your own because this is the Intellectual Property of Building Muscle 101
All Rights Reserved Copyright © 2011 – Building Muscle 101. All rights are reserved. You may not manipulate it, sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. Disclaimer The information contained in the ebook and building muscle 101 is not intended for use as a substitute for consultation or advice given by a qualified medical practitioner, health practitioner, or fitness professional. Before beginning any exercise and diet program, you should consult a physician. All matters regarding your health require medical supervision. Building-muscle101.com shall not be liable or responsible for injury, loss, or damage occasioned to any person acting or refraining to act as a result of any information or suggestion in this ebook or www.building-muscle101.com Building-muscle101.com will not be held responsible for the conduct of any companies and/or web sites recommended in Building-muscle101.com. The opinions expressed in Building-muscle101 represent the personal views of Building-muscle101.com. If you have any questions, please contact building-muscle101@ontera.net Thank you www.building-muscle101.com

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Building Muscle 101's Guide On Building Big Arms

Table of Contents
Introduction Recommended Resources How Do You Build 18" Plus Arms? Always Strive To Improve Strengthen Your Whole Body The Secret - Specialization The Big Arm Weight Training Program Nutrition How Much Should You Be Eating? Meal Planning Supplements Rest and Recovery Final Thoughts Training Logs Body Assessment Log Diet Log

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it’s our arms that generally makes our first impressions. They don’t say. Unlike most of our other body parts. manly” category. Let’s face it. this seemed like an easy task because I didn’t know what kind of discipline was/is involved to attain this kind of Copyright 2011 by Building Muscle 101 dot com . why did I write a guide on how to build big. This usually means a certain level of respect without you even having to talk to anyone. like I could lift anything I wanted to. big arms exude power and strength. For a skinny. It’s no wonder why we all want to build big arms. This was what I wanted more than anything. muscular arms? I wrote this guide because I feel this is something most aspiring weight trainers strive to have. right off the bat and it generally gets their attention. Big.Building Muscle 101's Guide On Building Big Arms Introduction So.Like they could have lift anything he put his hands on. look at those well developed serratus muscles!”. everywhere. In terms of our bodies. and forearms are often fully exposed and are the first thing people notice about our physiques. the biceps. It really doesn’t matter where you go. Men automatically put you into a “don’t mess with” category and women put you into a “healthy. big arms are respected. 120 pound 15 year old kid. His arms were well defined and very muscular but the one thing that got my attention was that they looked super strong . I wanted people to look at me the same way. People notice big arms. triceps. Personally. muscular arms say a lot about a person because they are often associated with manliness. without you even having to meet a single soul.All rights reserved Page 4 Share Big Arm Guide . First impressions are made right on the spot. All you have to do is take a walk down the mall with a T-shirt on. when I started out weight training. Having a big pair of arms not only exudes health and fitness but commands the respect of everyone around you. I wanted my arms to look just like this one guy’s arms that I saw at my local corner store. People really don’t notice anything else but a pair of big muscular arms flaring out of a well fitting T-shirt. “Wow. look at those well developed hamstrings!” or “Wow.

but it is. and I did it my way.building-muscle101. Over time. check back with the main site. I witnessed my arms growing from a puny 14 ½ inches to just over 19 inches.This is a 12 week muscle building course The Getting Rid Of Fat Guide . and articles. I’m going to show you how I did it. It didn’t matter what gym I went to. I’d like to show you how to build big. An 18 inch arm will get noticed in anything. I know this type of program to be very effective so please keep an open mind. In that time. If you like what you read here. can build 18 inch arms. I’ve always been a skinny kid and my genetics made it hard for me to build muscle mass.This is a 12 week fat burning course Both of these guides are completely free. I know what works and I definitely know what doesn’t work. Simply visit the www. really watching my diet. muscular arms.All rights reserved Page 5 Share Big Arm Guide .Building Muscle 101's Guide On Building Big Arms development. Mind you. Copyright 2011 by Building Muscle 101 dot com .com for important updates. You may not think 18 inches is a big arm. You see. However. 20" plus arms because we are all limited by our genetics but we can all attain at least an 18 inch arm. That’s almost the size of an average persons thigh. This is only one guy’s method on building big arms as I’m sure there are other’s who have done it differently. not everyone can build 19". please remember.building-muscle101. With that being said. That was over 20 years ago and I’ve been through a lot of training during that time. I’ve had to overcome this situation by training very hard and smart all the while. I’ve managed to build my arms to over 19 inches. We also offer other guides such as: • • The Get Big Guide . regardless of your genetics. whether it’s a T-shirt or long sleeve dress shirt .com site for more details. Now.Even a coat. Now. I can say this with complete honesty that anyone. I was always the hardest working guy in there. www. this didn’t happen over night and it took more than a few years and a lot of hard work but I did it. I’m not saying that this method is the only way to build big arms because it isn’t. I’ve made a lot of training mistakes but I’ve learned from my mistakes.

Copyright 2011 by Building Muscle 101 dot com . carbohydrates. ripped. and body type in order to build a ripped. supplement plan and much more. current body weight. gender. gender. Leon knows exactly what he’s talking about. water. 1) Building Muscle . I’ve studied and reviewed each of the listed programs and I have no problem recommending them as a quality resource. and body type and produces a totally customized nutrition plan that will help build hard. Mr. and meals you should be consuming for your age. If you are serious about your body and want to build a hard. The system will tell you exactly how much calories.Somanabolic Muscle Maximizer Somanabolic Muscle Maximizer Developed by Kyle Leon. fat. Whether you are looking to build muscle or burn fat. It’s a complete system that combines customized nutrition and a custom weight training plan. lean muscle mass while reducing body fat. and muscular body. these programs have all the tools and information you need to reach your goals.Building Muscle 101's Guide On Building Big Arms Recommended Resources The following is a short list of resources I’ve had the pleasure of reviewing and using. I suggest you take a look at his free video here. goals. training logs.All rights reserved Page 6 Share Big Arm Guide . this is one of the best muscle building programs on the internet. designed specifically for your body type. I haven’t come across anything like this on the internet. Comes complete with a weight training system for your body type. muscular body. protein. This is a complete system that used 4 patented programs that examines your age.

Building Muscle 101's Guide On Building Big Arms 2) Burning Fat Burn The Fat Feed The Muscle Without a doubt. he cuts out all the fluff. If your looking to burn off that fat and are looking for a one stop resource that will help you reach your fat burning goals. Written by fat loss expert. this is my favourite fat burning resource. This guy really knows his stuff and unlike a lot of the books out there. they work like a charm. I have no problem recommending this book. Click here to check out the system Copyright 2011 by Building Muscle 101 dot com . Tom Venuto. the program contains everything you need to know in order to start burning the maximum amounts of fat.All rights reserved Page 7 Share Big Arm Guide . I’ve reviewed Tom’s book and have implemented some of his key strategies and you know what.

Brink knows what he’s talking about. I have no problem recommending this book.Building Muscle 101's Guide On Building Big Arms 3) Nutrition for Building Muscle Body Building Revealed Written by Mr. If you are interested in building a true muscle building nutrition program. this is your book. This book is my personal nutrition bible and I can honestly say that Mr. Click here for more information Copyright 2011 by Building Muscle 101 dot com .All rights reserved Page 8 Share Big Arm Guide . a world renowned expert on body building nutrition. Will Brink. this book lays out everything you need to know about muscle building nutrition. from A to Z.

You can read my review here Click here to go directly to Jeff Anderson’s site Copyright 2011 by Building Muscle 101 dot com . I purchased this book a couple of years ago and I’ve tried the recipes. it costs a fraction of what you pay at your health food store.All rights reserved Page 9 Share Big Arm Guide . there pretty close to the real thing and best of all. Jeff goes into great details about the supplement industry and the tactics they use to sell supplements . its Jeff Anderson’s book entitled “Home Made Supplement Secrets”. and you know what. What I liked best about the book is the recipes section.Building Muscle 101's Guide On Building Big Arms 4) Supplements Home Made Supplement Secrets If there is one book you have to read regarding supplements. this is the book to read. Jeff shows you how to make all the popular supplements such as Muscle Tech’s Gakic or BSN’s No-Xplode.Everything gets covered. If your thinking of using supplements or want to find out more information about them.

let’s get on with finding out how to build big arms. pump a few reps on the bench press and do a couple of barbell curls. It includes dumbbell routines and exercises strictly designed for those of you who are interested in training with dumbbells. How Do You Build 18" Plus Arms? The most important thing you have to understand is that big arms do not come over night. Click here for more information. Copyright 2011 by Building Muscle 101 dot com .. time and effort. It doesn’t work that way Never has and never will. You simple don’t show up to the gym a couple of times a week. I’ve personally reviewed all of the above noted resources and I know they’re well worth the money you spend and make great companions to this guide. Building muscle mass is a slow and arduous process requiring a huge amount of discipline.Building Muscle 101's Guide On Building Big Arms 5) Dumbbell Workouts Dumbbell Routines and Exercises Mike Westerdal’s book “Dumbbell Routines and Exercises” is the book to read if your interested in all things dumbbells.. Alright. I highly recommend this book. leave and expect to build 20 inch arms.All rights reserved Page 10 Share Big Arm Guide .

What you will do.Building Muscle 101's Guide On Building Big Arms Building muscle requires a high level of: • • • • • Effort. Don’t expect to get 18 inch arms after doing the following 12 week workout program. And Testing Fortunately for you. What do I mean by cycles? Let’s say you have 15 inch arms now. I’m going to show you how to do it. You rest for about two weeks to give your body a break and repeat this cycle and add another half an inch to your arms. It just doesn’t work that way. Here’s what I mean: • • • • • • Cycle 1 . “Growth Cycles”.All rights reserved Page 11 Share Big Arm Guide .12 more weeks of specialized weight training. muscular arms.12 more weeks of specialized weight training. is grow your arms by half an inch or maybe one inch after completing this program. They also don’t grow dramatically or consistently.12 weeks of specialized weight training. Cycle 3 . They grow in cycles and if you can understand this process of cycles. Rest two weeks. Here is the most important thing I can say about building big arms. Discipline. This is another cycle. so you don’t have to bother with the testing. you will be well on your way to building big. although you will have to adjust your nutrients and training to match that of your own bodies make up. Add half an inch to one inch to your arms So on and so forth until you reach your goal. adjusting for those exercises and foods that work best for you. Your ultimate goal after completing this 12 week program is to build another half an inch to one inch to your arms. Cycle 2 . Copyright 2011 by Building Muscle 101 dot com . Add half an inch to one inch to your arms Rest two weeks. Add half an inch to one inch to your arms Rest two weeks. Our bodies don’t always grow in a linear fashion. Time. Learning. Think of this program as one cycle.

you will build muscle mass. Small mini improvements add up to huge improvements over time..Building Muscle 101's Guide On Building Big Arms You repeat each cycle.. Always Strive To Improve With Each Passing Workout . That’s all it is. hoping to build more muscle mass. with the plan I’ve laid out for you. Now. week in. and sets.All rights reserved Page 12 Share Big Arm Guide . I’m 100% positive you’ll be well on your way to building big. Or Perform the workout faster using the same weight. Copyright 2011 by Building Muscle 101 dot com .An aspiring weight trainer will show up to the gym and do endless sets of bench press’. mini improvements with each passing workout. using the same rest periods but with heavier weight.. I’ll get into this in a moment. I see it all the time. This leads me to my third most important point.. and sets as in the previous workout. repetitions. as well as a powerhouse body. I’ve been using a certain technique for years and it’s always worked for me. Building muscle just doesn’t work like that. as you did in the previous workout. This brings me to my second most important point of this program. Building muscle is about progression with small. muscular arms. If you can do this. continuing where you left off but always improving. Or Perform with the same weight and same rest periods as you did in the previous workout but with more repetitions on your last work set. you’ll get to where you want to go. If you can improve from workout to workout. and week out using the exact same weight. Here’s what I see . FAST! Each workout must be better than the previous workout using at least one of the following methods: • • • Perform the same amount of repetitions on your last work set.Progression This is where most aspiring weight trainer’s go wrong and it doesn’t matter what gym I train at or where I go. It uses the first two points above. If you can improve using the above mentioned methods. barbell curls and cable press downs. repetitions.

big arms look funny if you don’t have the body to back those arms up. chest.Building Muscle 101's Guide On Building Big Arms You Need To Strengthen And Build Your Entire Body There is no such thing as just having big arms. It is these muscle groups that can push or pull a huge amount of weight which allows us to build slabs of muscle to our upper torso. get up. Big arms are more or less a by product of getting a strong and powerful body. Besides. your arms will have no other choice but to also get super strong and more importantly. lower and upper back. but can be considered the real arm builders. I’ve tried doing countless sets of barbell curls. butt. our arms are involved in one way or another. walk. Big arms mean nothing if you don’t have the body to go along with it. the hamstrings. but let me tell you. not puny isolation movements. Allow me to say this. and abs. not the arms. If you truly want to build big arms. Our arms are only an extension of our more powerful muscle groups which are the shoulders. Big. and triceps press downs without doing any other body work. dumbbell curls. What are compound movements? These types of movements use multiple muscle groups in order to move the weight. Take the squat for example. Our arms are involved in just about everything we do. thick arms come from heavy compound movements. Here’s the secret. I’m talking about true muscle building exercise that use a multitude of muscle groups. you need to employ muscle building exercises into your program that don’t necessarily target your arms directly. you simply won’t be able to build the kind of arms you want without doing the necessary movements that are outlined in this program. calves. Think of it this way. Believe me. Copyright 2011 by Building Muscle 101 dot com . It just doesn’t work. run. super huge! You may be wondering what these exercises are. and back. Compound movements build muscle . or jump. These exercises are called compound movements. Now.Plain and simple.All rights reserved Page 13 Share Big Arm Guide . If you can get super strong in these muscle groups. Well. It doesn’t matter if we lay down. I’ve tried to simply build big arms without building the rest of my body and it doesn’t work. Many have tried and most of them have failed (including yours truly). you may be thinking that you only want big arms. That is the magic. This compound movement uses not only the quadriceps (front of the thigh) but also.

I’ve employed this technique whenever I wanted to improve a body part. right? Well. no. big arms are a by product of a strong body.. have you ever seen a big bench presser with small triceps. I’ll come up with my routine but I’ll always train this body part first and foremost in my routine. Specialization . that’s exactly what this is. Let me ask you a question. focussing on a certain body part and exerting 100% effort in order to improve it. or small shoulders? Chances are. you have to concentrate on it. I’ve known. Over the years.All rights reserved Page 14 Share Big Arm Guide . very powerful movement. Let’s say I want to add an inch to my arms. Now. the next important point about building big arms is. It’s these movements that are the core of big arms. and triceps.Building Muscle 101's Guide On Building Big Arms This is a very. Every big bencher. The bench press is also a compound movement that uses not only the chest but the shoulders.The Secret In order to improve something. Remember. Here’s what I do. My overall weight training program will look something like the following: Day 1 Biceps and Triceps/Abs Day 2 Legs Day 3 Rest Day 4 Chest and Back Day 5 Rest Copyright 2011 by Building Muscle 101 dot com .. has / had monstrous triceps.

and rest. weight. weight training. supplements. you need to take inventory of where you are currently at. How To Build Ripped. Tape measure. and rest and divide them up into sections and how they all fit into this powerful. Before we move on. I’m going to provide you with a detailed plan on how to do all of this and all you need to do is follow it. nutrition. If you want to build 18 inch plus arms. Shredded Muscle Fast Without Any Fat . This is how you build up a body part that you want to improve. Fortunately. I’m going to outline some of the basic tools you will need. and body measurements. exactly what you need to be doing in terms of weight training. This program is going to outline to you.Click Here Copyright 2011 by Building Muscle 101 dot com . you need to follow each section to a tee. We will be using this technique in this program and you will come to understand how powerful it is. muscle building plan.All rights reserved Page 15 Share Big Arm Guide . Body fat calipers (optional). I’m going to go over each. Weight training and nutrition logs. I’ve included a body assessment log on page 87.Building Muscle 101's Guide On Building Big Arms Day 6 Shoulders Day 7 Rest As you can see. I’ve added the necessary training logs for you to print off (At the end of this book). I strongly suggest you try and get your hands on: • • • • Weight scale. I really want to focus a lot of my energy and effort on this day and really hit arms hard. The first thing you need to do is do a body assessment. nutrition. I can’t stress the importance of doing this. I want you to mark down your height. day 1 is the first weight training day and is the most important. That is. supplements.

Print off enough training logs to last you 12 weeks and print off the calender. we’re really going to concentrate on this aspect of the program. The Big Arm Weight Training Program The first part of the program is the weight training routine. let’s say I want to perform one super set of barbell curls and close grip bench presses. The thing you have to remember about this program is that it focuses’ on the arms. Don’t worry about the body fat. I suggest you 3 hole punch the sheets and stick them into a binder. For example. Secondly. you absolutely have to get stronger before you build muscle.Take a photo of yourself now and stick it into your binder. I prefer to use super sets when I train my arms. Tip* . Each Sunday. or lean body mass figure if you don’t know it. With that in mind.Very powerful. Please remember. It’s one that I strongly suggest you try and get into the habit of doing. you will build up more and more motivation as you witness your body changing . I would perform 1 set of close grip bench presses. Besides. and take down your measurements. Alright. it’s the arm workout that’s in this program! Copyright 2011 by Building Muscle 101 dot com . ask someone you know to take a photo of you. Mark down your goals for weight and body measurements. You will mark down your training days on the calender for the next 12 weeks. For those of you who are not familiar with super sets. your going to take inventory take all your measurements again. and immediately after completing my set (with no resting). Each week. while incorporating compound movements to stimulate muscle growth. Mark down your name. It doesn’t work any other way. you will find the necessary weight training logs. date. I would first perform 1 set of barbell curls. let’s get on with it. suprailliac.All rights reserved Page 16 Share Big Arm Guide . and with each passing week. This is the corner stone of my arm training and it’s been the best technique for me to build big arms. in a continuous fashion without resting between exercises. This would be considered one super set. Before a muscle can grow. Stick these into a binder. it must get stronger. The important point is to mark down your measurements. it simply means to train two opposing or same muscle groups with two different exercises. On pages 83 to 86.Building Muscle 101's Guide On Building Big Arms The first thing I want you to do is print off 12 “body evaluation sheets”.

Remember.Legs Exercise 1 Leg extensions Exercise 2 Copyright 2011 by Building Muscle 101 dot com . than we’ll break it down from there. each exercise is linked back to building muscle 101's exercise database so if you need to know how to perform each exercise.Biceps / Triceps Exercise 1 Standing barbell curls super set with close grip bench press Exercise 2 Seated dumbbell curls super set with skull crushers Exercise 3 Preacher curls super set with standing cable press downs Day 2 .Building Muscle 101's Guide On Building Big Arms Alright. Here’s how to workout looks: Day 1 Biceps/ Triceps Day 2 Legs Day 3 Rest Day 4 Chest / Back Day 5 Rest Day 6 Shoulders / Abs Day 7 Rest Here’s a look at the exercises. let’s take a look at how the entire weight training program is structured. simply click the link and a window will open up which will contain an illustration. and video. Day 1 .All rights reserved Page 17 Share Big Arm Guide . starting with the arm workout. description.

Chest / Back Chest Exercise 1 Bench press Exercise 2 Incline dumbbell press Exercise 3 Dips Back Copyright 2011 by Building Muscle 101 dot com .Building Muscle 101's Guide On Building Big Arms Squats Exercise 3 Leg press Exercise 4 Leg curls Exercise 5 Standing calf raises Day 3 Rest Day 4 .All rights reserved Page 18 Share Big Arm Guide .

Building Muscle 101's Guide On Building Big Arms Exercise 1 Lat machine pull down Exercise 2 Barbell bent row Exercise 3 Close grip seated cable row Day 5 .Shoulders / Abs Exercise 1 Seated front barbell press Exercise 2 Seated dumbbell press Exercise 3 Side dumbbell laterals Exercise 4 Barbell shrugs Exercise 4 Crunches Copyright 2011 by Building Muscle 101 dot com .All rights reserved Page 19 Share Big Arm Guide .Rest Day 6 .

Building Muscle 101's Guide On Building Big Arms Day 7 .All rights reserved Page 20 Share Big Arm Guide .Rest Here’s how to overall program looks: Day 1 Biceps / Triceps 1) Barbell curls super set with close grip bench press 2) Standing dumbbell curls super set with skull crushers 3) Preacher curls super set with standing cable press downs Day 2 Legs Leg extensions Squats Leg press Lying leg curls Standing calf raise Day 3 Day 4 Rest Chest Bench press Incline dumbbell press Dips Back Lat machine pull down Barbell bent over row Seated cable row Day 5 Rest Copyright 2011 by Building Muscle 101 dot com .

I know that I’m not going to show up to the gym and slap on 250 pounds and try to attempt that weight for my first workout because that method doesn’t work (You do know that. and I still use starting points to give my body direction.Building Muscle 101's Guide On Building Big Arms Day 6 Shoulders Seated front shoulder press Seated dumbbell press Single side dumbbell lateral Shrugs Abs Crunches Day 7 Rest As you can see. At the very start of my weight training program. As with any weight training program. This will allow you to constantly challenge your body with each workout. earlier in this chapter. I’ve been using this method for over 10 years and it works every time. you set a course of improvement that your body follows. Anytime I want to build strength and add muscle mass. I mentioned something about improving with each workout.All rights reserved Page 21 Share Big Arm Guide . I’ll be benching much more than that. in particular. you simply have no direction and this basically kills your program. It is very important that I find my starting point. Let’s say I can bench press 250 pounds for one repetition. you need a starting point. Copyright 2011 by Building Muscle 101 dot com . Once you have a starting point. I’m going to set up my program in such a way that I don’t even need to slap on 250 pounds but over the course of 12 weeks. large arms. Without a starting point. Well. Here’s what I do. However. what I’m about to show you will make all the difference in the world and it’s something that no one really tells you. I’ve been weight training for over 20 years now. right?). As you recall. I take one week and find out what type of weight I can lift for 8 unassisted repetitions for my main compound movements. the weight training program is very straight forward. I simply use this formula and it works every time. I’m going to show you exactly what I mean and how you can use this powerful technique to build large muscles.

My next workout comes along and I perform the following progression: Copyright 2011 by Building Muscle 101 dot com . you need to keep improving from workout to workout. I know that on my last set of the bench press. Set 1: 1 x 8 repetitions with 45% of my max which is about 112 pounds.no more. Well. and it shows I’ve improved which is what I want but I’m striving to get 12 repetitions. I finish my workout and mark down in my log book that I’ve completed the following progression. This is good. I mark everything down in my trusty workout logs and make a mental note that I’m going to get 12 repetitions for my next workout. Set 1: 1 x 8 repetitions with 45% of my max which is about 112 pounds. Here’s what I do. I should be able to do 8 repetitions with relative ease. This is my first workout. Set 2: 1 x 8 repetitions with 60% of my max which is about 150 pounds. I know that I can comfortably perform 8 unassisted repetitions with about 170 pounds. Here’s what I need to be doing: • • • • Warm up: 1 x 20 repetitions with 35% of my max which is about 87 pounds. I will do the following progression (using my 250 pound bench press as an example): • • • • Warm up: 1 x 20 repetitions with 35% of my max which is about 87 pounds. which I need to be performing more repetitions. As you’ll notice. this is how to do it. The next time I do the bench press. which is known as the “work set” I’ll want to comfortably perform 8 unassisted repetitions . When I actually perform my bench press. and my first bench press exercise of this 12 week cycle. This is my starting point for my final set of the bench press. It is very important that you do 8 unassisted repetitions because this is your starting point. using the above noted weights. Let’s say I get 10 repetitions on my last set. everything else is the same except the last set.All rights reserved Page 22 Share Big Arm Guide . This point is probably around the 65% to 70% region of my max so. Set 3: Final work set: 1 x 8 repetitions with 70% of my max which is about 175 pounds. no less. Set 2: 1 x 8 repetitions with 60% of my max which is about 150 pounds. Set 3: Final work set: 1 x 9 to 12 repetitions with 70% of my max which is about 175 pounds.Building Muscle 101's Guide On Building Big Arms Basically. If you recall from my earlier discussion that in order to build muscle mass.

Set 1: 1 x 8 repetitions with 45% of my max which is about 112 pounds. Copyright 2011 by Building Muscle 101 dot com . (10% of 250 pounds). Set 2: 1 x 8 repetitions with 60% of my max which is about 150 pounds. I have the honour of adding more weight to my final set for my next workout. Of course. month to month. To get the most from this program. Set 1: 1 x 8 repetitions with 45% of my max which is about 112 pounds. Let’s take a look at Day 1 of your routine. and you should be improving with those ones as well. Everything else will be kept the same. but it’s the compound movements that you want to concentrating on. there are other exercises. on my final set. The only time you may want to perform a double or a single is after you’ve completed a 12 week cycle. you will need to follow this program as best you can. Remember. This is how to build muscle mass. That’s great because I’ve improved from my last workout. I’ve been doing this workout for over 10 years and it always works.Building Muscle 101's Guide On Building Big Arms • • • • Warm up: 1 x 20 repetitions with 35% of my max which is about 87 pounds. my workout progression for next workout will look as follows: • • • • Warm up: 1 x 20 repetitions with 35% of my max which is about 87 pounds. Set 3: Final work set: 1 x 8 repetitions with 10% more weight which is about 200 pounds. Set 3: Final work set: 1 x 12 repetitions with 70% of my max which is about 175 pounds Everything else is kept the same except my final repetitions on my final set. which is arms. I chose super sets because they work like magic on smaller body parts such as arms. Set 2: 1 x 8 repetitions with 60% of my max which is about 150 pounds. My repetition range will be re-set to 8 repetitions again. So. compound movements build muscle mass and it’s these exercises you need to be improving from week to week. You will constantly follow this type of progression for 12 to 14 weeks and than take 2 weeks off. Now. I’ve completed 12 repetitions with my target weight. I’ll add approximately 10% more weight to the bar. Do you see the pattern here? This is how you want to progress and you should never be performing singles and doubles.All rights reserved Page 23 Share Big Arm Guide .

Here are the exercises: Super set exercise 1 Barbell curls super set with close grip bench press Sets • • 1 warm up 3 super sets Copyright 2011 by Building Muscle 101 dot com .Building Muscle 101's Guide On Building Big Arms Day 1 Biceps / Triceps .All rights reserved Page 24 Share Big Arm Guide .

All rights reserved Page 25 Share Big Arm Guide .Building Muscle 101's Guide On Building Big Arms Super set exercise 2 Seated alternate dumbbell curls super set with skull crushers Sets • • 1 warm up 3 super sets Copyright 2011 by Building Muscle 101 dot com .

As you progress with this program. you may be wondering why there’s only 3 super sets.All rights reserved Page 26 Share Big Arm Guide . Honestly. Copyright 2011 by Building Muscle 101 dot com . Let’s go through the workout. a total of 9 sets will be more than enough. this is all you need to do. you may add more . if you train hard enough.Building Muscle 101's Guide On Building Big Arms Super set exercise 3 Preacher curls super set with standing cable press downs Sets • 3 super sets Now.It’s up to you and your training levels. and you will. Train like you mean it and want it.It’s the quality of the set that makes the difference. Always remember this. more is not always better . and you’ll get the results you want. Well.

this is a warm up so you don’t have to be super intense. Once you are able to perform 12 unassisted repetitions. You want to aim for another 12 repetitions. unassisted repetitions for both. it’s time to increase the weight. there is 8 repetitions on set 4 as your last set. Set 1: 1 x 8 repetitions: 65 pounds for barbell curls / 95 pounds for close grip bench press Set 2: 1 x 8 repetitions: 85 pounds for barbell curls / 135 pounds for close grip bench press Set 3: 1 x 8 repetitions: 105 pounds for barbell curls / 165 pounds for close grip bench press The following week. you will want to aim for 10 repetitions. As you’ll notice. my progression looks as follows: • • • Warm up: 1 x 20 repetitions 45 pounds for barbell curls / 45 pounds for close grip bench press. The set progression is going to be as follows: • • • • Warm up: 1 x 20 repetitions. Next arm workout. Also remember that you want to improve. Set 1: 1 x 8 repetitions: 65 pounds for barbell curls / 95 pounds for close grip bench press Set 2: 1 x 8 repetitions: 85 pounds for barbell curls / 135 pounds for close grip bench press Copyright 2011 by Building Muscle 101 dot com . until you can perform 12. for your next workout and start at 8 repetitions. let’s say I have the following progression for this super set: • • • • Warm up: 1 x 20 repetitions 45 pounds for barbell curls / 45 pounds for close grip bench press. you will do one set of standing barbell curls and once you’ve finished your set. Set 1: 1 x 8 repetitions Set 2: 1 x 8 repetitions Set 3: 1 x 8 repetitions Remember. Add another 10 to 20 pounds to the bar. This exercise is meant to get the blood flowing in your body. Remember. a this exercise is a super set. The first exercise is going to be a super set between standing barbell curls and close grip bench presses. So. I suggest using the treadmill for 10 minutes. from workout to workout on your last set. That means. you’ll immediately perform a set of close grip bench presses. the barbell curl and close grip bench press. on your last set.Building Muscle 101's Guide On Building Big Arms The first thing you want to do is warm up.All rights reserved Page 27 Share Big Arm Guide .

Set 1: 1 x 8 repetitions: 65 pounds for barbell curls / 95 pounds for close grip bench press Set 2: 1 x 8 repetitions: 85 pounds for barbell curls / 135 pounds for close grip bench press Set 3: 1 x 8 repetitions: 115 pounds for barbell curls / 185 pounds for close grip bench press Notice that my repetitions have gone back down to 8.Building Muscle 101's Guide On Building Big Arms • Set 3: 1 x 10 repetitions: 105 pounds for barbell curls / 165 pounds for close grip bench press Everything is the exact same except for my last set. the barbell curl and close grip bench press has increased.All rights reserved Page 28 Share Big Arm Guide . Next week’s workout looks as follows: • • • • Warm up: 1 x 20 repetitions 45 pounds for barbell curls / 45 pounds for close grip bench press. This is exactly how you want to progress.it is essential to your growth that you concentrate all efforts on this aspect of your program. my progressions looks as follows: • • • • Warm up: 1 x 20 repetitions 45 pounds for barbell curls / 45 pounds for close grip bench press. I’ve managed to get 12 unassisted repetitions. Now. Great! I can now add another 10 pounds or so to the bar for curls and close grip bench press (Maybe more for close grip bench press’). which I’ve completed 10 repetitions instead of 8. Set 1: 1 x 8 repetitions: 65 pounds for barbell curls / 95 pounds for close grip bench press Set 2: 1 x 8 repetitions: 85 pounds for barbell curls / 135 pounds for close grip bench press Set 3: 1 x 12 repetitions: 105 pounds for barbell curls / 165 pounds for close grip bench press Notice that on my last set. let’s say. In terms of rest between super sets. This is a bona fide strength gain. Copyright 2011 by Building Muscle 101 dot com . but my weight for both. the following week. I can’t stress the importance of improving from workout to workout . try resting for about 45 seconds. which will turn into a muscle gain in a couple of weeks or so.

10 pound dumbbells for curls / 30 pounds skull crushers Super set 1: 1 x 8 repetitions. for both. 30 pound dumbbells for curls / 70 pounds skull crushers For your first workout. 15 pound dumbbells for curls / 50 pounds skull crushers Super set 2: 1 x 8 repetitions. For your next workout.All rights reserved Page 29 Share Big Arm Guide . 20 pound dumbbells for curls / 60 pounds skull crushers Super set 3: 1 x 8 repetitions. add more weight. Week 1 • • • • Warm up: 1 x 20 repetitions. Week two progression will look as follows: Week 2 • • • • Warm up: 1 x 20 repetitions. Super set 1: 1 x 8 repetitions.12 repetitions. only on your last set. 20 pound dumbbells for curls / 60 pounds skull crushers Super set 3: 1 x 9 . The workout progression will be as follows: • • • • Warm up: 1 x 20 repetitions. you will want to follow the same format . You are going to be performing 1 warm up of 20 repetitions followed by 3 super sets. Your only concern is to improve on your last working set. Super set 3: 1 x 8 repetitions. 10 pound dumbbells for curls / 30 pounds skull crushers Super set 1: 1 x 8 repetitions. Super set 2: 1 x 8 repetitions. and 2. the dumbbell curls and skull crushers on your last set. 15 pound dumbbells for curls / 50 pounds skull crushers Super set 2: 1 x 8 repetitions. you will aim for 12 repetitions on your last set before increasing the weight by 10 to 20 pounds. As follows: Copyright 2011 by Building Muscle 101 dot com . Let’s take an example of how you want to approach this exercise with fictional weight. As with the first exercise. Once you are able to perform 12 repetitions. you will strive to get 8 unassisted repetitions on set 3.Building Muscle 101's Guide On Building Big Arms The next super set is between standing dumbbell curls and skull crushers. 30 pound dumbbells for curls / 70 pounds skull crushers Once you are able to complete 12 unassisted repetitions.Always strive to improve with each passing workout. Don’t worry about adding more weight to your warm up or sets 1. you will add another 10 to 20 pounds.

15 pound dumbbells for curls / 50 pounds skull crushers Super set 2: 1 x 8 repetitions. Also remember. Now. You want to be able to perform 8 unassisted repetitions for both exercises. 10 pound dumbbells for curls / 30 pounds skull crushers Super set 1: 1 x 8 repetitions. use a log book and take it everywhere with you. Don’t increase the weight until you can get 12 unassisted repetitions. you will notice that you’ve added more weight for dumbbell curls and skull crushers but reduced the amount of repetitions. Copyright 2011 by Building Muscle 101 dot com . I suggest you start with a light weight that you know you can lift and start with that. As follows: Week 4 • • • • Warm up: 1 x 20 repetitions. you will want to perform at least 9 repetitions. The set and rep progression for this exercise is as follows: • • Warm up: 1 x 20 repetitions.Building Muscle 101's Guide On Building Big Arms Week 3 • • • • Warm up: 1 x 20 repetitions. Preacher curls super set with standing cable press downs For this exercise. 20 pound dumbbells for curls / 60 pounds skull crushers Super set 3: 1 x 9 . Super set 1: 1 x 8 repetitions. 20 pound dumbbells for curls / 60 pounds skull crushers Super set 3: 1 x 8. and hopefully. This is the way you want it. 10 pound dumbbells for curls / 30 pounds skull crushers Super set 1: 1 x 8 repetitions. Always mark down your numbers. on week 4. 35 pound dumbbells for curls / 80 pounds skull crushers Notice on that everything else stays the same except the last set. you are going to follow the same pattern as you did with the other exercises. Remember. get more than that. you will have to try again next week. the weight used here is just an example. You want to improve on only your last set and get 9 to 12 repetitions.All rights reserved Page 30 Share Big Arm Guide . You will have to take the first week to figure out the weight you should be using.12. 15 pound dumbbells for curls / 50 pounds skull crushers Super set 2: 1 x 8 repetitions. If you can only get 8 repetitions. Let’s take a look at our last exercise. 35 pound dumbbells for curls / 80 pounds skull crushers If you take a look at set 3.

Week 2 • • • • Warm up: 1 x 20 repetitions. Your only concern is to improve on your last working set. Week 1 • • • • Warm up: 1 x 20 repetitions. I strongly suggest you pick a weight that is light. 25 pounds preacher curls / 20 pounds press downs Super set 1: 1 x 8 repetitions. add more weight. The only thing that is going to change is the amount of repetitions you are performing for your last set. only on your last set. This is meant to give you a starting point so don’t worry about jumping the heaviest weight possible. just not this week.Building Muscle 101's Guide On Building Big Arms • • Super set 2: 1 x 8 repetitions. As follows: Copyright 2011 by Building Muscle 101 dot com . Again. We will use fictitious weight as an example. work hard. Remember. and weight the same. Like the other exercises. and be patient. 35 pounds preacher curls / 30 pounds press downs Super set 2: 1 x 8 repetitions. the first week is pretty straightforward. Once you are able to perform 12 repetitions. if you follow this program. 55 pounds preacher curls / 50 pounds press downs Alright. repetitions. Let’s go through it one more time with this exercise. Don’t worry about it not being heavy enough because you don’t need to worry about that right now. You want to use the same progression as last week. Super set 3: 1 x 8 repetitions. 55 pounds preacher curls / 50 pounds press downs As you can see. Trust me. for your first week. 35 pounds preacher curls / 30 pounds press downs Super set 2: 1 x 8 repetitions. you will want to choose a weight that you can easily handle. This is vitally important. you will add some size to your arms. 25 pounds preacher curls / 20 pounds press downs Super set 1: 1 x 8 repetitions. You want to be able to complete 12 unassisted repetitions for both. 45 pounds preacher curls / 40 pounds press downs Super set 3: 1 x 9 . the preacher curl and standing cable press down. You’ll soon be lifting heavy weights. now you are on your way. 45 pounds preacher curls / 40 pounds press downs Super set 3: 1 x 8 repetitions. Building big arms is all about progression and patience. this particular exercise is meant to give you a starting point. keeping all sets. Just follow this routine.All rights reserved Page 31 Share Big Arm Guide . Remember this.12 repetitions.

The last set should be your only concern when it comes to improvement. full arms. the muscle building game is all about progression and improvement. Copyright 2011 by Building Muscle 101 dot com . You may be wondering why we don’t add more repetitions or weight to the first 3 sets. 25 pounds preacher curls / 20 pounds press downs Super set 1: 1 x 8 repetitions.Very important. Keep improving from workout to workout and you’ll build big. The first 3 sets only warm my muscles up and prime them for the final set. Remember. The last set is always your growth set and requires 100% of your effort and attention. without going stale. You don’t need to and it’s not necessary. I always look at these sets as warm up sets for my final work set. 45 pounds preacher curls / 40 pounds press downs Super set 3: 1 x 8 repetitions. 65 pounds preacher curls / 60 pounds press downs Everything else stays the same except the amount of weight used on your last set and that you’ve added more weight to each exercise. the preacher curl and cable press down. you still need to do the first 3 sets because they allow you to safely progress to your working weight . However. Keep following this schedule and you will 1) get stronger. 25 pounds preacher curls / 20 pounds press downs Super set 1: 1 x 8 repetitions. You want to keep improving from workout to workout. 65 pounds preacher curls / 60 pounds press downs Can you see the pattern here? This is called “playing the growth cycle”. 35 pounds preacher curls / 30 pounds press downs Super set 2: 1 x 8 repetitions.All rights reserved Page 32 Share Big Arm Guide . This way. 45 pounds preacher curls / 40 pounds press downs Super set 3: 1 x 9 . And 2) build muscle. With your next workout. This is an improvement and is considered a strength gain. Once you are able to perform 12 repetitions on your last set. Re-set your last set repetitions to 8 and do the whole thing over again.12 repetitions.Building Muscle 101's Guide On Building Big Arms Week 3 • • • • Warm up: 1 x 20 repetitions. I hope you get the idea of this type of workout because if you do it right. you always keep growing while keeping plateaus to a minimum. while slowly adding strength and muscle mass. your arms will grow by leaps and bounds. As follows: Week 4 • • • • Warm up: 1 x 20 repetitions. you will want to strive for 12 repetitions. 35 pounds preacher curls / 30 pounds press downs Super set 2: 1 x 8 repetitions. add another 10 pounds to each.

Building Muscle 101's Guide On Building Big Arms What about forearms? Personally. They simply grew from all the heavy lifting I was doing with compound lifts. Day 2 . If you want to build big. If you feel the need to add a forearm exercise into this routine. you trained arms. A set of heavy. be my guest. Standing calf raise Copyright 2011 by Building Muscle 101 dot com .Legs Day 3 .All rights reserved Page 33 Share Big Arm Guide . let’s take a look at the rest of the routine. A set of heavy bench press’ will build huge triceps. maybe more important than the actual arm workout above.Shoulders / Abs Day 7 .Rest Let’s look at each day and the exercises for those muscle groups. muscular arms. However.It’s a MUST! Let’s take a look at the schedule: On day 1. bent over barbell curls will do more for your arm building routine than seated alternate curls will ever do. barbell bent rows and chin ups. you have to get stronger in these exercises . Leg press. I naturally have small forearms but you want to know something. I never train forearms because they get all the work from the heavy gripping I do with big compound movements. which we all know.Legs • • • • • Leg extensions. Now we will look at the rest of the schedule: Day 2 . direct triceps exercises will ever do. more so than with most. Squats. Lying leg curls.Chest / Back Day 5 . It’s these movements that allow you to use very heavy weight.Rest Day 6 . once I started doing heavy compound movements such as the dead lift. Alright. builds muscle mass.Rest Day 4 . I never needed to do forearm work. Allow to say that the compound exercises in the following routine are just as important.

Here are some sample stretches located at this page: http://www.building-muscle101.com/ Exercise 1 . light do some stretching for about 5 to 10 minutes. Afterwards.jpg Courtesy of http://www. see below http://www.health24.All rights reserved Page 34 Share Big Arm Guide . It’s especially important to stretch the legs.health24. Lightly walk for 10 minutes and get the blood flowing throughout your body.com/stretching-for-weight-lifting.Leg Extensions The set and repetition progression for the leg extension is as follows: Copyright 2011 by Building Muscle 101 dot com .html If you need some stretching images.Building Muscle 101's Guide On Building Big Arms Before performing the routines. it’s imperative that you warm up properly.com/images/zones/graphic_stretches. Take 10 minutes and hop on the treadmill.

Building Muscle 101's Guide On Building Big Arms • • • • Warm up: 1 x 20 repetitions. simply get the blood flowing throughout the knee and upper thigh muscles. I always keep the weight constant with this exercise and never go super heavy on this exercise. I will choose a weight that will allow me to comfortably perform 12 repetitions in slow. isolates the upper part of the thigh.Squats is going to do that for us. I treat this exercise strictly as a warm up before I do squats.All rights reserved Page 35 Share Big Arm Guide . This exercise is not meant to be a mass building exercise. I use this exercise to warm up the knee and muscles around the knee. as it is considered an isolation exercise. Set 3: 1 x 12 repetitions. Set 2: 1 x 12 repetitions. do some light stretches for the legs. Set 1: 1 x 12 repetitions. Remember. which as the name suggest. you don’t want to go heavy for this exercise. Personally. and fluid motion. Here’s a great tip: In between sets. Copyright 2011 by Building Muscle 101 dot com . No need to go all out with this exercise because it’s not the exercise we want to target for muscle growth .

Set 3: 1 x 8 repetitions. Set 2: 1 x 8 repetitions. Copyright 2011 by Building Muscle 101 dot com . to get you strong. very hard. This is a true compound exercise that is designed to do one thing. the squat is the king of exercises because it involves so many muscle groups in order to lift the weight and it makes you work very. In my opinion.Squats The set and repetition progression for the squats is as follows: • • • • • Warm up: 1 x 20 repetitions. If you want to build big muscles. The squat will do more for your arm routine than all the concentration curls in the world will do. There is no question about it.All rights reserved Page 36 Share Big Arm Guide . you absolutely must do squats. Set 4: 1 x 8 repetitions. Take it from me.Building Muscle 101's Guide On Building Big Arms Exercise 2 . do squats and improve from workout to workout with it. Set 1: 1 x 8 repetitions.

I am establishing my starting point. As you can see. and strive to perform 9 .250 pounds. your going to keep everything the same. These people know what they’re doing and will have no problem spotting you. It’s important to point out that you should be using spotters on any lift that you think you may have a hard time with. Set 4: 1 x 8 repetitions . we only want to improve on our last set. Copyright 2011 by Building Muscle 101 dot com . Set 1: 1 x 8 repetitions .All rights reserved Page 37 Share Big Arm Guide . On my last set. Let’s take a look at how you should be progressing with this exercise using a example weights. Simply ask the people working at your gym. Here is a sample progression using fictitious weight.185 pounds. you need to start thinking about improving your last set. The first thing you want to do. your going to heavy and need to lighten the load. Also remember to bring your trusty training logs with you because at the end of each exercise. you should never need a spot for your first 3 sets. Remember. Let’s say we perform the following progression on week 2. That is. Remember. from workout to workout with the exception of the last set. for the first workout.225 pounds. your going to follow the same progression for squats.135 pounds. Remember. Week 1 • • • • • Warm up: 1 x 20 repetitions .Building Muscle 101's Guide On Building Big Arms I want you to really focus on this exercise because it is the number one exercise for your legs in this routine (And one of the main ones for this program!). This is your work set and it’s the only set you want to improve upon. I should be able to comfortably perform 8 unassisted repetitions. For week 2. If you do. this is your starting point and you always need to know where you are starting from. for your first workout is use a weight that allows you to do 8 relatively easy repetitions.95 pounds. Set 3: 1 x 8 repetitions . you will need to mark down all your numbers and go over them after your workout. Do you remember the progression you learned when you trained arms? Well. Set 2: 1 x 8 repetitions .12 reps instead of 8.

which is the 4th and final set.135 pounds.185 pounds. doubles. Set 3: 1 x 8 repetitions . Notice how everything is kept the same including warm up. Set 2: 1 x 8 repetitions . Well.Building Muscle 101's Guide On Building Big Arms Week 2 • • • • • Warm up: 1 x 20 repetitions .250 pounds. Set 4: 1 x 8 repetitions .95 pounds. Set 1: 1 x 8 repetitions . For squats. sets 1 to3. we’ve added another 25 pounds to the bar. However. This is how you want to structure your progressive squat exercise for 12 weeks. and triples and put that behind you because it’s nothing more than a waste of time and effort. Set 2: 1 x 8 repetitions . is one of the more effective ways to build muscle mass while saving your connective tissues and joints. you will have to give it another shot next week and aim for 12 repetitions. Set 3: 1 x 8 repetitions .225 pounds.185 pounds. Set 4: 1 x 12 repetitions .95 pounds.135 pounds. Set 1: 1 x 8 repetitions . Do not increase the weight until you are able to get 12 unassisted repetitions on your last set. We are not interested in improving on these sets. What if you don’t get 12 repetitions but only get. With each passing week. Remember. I’ll another 25 pounds to the bar and try for 8 repetitions as follows: Week 3 • • • • • Warm up: 1 x 20 repetitions .All rights reserved Page 38 Share Big Arm Guide . dense muscle mass. We can now add more weight for week’s 3 workout. my friends. Stop doing singles. This.275 pounds.225 pounds. say 10 repetitions. our only concern at this point is to improve upon our work sets. and the amount of weight used. We will repeat our patter of trying to perform 12 repetitions for our last set. We’ve improved and hit our target of 12 repetitions. heavy weight plus 12 repetitions will build boat loads of hard. Notice that we re-set the repetition clock back to 8. Copyright 2011 by Building Muscle 101 dot com . I want you to improve with each workout by performing more repetitions.

very hard to perform over time but with each improvement. you must press on and you need to do this exercise. Copyright 2011 by Building Muscle 101 dot com . your probably not going to be any mood to do the leg press. Once you’ve completed the squat. However.Building Muscle 101's Guide On Building Big Arms I’m not going to lie to you. Exercise 3 . you will need to drag yourself over to the leg press machine. you will build more and more muscle mass. Not only that. this type of exercise plus the progression is going to be very. The overall progression is as follows: • • Warm up: 1 x 20 repetitions. That is. Set 1: 1 x 8 repetitions. you need to keep challenging yourself in this exercise as you do in the other exercises. you need to improve your last set.All rights reserved Page 39 Share Big Arm Guide .Leg Press Once you’ve finished doing squats.

All rights reserved Page 40 Share Big Arm Guide . for your first workout. Instead of doing only 8 repetitions. 140 pounds Set 3: 1 x 8 repetitions. in week 2. will want to perform the same progression on week 2 but you will perform 9 to 12 repetitions with the same weight as you did in the previous week. 150 pounds You should be able to perform these repetitions with relative ease for your first workout. 140 pounds Set 3: 1 x 9 . 125 pounds Set 2: 1 x 8 repetitions. your progression will look as follows: Week 2 • • • • Warm up: 1 x 20 repetitions. you will want to use a relatively light weight in order to give your body a starting point. any improvement is good improvement. You will add more weight for your next workout. However. you will want to try and aim for 12 repetitions. 80 pounds Set 1: 1 x 8 repetitions.You want to be able to comfortably do 8 repetitions for sets 1 through 3. 150 pounds Everything will be kept the same with the exception of set number 3. don’t add any more weight until you can get 12 unassisted repetitions. For your next workout.Building Muscle 101's Guide On Building Big Arms • • Set 2: 1 x 8 repetitions. Let’s take a look at a sample progression: Week 1 • • • • Warm up: 1 x 20 repetitions. unassisted. Mark down your weight and your repetitions in your log book. Set 3: 1 x 8 repetitions.Remember. For your first workout. 125 pounds Set 2: 1 x 8 repetitions. Remember. Week 3 workout will look as follows: Copyright 2011 by Building Muscle 101 dot com . 80 pounds Set 1: 1 x 8 repetitions. even if you don’t get 12 repetitions . Let’s say you manage to get 12 repetitions .12 repetitions.just as long as you do more than 8 unassisted repetitions. you don’t need to pick a super heavy weight . Remember. However.

Copyright 2011 by Building Muscle 101 dot com . So. week 4 will look as follows: Week 4 • • • • Warm up: 1 x 20 repetitions.All rights reserved Page 41 Share Big Arm Guide . This might take 1 or 2 workouts. only after you’ve completed 12. you’ve reset your repetitions clock back to 8. For week 4. but you’ll get there.Building Muscle 101's Guide On Building Big Arms Week 3 • • • • Warm up: 1 x 20 repetitions. However. Once you’ve completed the leg press. 170 pounds Notice that you are aiming to do 9 to 12 repetitions with the new weight. on the last set. 170 pounds As you can see. unassisted repetitions do you add more weight. it’s time to move onto lying leg curls. Follow this type of progression for 12 weeks. 125 pounds Set 2: 1 x 8 repetitions. 140 pounds Set 3: 1 x 9 . 125 pounds Set 2: 1 x 8 repetitions.12 repetitions. but you are going to be using heavier weight than you did in week 2. you will want to perform 9 to 12 repetitions with the new weight. 80 pounds Set 1: 1 x 8 repetitions. Once you can complete 12 repetitions. 140 pounds Set 3: 1 x 8 repetitions. 80 pounds Set 1: 1 x 8 repetitions. it’s time to add more weight.

Set 1: 1 x 8 repetitions. pick a weight that you can easily do 8 repetitions with. let’s say you can do 8 repetitions with 70 pounds. 20 pounds Set 1: 1 x 8 repetitions. Set 4: 1 x 8 repetitions. Set 2: 1 x 8 repetitions. I suggest you follow the above progression and use the same progression as in the other exercises. 30 pounds Copyright 2011 by Building Muscle 101 dot com . Set 3: 1 x 8 repetitions. For example.Building Muscle 101's Guide On Building Big Arms Exercise 4 .Lying Leg Curls The overall progression is as follows: • • • • • Warm up: 1 x 20 repetitions.All rights reserved Page 42 Share Big Arm Guide . For your first workout. Leg curls are a great hamstring builder. Your progression will look something like this: Week 1 • • Warm up: 1 x 20 repetitions.

Copyright 2011 by Building Muscle 101 dot com . As with week 3 below: Week 3 • • • • • Warm up: 1 x 20 repetitions.All rights reserved Page 43 Share Big Arm Guide . 40 pounds Set 3: 1 x 8 repetitions. 50 pounds Set 4: 1 x 8 repetitions. 50 pounds Set 4: 1 x 8 repetitions. 60 pounds. 30 pounds Set 2: 1 x 8 repetitions. as follows: Week 2 • • • • • Warm up: 1 x 20 repetitions. 70 pounds. 40 pounds Set 3: 1 x 8 repetitions. add another 10 to 15 more pounds and reset your last set repetitions clock back to 8. now that you’ve completed the lying leg curl. it’s time to work your calves. add another 10 to 15 pounds and perform 8 repetitions the following workout. For week 2. you will want to keep everything the same except for set 4. 20 pounds Set 1: 1 x 8 repetitions. 20 pounds Set 1: 1 x 8 repetitions.Building Muscle 101's Guide On Building Big Arms • • • Set 2: 1 x 8 repetitions. Alright. 40 pounds Set 3: 1 x 8 repetitions. which you will want to get 12 repetitions.12 repetitions. 30 pounds Set 2: 1 x 8 repetitions. Once you are able to perform 12 repetitions. on your last set. This is the pattern you want to follow throughout this program. 60 pounds. 50 pounds Set 4: 1 x 9 . Once you are able to get 12 repetitions.

All rights reserved Page 44 Share Big Arm Guide .Building Muscle 101's Guide On Building Big Arms Exercise 5 -Standing Calf Raise Here’s the progression you will want to follow for the standing calf raise: • • • • • Warm up: 1 x 20 repetitions. Of course. I usually add more weight with each set and build up to 12 repetitions for my last set. Copyright 2011 by Building Muscle 101 dot com . Set 1: 1 x 12 repetitions. Set 2: 1 x 12 repetitions. Set 4: 1 x 12 repetitions. Once you can do 12 easy repetitions. you will want to keep with the progression such as with the earlier exercises. Set 3: 1 x 12 repetitions. it’s time to add more weight and try for another 12 repetitions the following workout.

Let’s start with chest first. which is chest and back.All rights reserved Page 45 Share Big Arm Guide . try doing 5 to 10 minutes of light stretching.Building Muscle 101's Guide On Building Big Arms * Here’s a tip for building calves. Bent over barbell rows. Rest for about 30 seconds and do another set. I strongly suggest you do some light cardiovascular work in order to get the blood flowing. try walking around on your tippy toes for the count of 15 or 20 and than stretch your calves. Remember. Dips Here are the exercise you will be performing for the back: • • • Lat machine pull downs. Nothing major. Next up is Day 4.Chest / Back Here are the exercise you will be performing for the chest: • • • Bench press. Day 4 . Before attempting this workout. Incline dumbbell press. In between sets. Alright. simple do 10 minutes of light cardio. Copyright 2011 by Building Muscle 101 dot com . your going to be resting on day 3 so go home and recover. Close grip pull downs. Afterwards. you’re all done for this workout session.

your whole upper torso will grow. For your first week. you will need to start with a weight that you can easily handle. The great thing about the bench press is that it’s a monstrous triceps builder. Set 1: 1 x 8 repetitions. Set 3: 1 x 8 repetitions.Building Muscle 101's Guide On Building Big Arms Chest The first exercise is going to be the bench press.All rights reserved Page 46 Share Big Arm Guide . Rest for about 50 seconds and add another 20 pounds to the bar and do 8 more repetitions. This will act as your warm up. Exercise 1 . so pick a very light weight and pump out 20 repetitions. This is your first set. I’m going to assume you’ve done the bench press before. Once you start to get stronger with the bench press. Set 2: 1 x 8 repetitions.Bench Press The progression for the bench press is as follows: • • • • Warm up: 1 x 20 repetitions. Copyright 2011 by Building Muscle 101 dot com .

165 pounds All of these sets were unassisted and all repetitions were completed. Don’t worry about not working extremely hard because this isn’t what this workout is meant to do. Let’s say week 2's workout looks as follows: Week 2 • • • • Warm up: 1 x 20 repetitions. 45 pounds Set 1: 1 x 8 repetitions. Your going to use this information the next time you hit the gym. You want to figure out your starting point and from there. On your last set. The target weight will be 185 pounds and the repetitions clock for the last set will be 8.Building Muscle 101's Guide On Building Big Arms Your going to repeat this process until you’ve finished your last set. 165 pounds Now that the target repetitions have been met. it’s time to add more weight. your going to use a weight that you can comfortably do 8. Add another 20 pounds for your last set in the next workout. you will want to keep everything the same with the exception of the last set. 135 pounds Set 3: 1 x 12 repetitions.All rights reserved Page 47 Share Big Arm Guide . This is very important. What you want to do is mark all of this down in your trusty weight training log. Let’s take a look at a sample progression for 3 weeks or so. 135 pounds Set 3: 1 x 8 repetitions. Week 1 • • • • Warm up: 1 x 20 repetitions. 95 pounds Set 2: 1 x 8 repetitions. The following week. 95 pounds Set 2: 1 x 8 repetitions. your going to slowly add more and more intensity with each progressive workout. Instead of doing 8 repetitions. 45 pounds Set 1: 1 x 8 repetitions. using fictitious weight. Here’s a look at week 3's progression: Copyright 2011 by Building Muscle 101 dot com . unassisted repetitions. you want to strive to get 12 repetitions. I don’t want you to come near failure.

135 pounds Set 3: 1 x 12 repetitions. go for 8 repetitions. Week 4 • • • • Warm up: 1 x 20 repetitions.Building Muscle 101's Guide On Building Big Arms Week 3 • • • • Warm up: 1 x 20 repetitions. now that you have an idea of what you should be doing for the bench press. 95 pounds Set 2: 1 x 8 repetitions. everything stays the same with the exception of the last set. Mark this down in your trusty weigh training log. let’s head on over to the incline dumbbell press. Alright. 95 pounds Set 2: 1 x 8 repetitions. try again next week. For week 4. 45 pounds Set 1: 1 x 8 repetitions. Keep doing this until you can get 12 unassisted repetitions. Also remember to use a spotter for your last set. Here’s a look at week 4's progression. you are now going to use 185 pounds and try for 8 repetitions. 135 pounds Set 3: 1 x 8 repetitions. no more.All rights reserved Page 48 Share Big Arm Guide . 185 pounds As you can see. don’t get down on yourself if you can only do 9 or 10 repetitions because that’s still an improvement and it is a strength gain. If you can’t get 12 repetitions. 185 pounds As you can see. Remember. no less. 45 pounds Set 1: 1 x 8 repetitions. Remember. you will want to try and get 12 repetitions on your last set. you are trying to get 12 repetitions with this new weight. Copyright 2011 by Building Muscle 101 dot com . Instead of using 165 pounds.

Copyright 2011 by Building Muscle 101 dot com . Set 2: 1 x 8 repetitions.All rights reserved Page 49 Share Big Arm Guide . Let’s take a look at a sample progression for week 1. For your first workout. as well as a fantastic triceps builder.Building Muscle 101's Guide On Building Big Arms Exercise 2 . Set 1: 1 x 8 repetitions. Set 3: 1 x 8 repetitions. Each set should be progressive so start with using light dumbbells and progress from that point. you will want to pick a set of dumbbells that you can comfortably do 8 repetitions with.Incline Dumbbell Press The incline dumbbell press is a great chest builder. The overall progression for this exercise is as follows: • • • • Warm up: 1 x 20 repetitions.

Building Muscle 101's Guide On Building Big Arms
Week 1 • • • • Warm up: 1 x 20 repetitions; 10 pound dumbbells Set 1: 1 x 8 repetitions; 20 pound dumbbells Set 2: 1 x 8 repetitions; 30 pound dumbbells Set 3: 1 x 8 repetitions. 40 pound dumbbells.

What you want to do is comfortably perform 8 repetitions for all of your sets. If you can’t perform 8 repetitions, lighten the dumbbells and get 8 unassisted repetitions. Remember, all you want to do here is give yourself a starting point. Mark all of these numbers down in your weight training log because you’ll need them for next week. For week 2, you will want to perform 12 repetitions on your last set. Week 2 will look as follows: Week 2 • • • • Warm up: 1 x 20 repetitions; 10 pound dumbbells Set 1: 1 x 8 repetitions; 20 pound dumbbells Set 2: 1 x 8 repetitions; 30 pound dumbbells Set 3: 1 x 9 - 12 repetitions. 40 pound dumbbells.

Your goal for week’s 2 workout is to get 12 repetitions. However, anything more than 8 repetitions is great because it shows improvement. If you can’t perform 12 repetitions but let’s say, 10 repetitions, that’s ok. You will simply keep everything the same, including reps, sets, and weight and try again next workout, until you can perform 12 unassisted repetitions. Once you are able to complete 12 unassisted repetitions, you will need to add more weight for your last set. Remember, you are only going to use heavier dumbbells for your last set only. You will keep the warm up and sets 1 and 2 the same. We only want to improve on your last set - This is the growth set. Let’s say you manage to get 12 repetitions. Your week 3 progression will look as follows: Week 3 • Warm up: 1 x 20 repetitions; 10 pound dumbbells

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Building Muscle 101's Guide On Building Big Arms
• • • Set 1: 1 x 8 repetitions; 20 pound dumbbells Set 2: 1 x 8 repetitions; 30 pound dumbbells Set 3: 1 x 8 repetitions. 50 pound dumbbells.

Notice that you are using 50 pound dumbbells instead of 40 pounds and your repetition base has gone back down to 8 for your last set. Let’s say you manage to get 8 repetitions, great because you have now taken advantage of a strength gain. You job now is to get 12 repetitions with 50 pound dumbbells. For week 4, you need to be able to get at least 9 repetitions, and preferably 12. Let’s say you manage to get 12 repetitions as follows: Week 4 • • • • Warm up: 1 x 20 repetitions; 10 pound dumbbells Set 1: 1 x 8 repetitions; 20 pound dumbbells Set 2: 1 x 8 repetitions; 30 pound dumbbells Set 3: 1 x 12 repetitions. 50 pound dumbbells.

Perfect because you’ve taken advantage of another strength gain. You can now use heavier dumbbells for your next workout. Try using another 10 pounds which will be the 60 pounders. Can you see the pattern here? This folks, is how you build muscle mass. You need a steady rate of progression that your body can understand and follow. For week’s 5 workout, you will want to use 60 pound dumbbells and try for 8 repetitions as follows: Week 4 • • • • Warm up: 1 x 20 repetitions; 10 pound dumbbells Set 1: 1 x 8 repetitions; 20 pound dumbbells Set 2: 1 x 8 repetitions; 30 pound dumbbells Set 3: 1 x 8 repetitions. 60 pound dumbbells.

Everything stays the same except the last set. Follow this pattern until for 12 to 14 weeks. I’m sure you will start to gain strength after your second week. Once you’ve finished incline dumbbell press’, it’s time to head on over to dips.

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Building Muscle 101's Guide On Building Big Arms
Exercise 3 - Dips

If you want big, horshoe shaped triceps, you need to do dips - Simple as that. Dips are simple one of the best triceps builders out there. There’s nothing fancy about dips, simply hop on the dip station and push your self up and down. Here’s the progression you need to be following: • • • Set 1: 1 x 8 - 12 repetitions; Set 2: 1 x 8 - 12 repetitions; Set 3: 1 x 8 - 12 repetitions.

You will be using your own body weight for the first couple of weeks or so. This is a simple exercise to perform - Simply push your self up and down. See the link above for an illustration and video on how to perform this exercise.

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All rights reserved Page 53 Share Big Arm Guide . you hit your biceps. added weight Keep the added weight constant until you are able to do 12 unassisted repetitions. added weight Set 3: 1 x 8 . In terms of biceps builder’s.12 repetitions. Use a weight belt and perform the following progression: • • • Set 1: 1 x 8 . body weight only Set 2: 1 x 8 . Bent over barbell rows.12 repetitions. Back These are the exercise you will be performing for the back: • • • Lat machine pull down. It’s time to take a short rest. Close grip pull downs. Not only do you train your back when you actually train back. add more weight and start again. it’s time to add weight. 60 seconds or so and than head on over to do back.Building Muscle 101's Guide On Building Big Arms Once you are able to perform 3 sets of 12 repetitions with this exercise. Once you are able to perform 12 repetitions with the added weight. you can’t beat heavy barbell bent over rows. That’s it for chest. Copyright 2011 by Building Muscle 101 dot com .12 repetitions.

Building Muscle 101's Guide On Building Big Arms
Exercise 1 - Lat Machine Pull down

This is a great back builder. However, I use this exercise to warm up my back for bent over rows. Since the bent over row is a strict mass builder, I need to make sure my whole back is warmed up and ready. It’s for that reason, I don’t go very heavy for the lat machine pull down. I keep the repetitions range at 12 and gradually add more and more weight until I can comfortably do 12 repetitions on my last set. Here’s the progression: • • • • Warm up: 1 x 20 repetitions; Set 1: 1 x 12 repetitions; Set 2: 1 x 12 repetitions; Set 3: 1 x 12 repetitions.

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Building Muscle 101's Guide On Building Big Arms
Remember, keep the repetitions at 12 and gradually add weight until you can still do 12 “comfortable repetitions”. Once you’ve finished this exercise, it’s time to head on over to the squat rack to do bent over barbell rowing. Exercise 2 - Bent Over Barbell Rows

This exercise is a true muscle mass builder and one that you absolutely must do if you want big, full biceps. The target muscle group is the mid back but it also hits the biceps. Get stronger in this exercise and you’ll immediately notice an improvement in your biceps development. It’s because of this that you must improve from workout to workout with this exercise. Here is the progression you will be following: • • • Warm up: 1 x 20 repetitions; Set 1: 1 x 8 repetitions; Set 2: 1 x 8 repetitions;

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• Set 3: 1 x 8 repetitions.

For you first week, you will want to use a weight that will allow you to comfortably do 8 repetitions on your last set. I would start with a very light weight for my warm up and add more and more weight until I’ve reached my last set. Remember, this doesn’t have to be very heavy weight because the purpose of this week is to set up a starting point. My week progression might look as follows: Week 1 • • • • Warm up: 1 x 20 repetitions; 65 pounds; Set 1: 1 x 8 repetitions; 85 pounds; Set 2: 1 x 8 repetitions; 100 pounds; Set 3: 1 x 8 repetitions. 125 pounds;

Remember, you want to be able to do all repetitions, unassisted. Mark all of your poundages, sets, and reps down in your weight training log. Next week, you will want to keep everything the same except the last set, which you will keep the sets and weight the same. The only thing you will be trying to do is get 12 repetitions with the same weight. Your week 2 progression will look as follows: Week 2 • • • • Warm up: 1 x 20 repetitions; 65 pounds; Set 1: 1 x 8 repetitions; 85 pounds; Set 2: 1 x 8 repetitions; 100 pounds; Set 3: 1 x 9 - 12 repetitions. 125 pounds;

For week 2, you want to try and get more than 8 repetitions. If you can perform 12, unassisted repetitions, great. Once you perform 12 unassisted repetitions, on your last set, it’s time to add more weight. Try adding another 20 pounds to the bar for your last set. Here’s what week 3 workout will look: Week 3 • • Warm up: 1 x 20 repetitions; 65 pounds; Set 1: 1 x 8 repetitions; 85 pounds;

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don’t sweat it. Once you’ve completed the barbell bent over row. You’ve added another 20 pounds to the bar and are now lifting 145 pounds instead of 125 pounds. However. you want to get at least 9 repetitions with the same weight and hopefully get 12 repetitions. If you can’t get 12 repetitions. everything stays the same except for the last set. You should be trying to perform at least. Remember. Use this same progression next week and get 12 repetitions on your last set with the same weight.Building Muscle 101's Guide On Building Big Arms • • Set 2: 1 x 8 repetitions. 100 pounds. under hand pull downs.All rights reserved Page 57 Share Big Arm Guide . 100 pounds. try to get 12 repetitions. 65 pounds. you want to get 8 repetitions. As you can see. this is the pattern you want to follow.12 repetitions. you are now back to performing 8 repetitions. 145 pounds. Remember. Set 2: 1 x 8 repetitions. 9 repetitions on your last set with this weight. it’s time to head on over to the lat machine pull down to perform close grip. Set 1: 1 x 8 repetitions. 145 pounds. Copyright 2011 by Building Muscle 101 dot com . If you can. For week 4. Set 3: 1 x 8 repetitions. Set 3: 1 x 9 . 85 pounds. Week 4 • • • • Warm up: 1 x 20 repetitions.

I use a weight that I can perform 12 repetitions with.Close Grip Pull Downs Many thanks to criticalbench.All rights reserved Page 58 Share Big Arm Guide . so it’s not super heavy. which makes them grow. Set 1: 1 x 12 repetitions. This is a great finishing movement and one that I suggest you get into the habit of doing. I decided to go with this movement because not only is it a great back builder but a wonderful biceps builder as well. Set 3: 1 x 12 repetitions.Building Muscle 101's Guide On Building Big Arms Exercise 3 . The movement forces your biceps to do the lion’s share of the work. If you haven’t yet.com for allowing me to use this photo. although it is heavy enough Copyright 2011 by Building Muscle 101 dot com . Now. take a look at their fantastic bench press program: • Add 50 Pounds To Your Bench in 10 Weeks You may be wondering why I choose to do another pull down. Set 2: 1 x 12 repetitions. The progression for this movement is as follows: • • • • Warm up: 1 x 20 repetitions.

. and we will look at training our shoulders. Before proceeding to the actual exercises. Seated dumbbell press. *Do you know someone who is in dire need of this book? Click here to send them an invite!!* How To Build Ripped. Our next exercise session is day 6.Shoulders / Abs Here are the exercise you will be performing for the shoulders: • • • • Seated front barbell press. take 5 minutes or so to do some light stretching. use a weight that you can comfortably do 12 repetitions with. Once you can comfortably do 12 repetitions. This is simply a light warm up meant to get the blood flowing. Barbell shrugs. Day 6 . Standing side laterals. Shredded Muscle Mass Fast Without Any Fat Copyright 2011 by Building Muscle 101 dot com . However. Once you’ve finished warming up. add more weight. I suggest you make it a habit of doing a 5 to 10 minute warm up on the treadmill. Mark this down in your weight training log. Alright. that’s it for back.Building Muscle 101's Guide On Building Big Arms to make me work for it. for the first workout. it’s important to warm up properly. Once you finished the warm up.All rights reserved Page 59 Share Big Arm Guide . it’s time to start the workout.

Seated Front Barbell Press The front barbell press is a pure mass builder. Set 1: 1 x 8 repetitions. This exercise is designed to build your shoulders and triceps. The progression for this exercise is as follows: • • • • Warm up: 1 x 20 repetitions. 45 pounds. I suggest you get everything down in your weight training log. your shoulders and triceps are going to grow. 75 pounds. The front barbell press is one of those exercise that builds your entire upper body area and really hits your triceps hard. Copyright 2011 by Building Muscle 101 dot com .All rights reserved Page 60 Share Big Arm Guide .Building Muscle 101's Guide On Building Big Arms Exercise 1 . For your first week. Set 2: 1 x 8 repetitions. Remember. Let’s say your first week progression looks as follows: Week 1 • • • Warm up: 1 x 20 repetitions. 60 pounds. Set 1: 1 x 8 repetitions. Set 2: 1 x 8 repetitions. If you can manage to improve with each passing workout in this exercise. you will start with light weights. Set 3: 1 x 8 repetitions. you want to give yourself a starting point and progress from there.

All rights reserved Page 61 Share Big Arm Guide . I suggest you add another 10 or 15 pounds to the bar. 95 pounds. 45 pounds. Set 1: 1 x 8 repetitions. Copyright 2011 by Building Muscle 101 dot com . This is what you want to do. This is called a strength gain and it’s something that you will want to welcome. 75 pounds. Set 3: 1 x 8 repetitions. You can now add more weight for your following workout to your last set. unassisted repetitions with 95 pounds. Set 2: 1 x 8 repetitions. Here’s how it will look for week 3. 110 pounds. 75 pounds. unassisted repetitions with 95 pounds on your last set. Your goal is to be able to perform 12 repetitions with 95 pounds on your last set. 60 pounds. Mark these numbers down in your log book because your going to need them next week.Building Muscle 101's Guide On Building Big Arms • Set 3: 1 x 8 repetitions. Strength gains will eventually turn into muscle gains. You’ve set your starting point and know that you can perform 8. You’ve improved and managed to perform 12. Set 3: 1 x 12 repetitions. 95 pounds. 60 pounds. Set 1: 1 x 8 repetitions. Notice that the weight is 110 pounds and the repetition range is back to 8. 45 pounds. the following week you perform the following workout: Week 2 • • • • Warm up: 1 x 20 repetitions. Let’s say. What you will do the following week is reset the repetition clock back to 8 on your last set with the new weight. You will keep everything else the same except the final set. Week 3 • • • • Warm up: 1 x 20 repetitions. Set 2: 1 x 8 repetitions.

Set 3: 1 x 10 repetitions. 60 pounds. Week 6 progression will look as follows: Week 6 • • Warm up: 1 x 20 repetitions. 45 pounds. So. 45 pounds. You should only be concerned about improvement on your last “work set”. Set 3: 1 x 12 repetitions. This is called the “growth set” and it’s where you want to concentrate all your efforts on. Set 1: 1 x 8 repetitions. Copyright 2011 by Building Muscle 101 dot com .All rights reserved Page 62 Share Big Arm Guide . 60 pounds. 60 pounds. Now that you’ve hit your target repetitions. Set 2: 1 x 8 repetitions. You will want to be able to perform 12 repetitions with the new weight on your last set. However. you didn’t get the target 12 repetitions so you will keep the weight the same for next workout and attempt to get 12 repetition in your last set. Let’s say for week’s 5 workout. you perform the following progression: Week 5 • • • • Warm up: 1 x 20 repetitions. you perform the following progression: Week 4 • • • • Warm up: 1 x 20 repetitions. This is another strength gain. You’ve hit your target repetitions. 110 pounds. Set 1: 1 x 8 repetitions. 75 pounds. Set 1: 1 x 8 repetitions. 45 pounds. let’s say on week 4. You might want to add another 10 to 15 more pounds. 75 pounds. it’s time to add more weight and reset the repetition clock back to 8 for the following week. Set 2: 1 x 8 repetitions. 110 pounds. You’ve managed to perform 2 more repetitions in the last exercise which is what you want. Notice everything stays the same except the last set.Building Muscle 101's Guide On Building Big Arms Now. what you will want to do in the following weeks is keep everything the same except the last set.

75 pounds.Seated Dumbbell Press Copyright 2011 by Building Muscle 101 dot com . Do you see the pattern here? This is how you want to progress.All rights reserved Page 63 Share Big Arm Guide . Exercise 2 . Keep following this type of workout progression until 12 to 14 weeks has passed and your satisfied with the results. Congratulations.Building Muscle 101's Guide On Building Big Arms • • Set 2: 1 x 8 repetitions. you are now using 125 pounds for 8 repetitions which is an outstanding strength gain and one that will translate into a muscle gain in another 2 to 3 weeks. Set 3: 1 x 8 repetitions. it’s time to head on over to the seated dumbbell press. Once you’ve finished doing the seated front barbell press. 125 pounds.

I decided to include the dumbbell press because dumbbells have a different feel than barbells. Make sure that you can comfortably perform the repetitions without nearing failure. If you can manage Copyright 2011 by Building Muscle 101 dot com . For the first week. 10 pounds. Set 1: 1 x 8 repetitions. Set 1: 1 x 8 repetitions. What you want to do is mark each of these lifts down in your weight training log.12 repetitions. 20 pounds. It’s in week 2 that you will start to look to make improvements. you will want to choose a weight that’s light enough for you to comfortably perform 8 unassisted repetitions. 40 pounds. Set 3: 1 x 8 repetitions. 20 pounds. Each arm is forced to work independently of one another and it’s because of this that dumbbells are so effective.Building Muscle 101's Guide On Building Big Arms The seated dumbbell press is another exercise that’s simply a wonderful mass builder.All rights reserved Page 64 Share Big Arm Guide . For the warm up. resting about 50 seconds in between each set. 30 pounds. Set 3: 1 x 8 repetitions. Instead of performing 8 repetitions you will look to perform at least 9 repetitions and hopefully get 12 repetitions. Set 2: 1 x 8 repetitions. Set 2: 1 x 8 repetitions. 10 pounds. Let’s take a look at a sample progression with fictitious weight. The progression for the seated dumbbell press is as follows: • • • • Warm up: 1 x 20 repetitions. choose a really light weight and progress from there. Your progression for the following week will look as follows: Week 2 • • • • Warm up: 1 x 20 repetitions. Set 2: 1 x 8 repetitions. 40 pounds. Set 3: 1 x 9 . 30 pounds. Set 1: 1 x 8 repetitions. Week 1 • • • • Warm up: 1 x 20 repetitions.

or 11 repetitions and don’t get 12 repetitions. This is the pattern you want to follow for the remaining 12 to 14 weeks. as follows: Week 4 • • • • Warm up: 1 x 20 repetitions. you will want to keep the weight the same but try and do 9 .All rights reserved Page 65 Share Big Arm Guide .12 repetitions. Set 3: 1 x 9 . 10 pounds. Set 2: 1 x 8 repetitions. By following this type of cycle. your week 3 progression will look as follows: Week 3 • • • • Warm up: 1 x 20 repetitions. *Do you know someone who is in dire need of this book? Click here to send them an invite!!* Copyright 2011 by Building Muscle 101 dot com . 10. As you can see. you will slowly and constantly get stronger and stronger which will cut down on training plateaus and allow you to keep adding muscle mass. If you manage to perform 12 repetitions. 30 pounds. This is how you want to structure this workout cycle.12 repetitions instead of 8. Once you’ve completed the seated dumbbell press. 50 pounds. but reduce the amount of repetitions to 8. 10 pounds. For week’s 4 workout. Set 3: 1 x 8 repetitions. it’s time to do side dumbbell laterals. 20 pounds. However. Set 1: 1 x 8 repetitions. 30 pounds. Set 2: 1 x 8 repetitions. 20 pounds. you are going to use heavier dumbbells for the final set. if you manage to get 9. 50 pounds. keep the weight you are using and try for 12 repetitions for the next workout. it’s time to use heavier dumbbells in your next workout.Building Muscle 101's Guide On Building Big Arms to get 12 repetitions. Set 1: 1 x 8 repetitions.

you can do a weight progression but keep your form and technique very strict. Of course. Remember. Here is the progression for this exercise: • • • Set 1: 1 x 12 repetitions.Building Muscle 101's Guide On Building Big Arms Exercise 3 . I usually keep the repetition range around 12 and keep the weight low. Copyright 2011 by Building Muscle 101 dot com . this exercise is all about form and technique. Set 2: 1 x 12 repetitions. The better your technique and form. I will use the 30 pounders on sets 1. I usually keep the weight constant for this exercise. That is.Side Dumbbell Laterals The side dumbbell lateral is a great finishing exercise that will allow you to flush your deltoids with blood and really pump them up. say 20 to 30 seconds. Set 3: 1 x 12 repetitions. the more you will get from this exercise. I will usually keep the rest periods to a minimum. and 3.2 .All rights reserved Page 66 Share Big Arm Guide .

Exercise 4 . your traps are a part of your back but they can be trained on either your back or shoulder day. Here is the progression for this exercise: • • • • Warm up: 1 x 20 repetitions. use a Copyright 2011 by Building Muscle 101 dot com . This is a pretty simple exercise to perform. it’s time to do standing barbell shrugs. Remember. Set 1: 1 x 8 repetitions.Barbell Shrugs I personally enjoy doing my shrugs at the end of my shoulder workout. you will want to add more and more weight. Set 3: 1 x 8 repetitions. Technically. Set 2: 1 x 8 repetitions. Simply shrug your shoulders up and down in a controlled manner.All rights reserved Page 67 Share Big Arm Guide . With each progressive set.Building Muscle 101's Guide On Building Big Arms Once you’ve finished the side dumbbell lateral.

45 pounds. Copyright 2011 by Building Muscle 101 dot com . Set 1: 1 x 8 repetitions. 45 pounds. Set 3: 1 x 8 repetitions. Set 1: 1 x 8 repetitions. Once you have a starting point. add another 20 pounds to the bar and reset the repetition clock back to 8 for week 3's workout. Set 3: 1 x 9 . 65 pounds. you can add more weight as the weeks go on. On the last set. 80 pounds. As follows: Week 2 • • • • Warm up: 1 x 20 repetitions. 45 pounds. 95 pounds. Set 2: 1 x 8 repetitions. Let’s say your progression for week 1 looks as follows: Week 1 • • • • Warm up: 1 x 20 repetitions. Week 3 • • • • Warm up: 1 x 20 repetitions. Remember to mark everything down in your weight training log for future reference. Set 3: 1 x 8 repetitions.12 repetitions. Set 2: 1 x 8 repetitions. Set 1: 1 x 8 repetitions. you will want to keep everything the same except for the last set. 65 pounds. For week 2's workout. Set 2: 1 x 8 repetitions. 115 pounds. 95 pounds. add another 20 pounds and perform the following progression for week 3's workout. Once you are able to perform 12 repetitions. you will want to try and get 12 repetitions. Once you can perform 12 repetitions.All rights reserved Page 68 Share Big Arm Guide . 80 pounds. 65 pounds. 80 pounds.Building Muscle 101's Guide On Building Big Arms light weight on week 1 in order to give yourself a starting point.

80 pounds. This is the type of progression you will want to follow for the remain 12 to 14 weeks. Abs Exercise 5 . This is a pretty simple exercise to perform and it is very straight forward. Set 1: 1 x 8 repetitions.All rights reserved Page 69 Share Big Arm Guide . Set 2: 1 x 8 repetitions. and the repetition range has been reduced to 8.Crunches You shouldn’t exclude abs in your weight training routine. Once you’ve finished barbell shrugs. For week 4's workout. 115 pounds. Set 3: 1 x 9 . there is an additional 20 pounds on the bar for the last set. 45 pounds. it’s time to do some crunches for the abs. you will want to keep everything the same with the exception of the final set. Here is the progression for this exercise: 4 x 20 repetitions Copyright 2011 by Building Muscle 101 dot com . which you will try and perform 12 repetitions as follows: Week 4 • • • • Warm up: 1 x 20 repetitions.12 repetitions. 65 pounds.Building Muscle 101's Guide On Building Big Arms As you can see.

once I started training in the 8 to 12 repetition range. and quad repetitions. on the bench press you had the following progression: Cycle 1 Week 1 • • • • Warm up: 1 x 20 repetitions. Well. Let’s say. Since these movements use more than one muscle group. this repetition range takes it toll on your joints and connective tissue. 8 repetitions is a great starting range for compound movements and 12 repetitions force your body to work extra hard. After 12 or 14 weeks. The second reason why I chose the “12 repetitions” range is because it is a lot more safe than trying to perform 4 repetitions and “negative” repetitions with super heavy weight. 165 pounds Copyright 2011 by Building Muscle 101 dot com . You won’t be using any weight and will rest about 25 seconds in between each set. that’s it for this exercise session and wraps up the program. you need to give your body a 2 week break. I’ve found that compound movements work best when you are performing between 8 and 12 repetitions. I’ve been weight training for about 22 years now and I’ve tried a bunch of repetition ranges to build muscle. using the above noted progressions. You may be wondering why I chose 12 repetitions as my target. you will have made awesome gains. Take it from someone who knows. My shoulders and knees have paid the price for doing super heavy. I made better gains than I ever did when I was doing 4 to 6 repetition range. 45 pounds Set 1: 1 x 8 repetitions. you will start again.All rights reserved Page 70 Share Big Arm Guide . This translates into muscle growth. improvement range. you will start off using a weight in week 5 or 6. triples. At this point. Remember when I said at the beginning of this program that you make the really good gains using “growth cycles”?. doubles. they can move more weight and force your body to work harder.Building Muscle 101's Guide On Building Big Arms That’s it. 135 pounds Set 3: 1 x 8 repetitions. 95 pounds Set 2: 1 x 8 repetitions. Let’s look at this in more detail. After two weeks. One cycle is about 12 to 14 weeks and you will follow all of the above noted progressions. To tell you the truth. Instead of starting off where you began in week 1.

95 pounds Set 2: 1 x 8 repetitions. 45 pounds Set 1: 1 x 8 repetitions. 185 pounds Week 5 • • • • Warm up: 1 x 20 repetitions. 200 pounds Week 6 • • • • Warm up: 1 x 20 repetitions. 135 pounds Set 3: 1 x 12 repetitions. 45 pounds Set 1: 1 x 8 repetitions.All rights reserved Page 71 Share Big Arm Guide . 185 pounds Week 4 • • • • Warm up: 1 x 20 repetitions. 200 pounds Copyright 2011 by Building Muscle 101 dot com . 45 pounds Set 1: 1 x 8 repetitions. 135 pounds Set 3: 1 x 12 repetitions.Building Muscle 101's Guide On Building Big Arms Week 2 • • • • Warm up: 1 x 20 repetitions. 95 pounds Set 2: 1 x 8 repetitions. 165 pounds Week 3 • • • • Warm up: 1 x 20 repetitions. 95 pounds Set 2: 1 x 8 repetitions. 135 pounds Set 3: 1 x 8 repetitions. 135 pounds Set 3: 1 x 12 repetitions. 135 pounds Set 3: 1 x 8 repetitions. 95 pounds Set 2: 1 x 8 repetitions. 95 pounds Set 2: 1 x 8 repetitions. 45 pounds Set 1: 1 x 8 repetitions. 45 pounds Set 1: 1 x 8 repetitions.

45 pounds Set 1: 1 x 8 repetitions. 95 pounds Set 2: 1 x 8 repetitions. 45 pounds Set 1: 1 x 8 repetitions. 95 pounds Set 2: 1 x 8 repetitions. 95 pounds Set 2: 1 x 8 repetitions. 135 pounds Set 3: 1 x 8 repetitions. 135 pounds Set 3: 1 x 12 repetitions. 235 pounds Copyright 2011 by Building Muscle 101 dot com .Building Muscle 101's Guide On Building Big Arms Week 7 • • • • Warm up: 1 x 20 repetitions. 95 pounds Set 2: 1 x 8 repetitions.All rights reserved Page 72 Share Big Arm Guide . 225 pounds Week 11 • • • • Warm up: 1 x 20 repetitions. 215 pounds Week 8 • • • • Warm up: 1 x 20 repetitions. 135 pounds Set 3: 1 x 12 repetitions. 225 pounds Week 10 • • • • Warm up: 1 x 20 repetitions. 135 pounds Set 3: 1 x 8 repetitions. 45 pounds Set 1: 1 x 8 repetitions. 135 pounds Set 3: 1 x 8 repetitions. 215 pounds Week 9 • • • • Warm up: 1 x 20 repetitions. 95 pounds Set 2: 1 x 8 repetitions. 45 pounds Set 1: 1 x 8 repetitions. 45 pounds Set 1: 1 x 8 repetitions.

190 pounds Notice that in cycle 2. you must find your starting point and from there. 135 pounds Set 2: 1 x 8 repetitions. 235 pounds As you can see. you are starting at a heavier weight. 135 pounds Set 3: 1 x 12 repetitions. Remember. 135 pounds Set 2: 1 x 8 repetitions. 45 pounds Set 1: 1 x 8 repetitions. 155 pounds Set 3: 1 x 12 repetitions. you will not start with the same weight your did week 1 of cycle 1. which will be performed in the same fashion. 95 pounds Set 1: 1 x 8 repetitions. However. You will start with something like: Cycle 2 Week 1 • • • • Warm up: 1 x 20 repetitions. 155 pounds Set 3: 1 x 8 repetitions. 95 pounds Set 1: 1 x 8 repetitions. build a steady progression of repetitions and weight all the while fitting everything into cycles. With each cycle. the progression is steady. After week 12. Follow these types of progressions and cycles and you’ll build a huge body as well as ripped.Building Muscle 101's Guide On Building Big Arms Week 12 • • • • Warm up: 1 x 20 repetitions. in this example. Copyright 2011 by Building Muscle 101 dot com . 95 pounds Set 2: 1 x 8 repetitions. you will take a two week break and return to perform cycle 2.All rights reserved Page 73 Share Big Arm Guide . full arms. This is how you truly build impressive muscle mass and something you must understand if you ever want to build 18 inch + arms. 190 pounds Week 2 • • • • Warm up: 1 x 20 repetitions. you should be adding at least a half an inch of muscle to your arms.

Nutrition is just as important as weight training so I strongly suggest you don’t skip this part because it will make all the difference in the world to your development. The body is introduced to a new stimuli Copyright 2011 by Building Muscle 101 dot com . over time lead to decreased strength levels and muscle growth. Nutrition is the other half. This is the basic equation of sustained muscle growth. Your body wants to reach a level where everything is in equal balance. your body needs the proper amount of: • • • Repair material . Fuel . Without a proper nutrition program in place.Building Muscle 101's Guide On Building Big Arms Next up. Your body. making them stronger than before to combat this trauma. The entire muscle building process is about muscle breakdown. An increase in strength levels. Since muscle is a very metabolic tissue. it will require more and more nutrients to sustain this new size and activity.Protein. strong arms (as well as a muscular body). you will reach your goals in half the time. This is how powerful proper nutrition is to your weight training program. will build your muscles back up.All rights reserved Page 74 Share Big Arm Guide . That’s right. but I will be talking about what you should be eating in order to grow big. Here’s what I mean. An increase in muscle size and body weight will require a proportionate increase in nutrients to sustain new growth levels. For the first 8 weeks. this also hinges on the fact that you MUST be consistent with your weight training regime. Fat As your body gets stronger and stronger. It’s only a matter of time. I’ll be very honest with you. your weight training gains will come to a halt. Progressive weight training basically tears the muscle down with each weight training session. I’m not going to get into a detailed discussion.Carbohydrates. hard gainers get into trouble. your body will always strive to reach equilibrium. However. if you can get your nutrition plan in place and follow it on a consistent basis. in response to this trauma. the muscles will eventually get bigger and bigger. half the time! Of course. Nutrition Weight training is one half of the key to building muscle. were going to talk about nutrition. This is where most young. You see. in order to do that. without an increase in quality nutrients will eventually. a new weight trainer will grow by leaps and bounds with a new training program.

day in and day out. This is what you MUST understand about nutrition if you want to build big.com/weight-lifting-diet. This is it’s number one job. you are going to grow big and strong. please see the following pages: http://www. add more muscle growth. Over time. Once this happens. it’s main job is to sustain and build muscle.building-muscle101. full muscles. However. If you want to know more about this nutrient.All rights reserved Page 75 Share Big Arm Guide . It’s as simple as that.html Copyright 2011 by Building Muscle 101 dot com . your going to reach your goals A LOT faster! Trust me on this on. the muscle gets a larger to accommodate new strength levels. and more importantly. Prepare your meals. Protein This is nutrient is needed to build and sustain muscle. What’s hard about it is the effort it takes to: • • • Plan your meals. Eat enough protein on a consistent basis and you’ll build muscle. This often leads to overtraining. muscle is a very active tissue and will require more nutrients to sustain. Also. There are other jobs that it performs such as acting as a secondary energy source but really. If the body doesn’t get what it needs to fuel and grow active tissues. In turn. Eat on a regular schedule However. this leads to injuries which is something we all want to avoid. It doesn’t have to be complicated because it’s not. Now. On the contrary. Eating to build muscle is a process that has to be consistent. but there are some important points you have to remember about. it will simply stop the growing process. it’s pretty simple. if you can do these three things on a regular basis. will become weaker and weaker until it reaches a balance. I’m not going to get into the details of nutrition here. the body stops getting stronger and over time.Building Muscle 101's Guide On Building Big Arms (weight training) which responds by getting stronger.

but the reality is. Helps maintain body temperature. so we need plenty of quality carbohydrates to fuel our physical efforts. For our purposes. What good is protein when we don’t have the energy to hit the weights? The activity of weight training demands a lot of energy. This nutrient is just as important as protein because we need grade A quality fuel in order to pump the weight. We need plenty of it to move the heavy weight laid out in this weight training program. “Fat will make you this. The main thing you have to remember about carbohydrates is that they provide fuel to our bodies. We all need carbohydrates to supply the energy we need to function on a day to day basis. Carbohydrates have gotten a bad rap over the last 15 years but you want to know something. Some of the main functions of fat is to: • • • Help maintain healthy hair and skin. we want to build quality muscle mass. is that we can’t survive without a certain level of fat in our diets. please see the following page: http://www. such as weight training. To find out more about this nutrient.”.building-muscle101.All rights reserved Page 76 Share Big Arm Guide . Serves as an energy source.html Fats Over the years.com/weight-lifting-diet. but carbohydrates is needed to fuel an activity. starchy. it’s all a load of crap. all we’ve been told how bad fat is. Copyright 2011 by Building Muscle 101 dot com . Protein is needed to build muscle.Building Muscle 101's Guide On Building Big Arms http://www.html Carbohydrates This is your bodies number one energy source. This means plenty of fibrous.building-muscle101. Especially when it comes to building muscle . Fat is very.. and some quick acting carbohydrates. and fat will add on that.You need to take in a certain amount of fat in order to build quality muscle mass.com/food-high-in-protein.. very important and must be included in our diets..

please. roughly I’m not going to get into a detailed discussion around fats but if you would like to know more. vitamins A. I highly recommend it. And Fats Should be in balanced “growth” combinations. you need to eat whole food combinations that will grow muscle tissue and not shrink it. muscular body. E. D. You should be eating for muscle growth . I’ve already outlined what you need for weight Copyright 2011 by Building Muscle 101 dot com . For our purposes. and K are fat soluble. How Much Should You Be Eating? Very important question. you may want to take a look at Will Brinks book called “body building revealed”. What you want to do is “prime” your body for muscle growth. Also.Simple as that.All rights reserved Page 77 Share Big Arm Guide .Building Muscle 101's Guide On Building Big Arms • Helps to insulate organs. Carbohydrates. You won’t gain an ounce of muscle mass without providing your body the nutrients it needs to grow. However. if you want to build a big. The thing you have to remember about fat is that is an essential nutrient and we have to keep it in our diets. to power up the weight. We will talk about for your recommended food intake and meal planning below. meaning these vitamins can’t be absorbed into the body without the help of fat. Remember. Fat helps to provide the necessary calories we need. this is a much needed nutrient because we are going to need to consume those extra calories to help build more muscle mass. fat is more calorie dense than protein or carbohydrates. For a complete discussion on muscle building nutrition. The most important thing you should remember from this short discussion is that each macronutrient: • • • Protein.

If you start to notice too much flab. Here’s a very basic look at the muscle building process: 1) 2) Intense weight training . This is it! If you can do this. cut down on the amount Copyright 2011 by Building Muscle 101 dot com . You should be consuming 1 to 1. The hard part is taking the time to plan everything else including how much you should be eating and what you should be eating. and from the right sources.All rights reserved Page 78 Share Big Arm Guide . you need to feed your body the correct amount of nutrients. its not easy. and get the proper amount of rest needed for muscle recovery. This is your recommended daily calorie intake in order to build muscle mass. You should be checking the mirror and taking body measurements on a weekly basis. right? Hit the weights hard and heavy. you should be eating anywhere between 20 and 25 calories per pound of body weight. Nothing fancy here.2 grams of protein per pound of body weight as well. to start. However. your going to grow. So how much should you be eating? In order to grow muscle mass. So.Building Muscle 101's Guide On Building Big Arms training. This is very important! Always monitor your progress. feed your body the correct amount of nutrients. the fun part is going to the gym and hitting the weights. however.750 calories per day. you should be consuming anywhere between 3. Personally. If you weight 150 pounds. you should be consuming anywhere between 150 to 180 grams of protein. if you weight 150 pounds. in order to grow.000 and 3.Breaks the muscle tissue down Feed the body the correct amount if nutrients in order to rebuild the muscle from weight training Rest and recover allows the body the time to absorb valuable nutrients while allowing the body to rest Muscle tissue rebuilds in order to adapt to the new stress levels caused by more intense weight training Start the cycle over 3) 4) 5) This is the basic process to muscle growth.

html http://www. and goals. you might as well flush 40% of your gains down the toilet.com/one-day-muscle-mass-menu. gender. I’ve personally used this system and it definitely works .500. Each menu plan is balanced in order to provide you with whole “growth” foods. and 4. these are sample plans that you can either follow or customize according to your tastes.Building Muscle 101's Guide On Building Big Arms of calories you are consuming.building-muscle101. I’m going to provide you with sample menu plans for different calorie requirements. Kyle Leon has a one of the best online resources dealing with exact nutrition for your specific body type.000.I have no problem recommending it and it is one of the best programs on the internet. I’ll provide you with some sample meals plans for different calorie requirements next. Without a proper meal schedule. I really can’t understand why because this element is probably one of the more important aspects of any fitness program. Sample muscle building meal plans Remember.500. age. I strongly suggest you have 5 to 6 meals per day in order to consume the necessary calories needed for muscle growth. Here’s what I suggest. Take an hour and plan out three days of meals and get a grocery list. Take the list to your local grocery store and get the food you need. Meal Planning Meal planning is an often overlooked aspect of any type of fitness program.building-muscle101. 2. check these pages out for additional meal plans and ideas: http://www.html Copyright 2011 by Building Muscle 101 dot com . This is important.All rights reserved Page 79 Share Big Arm Guide . Make sure you follow the meal plan to a tee. The following page will contain sample meal plans for 2.500 calories. 3.com/5-day-muscle-building-eating-schedule. Also. whether it be to lose weight or build muscle. I suggest you take a look at his video here.

you don’t need supplements.com/weight-lifting-diet.com/fitness-gaining-body-mass.building-muscle101.building-muscle101.All rights reserved Page 80 Share Big Arm Guide .html Supplements Building big. However. Choose supplements that have been proven to work and fit them into your regime.com/body-building-recipes.Building Muscle 101's Guide On Building Big Arms http://www. And Your diet is down to a science and you’ve been following it on a regular basis . However. may help to support muscle growth provided: 1) Your weight training regiment is going well and you are constantly making improvements in the weight room. I mean supplements that have been studied and have been documented to work.You’ve been making great muscular weight gains 2) If you can honestly say that both of these elements are down and going well.html http://www. I’m also going to say that supplements.building-muscle101.building-muscle101. if there is one piece of advice I can give is to only use what works.com/muscle-building-food. you may want to introduce supplements that have been clinically proven to work. When I mean “clinically” proven to work. and they may help provide a boost to your muscle building efforts.html http://www. muscular arms doesn’t require the use of supplements.com/pre-workout-post-workout-meal-information. *Do you know someone who is in dire need of this book? Click here to send them an invite!!* Copyright 2011 by Building Muscle 101 dot com .html http://www.html http://www.building-muscle101. If you can follow the above noted weight training schedule and meal plans. The choice will be up to you regarding the use of supplements. I’m going to say that supplements aren’t needed to build muscle.

*Do you know someone who is in dire need of this book? Click here to send them an invite!!* Copyright 2011 by Building Muscle 101 dot com . This is just as important.Building Muscle 101's Guide On Building Big Arms What types of supplements am I talking about? Protein Protein supplements may help provide additional protein to your daily diet. However. Both provide plenty of first class protein per serving and taste better than 90% of the powders out there. its much easier to whip up a protein shake and take it with me instead of having to cook up a meal and take it with me in containers. It ensures that body is always topped up with quality vitamins and minerals. Vitamin/mineral pak Building big arms takes a lot of effort and hard work. The thing you have to remember about vitamin and minerals is that they don’t directly contribute anything to muscle growth. immediately after weight training (or sometimes 45 minute prior). I take a protein supplement such as a protein powder. and one just before I go to bed. This can leave your body in a weakened state which. I use protein supplements out of convenience. I take one vitamin and mineral pak right after my breakfast.It’s called Animal Pak by Universal Nutrition. first thing when I wake up. It’s great and it works . Personally. their job is to make sure everything is in place and keep things moving in your body so that muscle growth can take place. will be drawing heavily from the food that you eat. There are a number of vitamin and mineral paks out there but I’ve been using one pak for the last 20 years. I stick with brands that are established and have a good product. If your going to take a vitamin and mineral pak.All rights reserved Page 81 Share Big Arm Guide . Sometimes. I suggest your try this product. This is the number one reason why I always take a vitamin/mineral pak. I enjoy Cyto Sports muscle milk and Nx Labs ISO XP. I want to make sure there’s plenty of vitamins and minerals in my body to make sure my body is primed for muscle growth.

especially on core compound lifts. I take creatine 30 minutes prior to my workouts and immediately after my workouts. it’s creatine.html Copyright 2011 by Building Muscle 101 dot com .building-muscle101. and it will help improve strength levels in all movements. remember. Dymatize Xpand is one of the better creatine products out there and will certainly help improve strength levels. see the following pages: http://www.building-muscle101. If there is one supplement that will help provide. Here are some of my personal choices for creatine products: • • • • Dymatize Xpand NOZ Supercharged Gaspari Size On BSC Cell Mass When it comes to using supplements.html I’ve used plenty of creatine products in the past but I’ve had best success with Dymatize products.Building Muscle 101's Guide On Building Big Arms Creatine Creatine has been around since the early ‘90s and it’s longevity can be attributed to one thing. I think we can all agree that creatine has been clinically proven to provide additional short term energy for added strength.com/weight-lifting-supplements. you don’t need anything fancy. Personally. I’m not going to get into detail here with creatine because I’ve covered it plenty of times in the main body of the website. For more information about using supplements. it works. Stick with what works and you’ll get the results you want. The only thing you have to remember about creatine is that it does indeed work. You can read more about creatine in the following pages: http://www.All rights reserved Page 82 Share Big Arm Guide . improved short term strength.com/creatine-information.

using the exact same ingredients and in the exact same dosages . I’ve read this book and tried a couple of the formulas and you know what. in bulk.For a fraction of the price. Rest and Recovery Your body needs rest in order for it to recover and grow from intense weight training. I’ve planned the rest times for you in the above weight training schedule.All rights reserved Page 83 Share Big Arm Guide . This should give you plenty of time to rest up and give your body the time it needs to grow.building-muscle101. but please remember.building-muscle101. this is how I did it. please see this page: http://www.building-muscle101. I’ve also personally reviewed this book and you can read it here. it was pretty darn close! Click here to start making your own discount muscle building and fat burning supplements.com/supplements-to-increase-size. Try and get at least 8 hours of quality sleep each and every night.html I want to recommend a resource that I know will help you with your supplement questions.html http://www. Most aspiring weight trains think muscle is built in the gym while your weight training but nothing could be further from the truth. For more information about rest and recovery.html Final Thoughts This program is how I built my arms to just over 19 inches.Building Muscle 101's Guide On Building Big Arms http://www. This resource will tell you how to make all of the popular supplements.com/muscle-recuperation. There are plenty of other ways to build big arms and I’m sure there are plenty of guys out there who have their own way of doing it. muscle is built while you are resting. Good thing for you. In reality. This is why it is very important for you to plan your recovery times and make the most of it. Copyright 2011 by Building Muscle 101 dot com .com/supplement-stack. It’s during rest time that your body actually rebuilds itself in order to adapt to higher levels of stress (weight training).

week after week. there are some truly amazing programs out there that I’ve had a chance to review and can really help out. Now. protein.net Good luck and all the best. carbohydrates. Take a look here. send them on over and I’ll post them to the website (If you wish). There is one program that I’ve recently discovered and it is Kyle Leon’s Muscle Maximizer. and rest times that works best for your body type. fat.building-muscle101. If you have any questions. and test again until you find the right combination of exercises.Building Muscle 101's Guide On Building Big Arms In my 20 odd years of weight training. A complete system that provides you with a custom nutrition and weight training plan. day after day. Remember. I suggest you follow the program and make any adjustments that you may deem necessary such as adding in an odd exercise or taking a couple of extra days off. and month after month. The most important point I can make is to improve with each passing workout. Building big arms and a muscular body takes time and a heck of a lot of hard work. A great book that will outline how to build the maximum amount of muscle while burning fat. please send them to: building-muscle101@ontera.com Do you know someone who is in dire need of this book? Click here to send them an invite!! Copyright 2011 by Building Muscle 101 dot com . Fantastic book. Feed the Muscle”. I recommend Tom Venuto’s book called “Burn the Fat.All rights reserved Page 84 Share Big Arm Guide . this is not an overnight deal. Blake www. diet. The program tells you exactly how much calories. Remember. If there is one thing I’ve learned in body building is that there is no one routine that will be custom fit for everyone. designed specifically for your body type. if you want to send in some photos and progress reports. and meals you should be consuming in order to build a ripped and muscular body. I’ve tried plenty of other routines and systems and this is one program that I always come back to. For burning fat. You have to test. I have no problem recommending it because I’ve used it and it works. test.

All rights reserved Page 85 Share Big Arm Guide .Building Muscle 101's Guide On Building Big Arms Training Diary Date: Time: Exercises Super Set 1 Ba rbell curls Close grip bench press sets reps wt Day: Arms Weight: sets reps wt sets reps wt sets reps wt sets reps wt Super Set 2 Seated BB curls Skull crushers Super Set 3 Preacher curls Standing cable press downs Notes Cardio notes Copyright 2011 by Building Muscle 101 dot com .

All rights reserved Page 86 Share Big Arm Guide .Building Muscle 101's Guide On Building Big Arms Training Diary Date: Time: Exercises Legs Leg extension Squats Leg press sets reps wt Day: Legs Weight: sets reps wt sets reps wt sets reps wt sets reps wt Hamstrings Leg curls Calves Standing calf raises Notes Cardio notes Copyright 2011 by Building Muscle 101 dot com .

Building Muscle 101's Guide On Building Big Arms Training Diary Date: Time: Exercises Chest Bench Press Incline DP Dips sets reps wt Day: Chest and Back Weight: sets reps wt sets reps wt sets reps wt sets reps wt Back Lat ma chine pull down Barbell bent over row Seated cable row Notes Cardio notes Copyright 2011 by Building Muscle 101 dot com .All rights reserved Page 87 Share Big Arm Guide .

Building Muscle 101's Guide On Building Big Arms Training Diary Date: Time: Exercises Shoulders Sea ted front barbell press Seated dumbbell press Side lateral raise Shrugs sets reps wt Day: Shoulders and Abs Weight: sets reps wt sets reps wt sets reps wt sets reps wt Abs Crunches Notes Cardio notes Copyright 2011 by Building Muscle 101 dot com .All rights reserved Page 88 Share Big Arm Guide .

Building Muscle 101's Guide On Building Big Arms Body Evaluation Name: Date: Time in weeks to attain goal: Actual Body statistics: Body weight Body fat percentage Suprailliac Lean body m ass Goal Body measurements: Wa ist Chest Left arm Right arm Quadriceps Left calf Rig ht calf Neck Forearm Notes: Copyright 2011 by Building Muscle 101 dot com .All rights reserved Page 89 Share Big Arm Guide .

Building Muscle 101's Guide On Building Big Arms Meal Log Weight: Day: Date: Food Am ount Calories Protein Carbs Fat Time Copyright 2011 by Building Muscle 101 dot com .All rights reserved Page 90 Share Big Arm Guide .

All rights reserved Page 91 Share Big Arm Guide .Building Muscle 101's Guide On Building Big Arms Click Here For More Information Copyright 2011 by Building Muscle 101 dot com .

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