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Best 4 Week Workout For Brutal Ripped Arms

How To Build Muscle and Burn Fat...FAST!!

Training arms is fun. Really, it's just so much fun knowing that with each passing workout they get bigger and bigger.

Unlike legs, which can be brutally hard (Which explains all the big arms and little legs out there), training arms is super exciting and requires little work (relative to big muscle groups such as the back and legs).

Sometimes, I just get the urge to add a little more size to my arms and just train the hell out of them. I'll usually get this way just before summer when I know my arms are going to hanging out of a t-shirt.

I get a ton of questions about how to build big arms so, I thought, why not put together a quick and dirty arm training program. So, for this month's workout, I thought I'd pass on a 4 week arm routine.

The first thing I have to say about building big arms is that they need to be given priority over everything else. What you want to do is train them first in your weight lifting cycle and you'll only train arms and nothing else. This way, you give them 100 percent of your effort and attention. Rest assured that once you start to do this, your arms will start to grow (assuming your diet is in place). 

WEEK 2, 3 and 4 will be uploaded shortly

A Note On Rest and Tempo

It is well advised to perform each lift as quickly as possible while absolutely controlling the negative/lowering phase of each lift.

Time under tension is a critical factor in any hypertrophy phase, and ideally you want sets lasting between 40 and 60 seconds.

Rest periods should be between 75 and 90 seconds for your “A” exercises and between 45 and 75 seconds for the remainder of the program. Once you feel like you’re ready to go, move on to the next set.

On the high rep “D” exercises, use intra-set rest as much as necessary. Your goal is to get all the reps in..