Enter the most successful high-rep training program on the market, which will train the weapons in a special way for maximum gains. This exercise entails performing 30 repetitions in each of your sets, which may seem simple at first, but it will exhaust your arms and stimulate massive development. In reality, the incredible pump and vascularity that such a simple workout can produce will astound you.
Reaching a plateau is one of the most common training issues, and the faster you get out of it, the more progress you'll make in the long run, so don't waste any more time. This approach stresses the arm muscles in a way that increases blood flow and boosts the development of muscle-building hormones, resulting in maximum growth stimulus. So don't be put off by the workout's brief duration; give it a chance and you'll discover that it's actually very demanding and rewarding!
Workout with 30 reps
When it comes to weight, 40 percent of your 1RM is a good place to start. Take a 20 kg barbell for this routine if you can lift 50 kg for one rep on the biceps.
The workout consists of three biceps and three triceps exercises that will be alternated as follows: 3 sets of one biceps exercise, 3 sets of one triceps exercise, 3 sets of the second biceps exercise, 3 sets of the second triceps exercise, 3 sets of the third biceps exercise, 3 sets of the third triceps exercise, 3 sets of the third triceps exercise, 3 sets of the third triceps exercise, 3 sets of the third triceps exercise, 3 sets of the third triceps
Your goal should be to complete 30 reps for each set (no matter how difficult it is! ), with a 45-second rest in between. Feel free to raise the weight if this proves to be too easy.
If you're on a really low carb diet or an intense cutting regimen, this exercise won't give you great results, so eat plenty of fast-digesting carbs before, during, and after the workout to keep the glycogen coming and improve recovery.
Here are three highly successful sample workouts that will give you an idea of how the process works and can be easily customized to meet your specific needs and goals.
1st Workout
* For the triceps, 3 sets of EZ bar bicep curls alternated with 3 sets of barbell skull crushers.
* 3 sets of triceps pushdowns alternated with 3 sets of bicep hammer curls
* 3 sets preacher biceps curls and 3 sets bodyweight triceps dips alternated.
* Extend
No. 2 Workout
* 3 sets of near grip bench presses alternated with 3 sets of focus bicep curls
* 3 sets of incline hammer bicep curls alternated with 3 sets of overhead triceps extensions on an * inclined bench
* 3 sets of triceps kickbacks alternated with 3 sets of deep grip barbell bicep curls
* Extend
No. 3 Workout
* 3 sets of overhead triceps cable extensions alternated with 3 sets of reverse barbell bicep curls
* 3 sets of one arm triceps cable extensions alternated with 3 sets of standing biceps cable curls
* 3 sets of preacher curls with neutral grip alternated with 3 sets of diamond push-ups.
* Extend
This exercise should only be done once a month because doing it more often will lead to overtraining and interfere with other aspects of your daily routine. Remember that all upper-body movements necessitate arm strength. However, if you use it correctly, it will undoubtedly assist you in breaking through plateaus and propelling your success beyond your wildest dreams!