A complete periodization of 12 weeks
4 workouts per week
5 PDF (Approximatively 80 pages)
Explanations of the methods used on certain exercises
An RPE chart to help gauge your level of effort
The most effective approach to get rapid arm growth.
In simpler words: the program itself will get your arms bigger and because of the neuromuscular improvements you will make, your arms will respond better to your regular training afterward.
If you are one of these posers who shy away from hard work on the big basic lifts and do endless sets of curls and triceps press downs, this plan will be too much for you to handle!
YES, it is an arm specialization program. YES, you will be doing some direct biceps/triceps work four times per week. But it still is a plan that includes plenty of work on the big basic lifts.
The backbone of the plan is my Omni-Contraction Training System. This is an approach that uses three whole-body workouts per week, using 3-4 multi-joint exercises per day. Each workout focuses on one type of muscle action (eccentric, isometric, or concentric).
There are three elements that make this plan an arm specialization program:
- The multi-joint movements are selected to increase arm activity, even the lower body exercises!
- On each of the three main workouts of the week, after the 3 main lifts, you have isolation work for your arms.
- Your fourth weekly workout is an intense upper arm session.
Are you ready?