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The Arm Workout (MOST EFFECTIVE)

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Rating: 4.5; Vote: 2

The one hundred arm workout requires all out effort, but the results are nothing short of amazing if you follow the biceps and triceps exercises and protocols shown here. As always a solid arm workout should consist of exercises for your biceps and triceps but also not forget to hit those other arm muscles like the brachialis and forearm muscles. That said, even that doesn t make this workout for arms complete. In order to fill up your shirt sleeves with a well rounded workout you need to spend more time focusing on the reps that actually count to help you get bigger arms. That is what we do in this workout. If you look at most arm workouts people perform, they usually consist of the same arm exercises. The issue isn t necessarily what you re doing but how you re doing them. In order to increase the intensity of the workouts you are doing you have to focus on increasing the intensity of each set you perform. Consider that in a normal set of 12 reps that only the last 2-3 are actually hard enough to provide enough stimulus for muscle growth. What if you had a way that allowed you to more quickly tap into those harder, more growth producing reps more quickly? You do, by incorporating a rest pause technique into your training. Here, when the set is resumed you are instantly back to recruiting more type II fibers which are more easily able to respond to your hard work in the form of new size. The accumulation of these more difficult, effective reps is what can easily help you to increase the size of your arms while decreasing the length of your workout. With the arm workout technique shown here and in this series, you re going to more quickly intensify your training and lead to faster growth in your arms. Perform a set of the biceps or triceps exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark. Keep in mind, failure is the inability to perform another concentric repetition without sacrificing form to the point where the exercise either becomes unsafe or unrecognizable. This is called the ignition set. At this point, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed. You are still using the same load however, therefore your arms are still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps (or in some cases below, 10 reps, even if you re getting just 1 out at a time until your work on that exercise is complete. If for some reason you are unable to complete any more reps on your way to 20, end your set and aim to complete all 20 the next time you perform this workout. Here is how to construct the 100 arm workout with that in mind. Barbell Curls - Ignition Set into 20 Effective Reps as a Rest/Pause DB JM Press - Ignition Set into 20 Effective Reps as a Rest/Pause DB Cross Body Hammer Curls - Ignition Set into 20 Effective Reps as a Rest/Pause Triceps Pushdowns - Ignition Set into 20 Effective Reps as a Rest/Pause Weighted Upright Dips - Ignition Set into 10 Effective Reps of Paused Upright Dips as a Rest/Pause Biceps Chin Ups - Ignition Set into 10 Effective Reps of Negative Chin Hangs as a Rest/Pause Optional: Hell in a Hundred x 100 reps Banded Biceps Curls with Banded Overhead Triceps Extensions All totaled, this will amount to 100 effective reps in this intense arm workout with the finisher as an option for those who are truly looking for a workout that will blast their arms and might require new t-shirts. If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later arm exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout.
Date: 2022-10-16

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Comments and reviews: 14

Snowsportsrule2112
Hi Jeff,
Hopefully a little background is helpful for my question:
Generally I love lifting and I actually own and have completed several of your programs, but I ve just gone through a divorce and feel like I need to train for and complete a marathon.
It s been a long time since I ve run consistently and about 4 months since I ve lifted (divorce got to me a lot and stopped lifting or really taking care of myself )
Anyway. I feel that joint health is very important, especially while training for a marathon. I have a somewhat bum ankle and knee on my right leg; I can run just fine, but I can tell it s not optimal or ideal.
So my question how can I incorporate strength training into my marathon training and help my joints along the way and prevent long term damage from all the impact. Do you already have any programs that would be a good compliment to a marathon of I made a few modifications?
I d really appreciate your help, thoughts, advice, etc.
Thank you in advance!
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Produktiivi
Hi Jeff! Been watching all of your videos, and still have a question on My mind. I workout pretty consistent about 3-4 times a week and eat high protein diet with deficit calories, because im trying to recomposite my body. But The real question is that is My training sufficient when some days i get to go to The gym and get good overload, but some days i workout home with higher Rep ranges? My goal is ultimately to put on muscle and get a good physique. At The Time i am about 5'6'' 200lbs with 21% bodyfat and eat about 140grams of protein every day.
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Anand
I'm from INDIA. I saw your hip hinge video but there are more questions about that Some trainers says don't hip hinge during squats, deadlift, barbell hip thrust. But even in chest press, when we create arc in back, hip hinge happens, So HOW to decide that in which exercises we have to do hip hinge necessarily and in which exercises we have not to do. And what are the benefits and harm of hip hinge in particular exercises.
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Amr
I do have a question for you, Jeff. I really like the ER (effective reps) style workout and am finding it very effective and easy to replace the usual 3-4 sets of 10-12 reps on any exercise. My question is: is there any particular common exercise that you will not recommend using the ER style for?
Keep up the great work, and I cant wait for the next workout!
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Dan
Jeff, how often should these be used in a training regimen? Meaning should we do these almost exclusively (for all body parts worked) or perhaps do these every other week, etc? Because I know that you also often point to the importance of varying our workouts to stimulate growth and gains. Thanks for all you do!
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Sujay
Hey Jeff I'm tired of asking this question to you.
Take some efforts to answer me man.
Is it okay to eat 100 grams or 50 grams of soya chunks to get the protein on regular basis every single day as other options are bit expensive to me.
Will it harm in the long run and on testosterone levels
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Kanye
Hey jeff, i m 17 years old, i m doing workout last 2 years, but now right now cuz of my exams. but i got a problem i. e. my height, my height is i guess 5 feet 6 inches, i wanna increse it. plzz tell me any solution? Really need ur help jeff. plzz reply.
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David
Wow. This would be very intense and would be very taxing on one's recovery ability. Would it be best (for natural lifters) to be used to replace only one of your arm workouts in a given week with the rest of your arm workouts not being this intense?
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WOLVERINE
So only when building muscle rest / pause during sets?
The guy who was voted most shredded supposedly once said to NOT rest / pause and instead go from one workout right to the next.
Should you use this method only while shredding then?
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Parth
Your 22 days arms challenge video is so amazing lots of people including me get really great result, can you make something like that with chest? I mean train chest evryday and see amaizng reuslt in 22 days or one month is it possible?
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JP
Q&A Jeff, my abs, glutes and muscles in between my shoulder blades are almost non-existent due to sitting all the time.
What beginner exercise s can I do to reverse these. I don t have the stomach; or the ass, to get myself moving.
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Fletcher
Incase you haven t watched Coach Gregs video, trying to do 20 effective reps even for a ifbb pro on HRT, trying to do even 1 rep with a 15 second break for 20 reps is basically impossible and would take 20+ minutes at least
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Ziga
So then i do just one set of 20 effective reps? Not like 4 sets. I know it would take much longer but that's it? It definitely takes less time and by the explanation it must be better
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Juanes
my secret to having huge biceps was just doing fullbody 3 times a week and doing sprint early in the morning on a small incline for 20 minutes like jeff did in some old videos.
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