6 Weeks To Sick Arms
When I used to train at Gibson's Gym in Manchester, Connecticut, one of the slogans on the back of the gym T-shirts read, "It doesn't matter what kind of car you drive. What matters is the size of the arms hanging out of the window."
Big arms not only symbolize masculinity, but they're also the most visible body part you have. So it's no surprise that big arms seem to be what every guy, and even many women, want.
Regardless of where you're starting from, this 6-week program will heap a noticeable amount of size onto your arms. Some of you can expect to put on an inch or more on your arms by the end.
This 6-week program is a progression that ramps up the training frequency (how often you train arms each week) starting at once per week in week one; twice per week in week two; and three times per week in weeks three through five. Then you back way off in the final week, number six, to just once per week again.
Trust me, there's a method to this madness.
Week one is designed to annihilate your biceps and triceps. You'll pull out all the stops, using negative rep training to really destroy every single muscle fiber you can in your arms.
You'll need a good week to recover from this onslaught. The next week pops your guns with lighter weight and higher reps. Volume will be low in these workouts, by design. You'll still be recovering from the previous week.
These workouts will help you to better recover from the previous week and will get you ready for the crazy three weeks that are to come.
In weeks three, four, and five, you will be hitting arms three times per week. If you think that sounds like overtraining, you're precisely right. But overtraining does not happen immediately. It takes several weeks to actually become overtrained. The technical term for training that can lead to overtraining is called overreaching.
And what's interesting about overreaching is that research shows that if your diet is adequate in calories, protein and carbs, as well as the right supplements, then you can actually capitalize on overreaching and turn it into a way to grow bigger and stronger.
Several studies from the university of Connecticut have shown that when subjects overreach for several weeks, during the two weeks following, they grow significantly bigger and stronger while taking it easy. The key is to stop the overreaching just before it turns into overtraining.
That's why you'll be training arms three times per week in weeks three through five and then switch it up to just once per week in week six. I also suggest that the week after week six you take it fairly easy on your arms and train them just once that week before getting back into any serious training programs.
The 3-day a week arm training not only is designed to shock your muscles into growing with frequent and intense workouts that cause overreaching, but it also takes advantage of the staircase effect for building muscle.
This refers to the fact that training activates genes in muscle fibers that are responsible for the many of the adaptations that take place, such as muscle growth and strength increases.
For example, consistent training activates certain genes that result in building more muscle fiber protein, which means more muscle size and strength. These genes are typically activated over hours, with some remaining activated for days.
Repeated workouts, if timed appropriately, can build upon the activation of the genes to reach an even higher activity level and greater muscle growth. This is referred to as the staircase effect.
In other words, let's say a certain gene involved in muscle growth is activated by a workout to the point that its activity is boosted by 100% following the workout, then slowly declines in activity over the next few days so that the day after the workout it is still up by 75%, and the second day after the workout it is up by 50%, then the third day it is up by just 25%, and finally on the fourth day after the workout it is back to the original level.
If you performed the workout on the fourth day after the first workout or later, then that gene would be bumped back up to 100% of its originally activity.
However, if you worked out on the second day after the first workout, when the gene was still up by 50%, then you could potentially bump up its activity to 150%. This could lead to even greater muscle growth and strength gains than if you waited to train again after the fourth day or later, like one week later.
This is one reason why training a muscle group every 48 hours could lead to even greater muscle growth and strength gains than training every seven days.
Of course, this program is not all about training frequency. While moving to more frequent workouts can help you to build extra size on your arms, to really get them up there in size will require pulling out all the stops. So intensity techniques, like drop sets, forced reps, rest pause, negative reps and supersets will be key in forcing them to grow.
These techniques will not only put more stress on the muscle, but they are also known to boost growth hormone levels. In fact, one study from Finland reported that subjects doing forced reps increased GH levels 3 times higher than when they just stopped after reaching muscle failure.
That extra growth hormone will be put to good use initiating muscle recovery and growth that will get that tape measure stretching. Another study reported in the Journal Medicine & Science in Sports & Exercise that subjects using negative rep training led to high GH levels.
Another key element to this program is the constant switching up of weight amd rep ranges every workout to keep your arms growing. This is known as periodization, and research confirms that using periodization, which is the continual cycling of weight and rep ranges, produces the greatest gains in muscle size and strength.
One form of periodization that appears to be superior to other forms is called undulating periodizaion, which is simply the constant switching up of weight and rep ranges every workout. Research studies from both Brazil and the University of Connecticut have supported this form of training for making continued gains.
Since you'll be training arms pretty much every other day during weeks three, four and five, you may be worried about your arms still being sore when you train them. Don't be.
Research from Japan shows that when subjects workout intensely to cause muscle pain and train that muscle again just two days later and again four days later when the muscle is still sore, it does not impede recovery. Plus this can actually help them grow.
One study found that when subjects trained the same muscle group just two days, the catabolic hormone cortisol was lower. Since cortisol competes with testosterone, having lower cortisol levels during and after workouts can make you more anabolic and allow your testosterone to better enhance muscle growth.
However, based on the week and number of times you are training arms, you will be training on four different days of the week and pairing up different muscle groups each week.
Use the following training splits for each week of the Six Weeks to Sick Arms program.
Six Weeks to Sick Arms Workouts
Printable Page 
PDF Document
*To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.
#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.
^Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
Printable Page PDF Document
Printable Page PDF Document
Printable Page PDF Document
*To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.
#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.
^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
Printable Page PDF Document
Printable Page PDF Document
Printable Page PDF Document
*To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.
#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.
^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
Printable Page PDF Document
Printable Page PDF Document
Printable Page PDF Document
*To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.
#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing
^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
Printable Page PDF Document
Printable Page PDF Document
Printable Page PDF Document
Adapted from the ebook Six Weeks to Sick Arms (Bowleg Media LLC, 2011), by Jim Stoppani, PhD.
Discover the scientifically proven methods that will transform your arms, adding inches to your size in just 6 short weeks using "The Arm Annihilation Method" developed by Jim Stoppani Ph.D.
This ebook is jammed with the training, supplementation and nutrition plans needed for great results.
Big arms not only symbolize masculinity, but they're also the most visible body part you have. So it's no surprise that big arms seem to be what every guy, and even many women, want.
Regardless of where you're starting from, this 6-week program will heap a noticeable amount of size onto your arms. Some of you can expect to put on an inch or more on your arms by the end.
This 6-week program is a progression that ramps up the training frequency (how often you train arms each week) starting at once per week in week one; twice per week in week two; and three times per week in weeks three through five. Then you back way off in the final week, number six, to just once per week again.
Trust me, there's a method to this madness.
Week one is designed to annihilate your biceps and triceps. You'll pull out all the stops, using negative rep training to really destroy every single muscle fiber you can in your arms.
You'll need a good week to recover from this onslaught. The next week pops your guns with lighter weight and higher reps. Volume will be low in these workouts, by design. You'll still be recovering from the previous week.
These workouts will help you to better recover from the previous week and will get you ready for the crazy three weeks that are to come.
In weeks three, four, and five, you will be hitting arms three times per week. If you think that sounds like overtraining, you're precisely right. But overtraining does not happen immediately. It takes several weeks to actually become overtrained. The technical term for training that can lead to overtraining is called overreaching.
And what's interesting about overreaching is that research shows that if your diet is adequate in calories, protein and carbs, as well as the right supplements, then you can actually capitalize on overreaching and turn it into a way to grow bigger and stronger.
Several studies from the university of Connecticut have shown that when subjects overreach for several weeks, during the two weeks following, they grow significantly bigger and stronger while taking it easy. The key is to stop the overreaching just before it turns into overtraining.
That's why you'll be training arms three times per week in weeks three through five and then switch it up to just once per week in week six. I also suggest that the week after week six you take it fairly easy on your arms and train them just once that week before getting back into any serious training programs.
The 3-day a week arm training not only is designed to shock your muscles into growing with frequent and intense workouts that cause overreaching, but it also takes advantage of the staircase effect for building muscle.
This refers to the fact that training activates genes in muscle fibers that are responsible for the many of the adaptations that take place, such as muscle growth and strength increases.
For example, consistent training activates certain genes that result in building more muscle fiber protein, which means more muscle size and strength. These genes are typically activated over hours, with some remaining activated for days.
Repeated workouts, if timed appropriately, can build upon the activation of the genes to reach an even higher activity level and greater muscle growth. This is referred to as the staircase effect.
In other words, let's say a certain gene involved in muscle growth is activated by a workout to the point that its activity is boosted by 100% following the workout, then slowly declines in activity over the next few days so that the day after the workout it is still up by 75%, and the second day after the workout it is up by 50%, then the third day it is up by just 25%, and finally on the fourth day after the workout it is back to the original level.
If you performed the workout on the fourth day after the first workout or later, then that gene would be bumped back up to 100% of its originally activity.
However, if you worked out on the second day after the first workout, when the gene was still up by 50%, then you could potentially bump up its activity to 150%. This could lead to even greater muscle growth and strength gains than if you waited to train again after the fourth day or later, like one week later.
This is one reason why training a muscle group every 48 hours could lead to even greater muscle growth and strength gains than training every seven days.
Of course, this program is not all about training frequency. While moving to more frequent workouts can help you to build extra size on your arms, to really get them up there in size will require pulling out all the stops. So intensity techniques, like drop sets, forced reps, rest pause, negative reps and supersets will be key in forcing them to grow.
These techniques will not only put more stress on the muscle, but they are also known to boost growth hormone levels. In fact, one study from Finland reported that subjects doing forced reps increased GH levels 3 times higher than when they just stopped after reaching muscle failure.
That extra growth hormone will be put to good use initiating muscle recovery and growth that will get that tape measure stretching. Another study reported in the Journal Medicine & Science in Sports & Exercise that subjects using negative rep training led to high GH levels.
Another key element to this program is the constant switching up of weight amd rep ranges every workout to keep your arms growing. This is known as periodization, and research confirms that using periodization, which is the continual cycling of weight and rep ranges, produces the greatest gains in muscle size and strength.
One form of periodization that appears to be superior to other forms is called undulating periodizaion, which is simply the constant switching up of weight and rep ranges every workout. Research studies from both Brazil and the University of Connecticut have supported this form of training for making continued gains.
Since you'll be training arms pretty much every other day during weeks three, four and five, you may be worried about your arms still being sore when you train them. Don't be.
Research from Japan shows that when subjects workout intensely to cause muscle pain and train that muscle again just two days later and again four days later when the muscle is still sore, it does not impede recovery. Plus this can actually help them grow.
One study found that when subjects trained the same muscle group just two days, the catabolic hormone cortisol was lower. Since cortisol competes with testosterone, having lower cortisol levels during and after workouts can make you more anabolic and allow your testosterone to better enhance muscle growth.
Training Splits
To properly hit your arms during these 6 weeks, you'll need to alternate your training split. Each week you will follow a four-day training split.However, based on the week and number of times you are training arms, you will be training on four different days of the week and pairing up different muscle groups each week.
Use the following training splits for each week of the Six Weeks to Sick Arms program.
Week 1
Use this training split during week one.
Monday: Triceps/Biceps
Tuesday: Legs/Calves
Wednesday: Off
Thursday: Back/Abs
Friday: Chest/Shoulders/Traps
Saturday: Off
Sunday: Off
Tuesday: Legs/Calves
Wednesday: Off
Thursday: Back/Abs
Friday: Chest/Shoulders/Traps
Saturday: Off
Sunday: Off
Week 2
Use this training split during week two.
Monday: Triceps/Biceps
Tuesday: Back/Legs/Calves
Wednesday: Off
Thursday: Biceps/Tricep
Friday: Chest/Shoulders/Traps/Abs
Saturday: Off
Sunday: Off
Tuesday: Back/Legs/Calves
Wednesday: Off
Thursday: Biceps/Tricep
Friday: Chest/Shoulders/Traps/Abs
Saturday: Off
Sunday: Off
Weeks 3-5
Use this split during weeks three, four and five.
Monday: Triceps/Biceps
Tuesday: Chest/Shoulders/Traps/Abs
Wednesday: Back/Biceps/Triceps
Thursday: Off
Friday: Biceps/Triceps
Saturday: Back/Legs/Calves
Sunday: Off
Tuesday: Chest/Shoulders/Traps/Abs
Wednesday: Back/Biceps/Triceps
Thursday: Off
Friday: Biceps/Triceps
Saturday: Back/Legs/Calves
Sunday: Off
Week 6
Use this training split during week six.
Monday: Chest, Abs
Tuesday: Back, Calves
Wednesday: Off
Thursday: Shoulders/Traps/Legs
Friday: Triceps/Biceps
Tuesday: Back, Calves
Wednesday: Off
Thursday: Shoulders/Traps/Legs
Friday: Triceps/Biceps
Six Weeks to Sick Arms Workouts
Close-Grip Barbell Bench Press
xxsetsrepsxxClose-Grip Barbell Bench Press
3 sets of 3-5 reps*
2-3 min restClose-Grip Barbell Bench Press
3 sets of 6-8 reps#
2-3 min restSeated Triceps Press
3 sets of 6-8 reps^
2-3 min restTriceps Pushdown
3 sets of 6-8 reps^
2-3 min restBarbell Curl
3 sets of 3-5 reps*
2-3 min restBarbell Curl
3 sets of 6-8 reps#
2-3 min restIncline Dumbbell Curl
3 sets of 6-8 reps^
2-3 min restPreacher Curl
3 sets of 6-8 reps^
2-3 min rest
Printable Page PDF Document#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.
^Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
Week 2:
Monday: Triceps/Biceps
Triceps Pushdown
3 sets of 15-20 reps
1 min restLying Triceps Press
3 sets of 15-20 reps
1 min restSeated Triceps Press
3 sets of 15-20 reps
1 min restIncline Dumbbell Curl
3 sets of 15-20 reps
1 min restTwo-Arm Dumbbell Preacher Curl
3 sets of 15-20 reps
1 min restHammer Curls
3 sets of 15-20 reps
1 min rest
Printable Page PDF Document
Thursday: Biceps/Triceps
Close-Grip EZ Bar Curl
3 sets of 20-25 reps
1 min restHigh Cable Curls
3 sets of 20-25 reps
1 min restStanding Biceps Cable Curl(behind the back)
3 sets of 20-25 reps
1 min restDips - Triceps Version
3 sets to failure
1 min restCable Rope Overhead Triceps Extension
3 sets of 20-25 reps
1 min restTriceps Pushdown
3 sets of 20-25 reps
1 min rest
Printable Page PDF Document
Week 3:
Monday: Triceps/Biceps
Close-Grip Barbell Bench Press
3 sets of 3-5 reps*
2-3 min restClose-Grip Barbell Bench Press
3 sets of 4-6 reps#
2-3 min restSeated Triceps Press
3 sets of 4-6 reps^
2-3 min restTriceps Pushdown
3 sets of 4-6 reps^
2-3 min restBarbell Curl
3 sets of 3-5 reps*
2-3 min restBarbell Curl
3 sets of 4-6 reps#
2-3 min restIncline Dumbbell Curl
3 sets of 4-6 reps^
2-3 min restPreacher Curl
3 sets of 4-6 reps^
2-3 min rest
Printable Page PDF Document#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.
^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
Wednesday: Biceps/Triceps
Concentration Curls
3 sets of 10-12 reps
1-2 min restStanding Biceps Cable Curl(behind the back)
3 sets of 20-25 reps*
1 min restMachine Preacher Curls
3 sets of 10-12 reps
1-2 min restStanding One-Arm Dumbbell Triceps Extension
3 sets of 10-12 reps
1-2 min restTriceps Pushdown
3 sets of 10-12 reps
1-2 min restBench Dips
3 sets of 10-12 reps
1-2 min rest
Printable Page PDF Document
Friday: Triceps/Biceps
Superset
Lying Triceps Press
4 sets of 8-10 repsBarbell Curl
4 sets of 8-10 reps
1-2 min rest
Superset
Triceps Pushdown
4 sets of 8-10 repsHigh Cable Curls
4 sets of 8-10 reps
1-2 min rest
Printable Page PDF Document
Week 4:
Monday: Triceps/Biceps
Close-Grip Barbell Bench Press
3 sets of 3-5 reps*
2-3 min restClose-Grip Barbell Bench Press
3 sets of 10-12 reps#
2-3 min restSeated Triceps Press
3 sets of 10-12 reps^
2-3 min restTriceps Pushdown
3 sets of 10-12 reps^
2-3 min restBarbell Curl
3 sets of 3-5 reps*
2-3 min restBarbell Curl
3 sets of 10-12 reps#
2-3 min restIncline Dumbbell Curl
3 sets of 10-12 reps^
2-3 min restPreacher Curl
3 sets of 10-12 reps^
2-3 min rest
Printable Page PDF Document#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.
^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
Wednesday: Biceps/Triceps
Standing Biceps Cable Curl (behind the back)
3 sets of 15-20 reps
1 min restHigh Cable Curls
3 sets of 15-20 reps
1 min restRope Cable Curls
3 sets of 15-20 reps
1 min restTriceps Pushdown
3 sets of 15-20 reps
1 min restCable Overhead Triceps Extension
3 sets of 15-20 reps
1 min restReverse-Grip Triceps Pressdowns
3 sets of 15-20 reps
1 min rest
Printable Page PDF Document
Friday: Triceps/Biceps
Superset
Lying Triceps Press
3 sets of 25-30 repsClose-Grip Barbell Bench Press
3 sets of 25-30 reps
1-2 min rest
Superset
Triceps Pushdown - Rope Attachment
3 sets of 25-30 repsCable Rope Overhead Triceps Extension
3 sets of 25-30 reps
1-2 min rest
Superset
Incline Dumbbell Curl
3 sets of 25-30 repsDumbbell Alternate Bicep Curl
3 sets of 25-30 reps
1-2 min rest
Superset
Cable Hammer Curls - Rope Attachment
3 sets of 25-30 repsStanding Biceps Cable Curl
3 sets of 25-30 reps
1-2 min rest
Superset
Lying Triceps Press
4 sets of 8-10 repsBarbell Curl
4 sets of 8-10 reps
1-2 min rest
Superset
Triceps Pushdown
4 sets of 8-10 repsHigh Cable Curls
4 sets of 8-10 reps
1-2 min rest
Printable Page PDF Document
Week 5:
Monday: Triceps/Biceps
Close-Grip Barbell Bench Press
3 sets of 3-5 reps*
2-3 min restClose-Grip Barbell Bench Press
3 sets of 8-10 reps#
2-3 min restSeated Triceps Press
3 sets of 8-10^
2-3 min restTriceps Pushdown
3 sets of 8-10^
2-3 min restBarbell Curl
3 sets of 3-5 reps*
2-3 min restBarbell Curl
3 sets 8-10 reps#
2-3 min restIncline Dumbbell Curl
3 sets of 8-10 reps^
2-3 min restPreacher Curl
3 sets of 8-10 reps^
2-3 min rest
Printable Page PDF Document#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing
^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
Wednesday: Biceps/Triceps
Preacher Curl
3 sets of 20-25 reps
1 min restIncline Dumbbell Curl
3 sets of 20-25 reps
1 min restHammer Curls
3 sets of 20-25 reps
1 min restTriceps Pushdown
3 sets of 20-25 reps
1 min restCable Lying Triceps Extension
3 sets of 20-25 reps
1 min restStanding Dumbbell Triceps Extension
3 sets of 20-25 reps
1 min rest
Printable Page PDF Document
Friday: Triceps/Biceps
Giant Set
Close-Grip Barbell Bench Press
3 sets of 12-15 reps
no restLying Triceps Press
3 sets of 12-15 reps
no restStanding Dumbbell Triceps Extension
3 sets of 12-15 reps
no restBench Dips
3 sets of 12-15 reps
2-3 min rest
Giant Set
Barbell Curls Lying Against An Incline
3 sets of 12-15 reps
no restIncline Dumbbell Curl
3 sets of 12-15 reps
no restEZ-Bar Curl
3 sets of 12-15 reps
no restHammer Curls
3 sets of 12-15 reps
2-3 min rest
Printable Page PDF Document
Week 6:
Easy arm workout - higher reps or moderate reps
Friday: Triceps/Biceps
Close-Grip Barbell Bench Press
3 sets of 8-10 reps
1-2 min restStanding Dumbbell Triceps Extension
3 sets of 8-10 reps
1-2 min restTriceps Pushdown
3 sets of 8-10 reps
1-2 min restBarbell Curl
3 sets of 8-10 reps
1-2 min restIncline Dumbbell Curl
3 sets of 8-10 reps
1-2 min restHammer Curls
3 sets of 8-10 reps
1-2 min rest
Printable Page PDF DocumentAdapted from the ebook Six Weeks to Sick Arms (Bowleg Media LLC, 2011), by Jim Stoppani, PhD.Discover the scientifically proven methods that will transform your arms, adding inches to your size in just 6 short weeks using "The Arm Annihilation Method" developed by Jim Stoppani Ph.D.
This ebook is jammed with the training, supplementation and nutrition plans needed for great results.
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