Big Arm Training Super Set
Today, I’ve got a Killer Biceps Circuit from August of Arms you can try in your training when you want to absolutely destroy your biceps and forearms.
This is a 3-piece circuit, and you’ll go through it 3 times, with as little rest as possible between movements. I’ll list the exercises and reps below.
- A1) Reverse Curls (10 Reps)
- A2) Rope Curls (10 Reps)
- A3) Tube Curls – Full Range (10 Reps)
- A4) Tube Curls – Tip Range (10 Reps)
Build Big Biceps with This 3-Piece Circuit
Prepare to have not only your biceps blow up big enough to stretch out your sleeves, but your forearms might just pop as well.
Also, if you want to pack on more Monster Muscle during the month of October, then get ready…
Yoketober 2017 is coming your way soon!
It’s time for a Monstrous Transformation, and there’s no better way than by building a big Yoke – the Traps, Upper Back, Delts and Triceps.
Get ready to build a bigger outline and cast as scary shadow and a back wide enough to show movies off of.
The Yoketober 2017 program is fully updated.
Stay tuned – Yoketober 2017 will be here soon.
All the best in your training,
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I thought I’d do something I haven’t done in a while and just post some highlights I’m proud of for August.
Training has been GREAT this month. I look forward to August every month, due to August of Arms. I feel like it’s a chance for me to get away from the stresses of Grip and some of the frustrations of strength training, and just train for me. Almost like a vacation, even though I train just about every day.
I did take off 2 days in August. Both were Sundays. On one of them, I was a bit hung over from too much indulgence the day before and I knew the training was going to suck. The other day, I was extremely busy preparing content for Legtember, which is all ready now and you can pick it up through that link. After shooting 20+ leg videos, editing them, and uploading them for the Legtember exercise index, I was wiped and just couldn’t pull together enough energy for a respectable workout.
Here are some of the lifts I’ve been most happy with this month.
Max Alternated Dumbbell Curl
One of my ultimate goals is to curl 100lb dumbbells. I made a big PR this year, by finally curling my dumbbells that are marked “85s,’ but actually scale out at 91lbs apiece. I’ve tried at least a half dozen times to curl these sons of guns, and never been able to get past parallel position, but they came up pretty strong earlier this month.
Blobzilla + 55lb Anvil by the Heel
I finally seem to have gotten through some index finger injuries. One that came all the way back into last August (2016) from breaking a nail in a strongman show, to the prep for Nationals in June 2017, on the Tips Tester. My fingers just do not like that piece. I haven’t been able to lift Blobzilla many times since about April due to my fingers hurting. The 55lb Anvil by the Heel – I threw that in just for some variety.
Runing Man Dumbbell Biceps Curls Challenge
My endurance has improved well over the course of the month. I really had to take a lot of breaks the first and second time I ran through this. I was “ON,” on this day though. I think I can shave it down to under 2 minutes, if I can manage to get through it with zero rest-breaks.
110 Dumbbell Bench Press x 16 Reps
Until I get heavier dumbbells, I’m shooting to build this up to a set of 20 reps. My long term goal for Dumbbell Bench Press is still 150s for a set of 10. I did a set of 3 near the end of July, while I was on vacation.
I’m extremely please with the results I’ve seen from this month’s arm training, especially in the performance department, and I hope all of you who picked up the August of Arms program are seeing the same kind of thing. I can’t wait until the month is over to get a measurement. I think I have a real good chance to hit the 20″ mark. It will also be re-test day on the 4 main movements, and I can see those going up BIG TIME.
To also have seen some resurgence in my Block Weight Strength, as well as improvement on the Dumbbell Bench Press – those are just sweet, sweet bonuses.
And of course, once September gets here, it’s time for Legtember, brother.
If you want in on that, go here => LEGTEMBER: Make Leg Day Great Again.
Thanks and all the best in your training.
Tags: arm training, arms, august of arms, big arms, bigger arms, build big arms, build bigger arms
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Growing up with a steady feed of wrestling during my younger years, I always wanted to build up my own big set of arms.
Bank Rolls Do Not Build Biceps.
I grew up with guys like Hulk Hogan, Ultimate Warrior, the Warlord, the Barbarian, Jimmy Snuka, and other wrestlers who were JACKED beyond belief. So I wanted to be big and muscular, too, with a THICK set of arms.
Unfortunately, I had no weights as a youngster and I was actually kind of lazy in high school, so I didn’t have much chance of building big arms until I was in college, playing baseball at Mansfield University.
That was when I met Scott Costa.
Scott was another one of the first-basemen on the team, and the first day of practice, I was instantly impressed with his muscular development. I had only ever met one dude in real life, before that who was actually muscular.
As a fan of weight training with no idea how to get started, I really looked up to him because I could tell he worked hard and knew what he was doing.
He was also a pretty funny dude. “Look at these aesthetics, Johnson. Aesthetics.”
I didn’t even know what that word meant at the time. All I knew is I wanted to build arms like his…
Once I started lifting, I was always serious about my arm training.
I never made it a habit to miss or skip arm workouts and took my training seriously, even though some people don’t even bother training arms, for whatever reason.
But last year, I decided to raise the intensity up a notch.
I was driving in the car on the way back from New Jersey with my long-time friend in lifting, Brad Martin, and we came up with the idea of training arms every day during the month of August. I’d first seen Dave Depew doing daily arm training, and after I saw his awesome results, I decided I wanted to try it.
So, I started posting about “August of Arms” here on the site, out on Facebook, and on some other forums and websites. Before I knew it, other people were joining in as well.
So, during August of 2014, I trained Arms every single day and I was very happy with the results. I added about an inch to each arm, going from right around 18 to right around 19 inches. I heard from several others who said they saw good gains as well.
But the other thing I kept hearing a lot of was the fact that people wanted a program to follow. Some people felt like they were wandering around aimlessly without some guidance. Some were adding stuff in at the end of the workout and getting tired of the same old stuff. Others felt like they could have gotten better results with more of a plan.
That kind of feedback came to me enough times that I decided I would put something together for August of Arms 2015.
So, for the majority of July, I have been working hard to put together an awesome month of training for you.
August of Arms contains 31 workouts, one for each day of the month of August, to help you both increase your arm size as well as your strength.
While being big has always been an interest of mine, I always liked the idea of building strength along with it too.
And since some people got tired of plugging the same handful of exercises into the end of their workouts last year, I made sure to mix things up this year, adding 69 different exercises into the program.
There’s even more great stuff I packed into the program. If you want to find out more about it, and especially if you want to add Noticeable Mass to your arms this August, be sure to get August of Arms.
All the best in your training.
Tags: "big biceps", arm building, arm training, big arms, bigger arms, build big arms, build bigger arms
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Build Bigger Arms – August of Arms
If you want to build bigger arms, pack some size on those bi’s, and develop some thick triceps that hang right off your arm, then August of Arms is going to be the most productive, and probably the most fun, block of training you do all this year.
I’ve packed the program with all kinds of cool exercises – you won’t get bored doing the same stuff all the time, you can believe that.
Also, I’ve sprinkled in several cool challenges throughout the month.
“Attack the Stack” is my favorite challenge. I filmed the demonstrational video for it yesterday, and it was INTENSE.
Attack the Stack is similar to the old bodybuilding exercise called “Run the Rack,” which involves hitting a serious of dumbbells, one after the other, either up or down the dumbbell rack, or both.
“Attack the Stack” is different though. This one involves a cable machine, so it can be done at any commercial gym, like the vast majority of what I have planned for August of Arms.
I’m saving Attack the Stack for later on, but if you want to see one of the cool moves I’ve got for you, check out Ab Wheel Isometric Holds…
Build Big Arms: Ab Wheel Isometric Holds
Might not look too tough, but try it pre-exhausted and for a few more reps, and it will blow your triceps up BIG TIME.
Here’s the thing about August of Arms, DIESELS.
This month is gonna be FUN.
Too often, I speak with coaches and lifters and it sounds like they DREAD their training, more than they LOOK FORWARD to it.
One of the biggest things I’ve done the last few years is I have made my training more enjoyable.
I don’t mean I go in there and screw around – not by any means.
But now, when I go into the weight room, I leave BETTER than when I went in.
I absolutely LOVE training, but there was a time during 2011 and 2012 where I HATED going into the gym.
You can’t be successful with your training, if you DESPISE even going to the gym.
Slowly, in late 2012 and even more so in 2013, I began changing my mindset about training.
It wasn’t ALL about stressing over the next competition anymore.
It wasn’t about hitting some crazy feat, or some far-off number on a certain lift.
It was about challenging myself, competing with myself, and actually having fun.
And lo and behold, these days, I’m stronger and performing better in just about EVERYTHING I could possibly want to anyway.
One of my biggest objectives with August of Arms is to make lifting FUN again for you, all while helping you see as much progress and value out of your training as possible.
I hope you decide to come along for the ride, and if you want updates about the program, just add your info to the box below.
All the best in your training.
Tags: arm training for size, bigger arms, bigger biceps, build arms, build arms up, get big arms, get bigger arms, train biceps
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Throughout the month of August, I trained arms every single day in order to bust through my current plateau and trigger a quick increase in arm size.
I called this August of Arms and used the hashtags #AugustOfArms & #31DaysOfArms when I put up updates on Facebook.
August of Arms:
The Tale of the Tape
I was successful in adding just under an inch to each arm over the course of the month. I took preliminary measurements and each arm was about 18″ on August 1st. I re-measured every 10 days.
August 1 Measurements:
By August 10th, I had added roughly a 1/2 inch to each arm. I saw no increase on August 20th, but on August 31st, when I remeasured again, each arm had increased to roughly 19″, cold.
August 10 Measurements (+/- 1/2″ Increase):
August 20 Measurements (No Change):
August 31 Measurements (+/- 1/2″ Increase):
This seems to have been a very common theme across the board as many, many lifters who approached and followed through the August Of Arms plan also saw solid increases of .5 inches to 1 inch and slightly above.
To really go out with a bang, on the 31st, I ended the month with a Big Arm workout, hitting both Biceps and Triceps with some of my favorite lifts from the great month of August.
Here are some of highlights from Workout 31 of #AugustOfArms
I am very happy with my results from this month-long experiment, and I plan on doing more focused training, just like this.
Stay tuned for more information on what is coming during September.
It is imperative you get your best email onto my newsletter, if you aren’t already.
The form at the top of the right-hand side bar will make sure you are notified every time I put up a new post on the site.
Also, make sure we are connected through Facebook and Twitter:
I will have more information coming your way soon.
All the best in your training,
Tags: arm training, arm workouts, big arm workouts, bigger arms, bigger biceps, bigger triceps, build arm size, build arms, get bigger arms
Posted in arm training, build bigger arms, how to build bigger arms, how to build muscle | No Comments »
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