As Seen On

Posts Tagged ‘build bigger biceps’

August of Arms 2017

Thursday, July 27th, 2017

August of Arms

The Funnest Month of Training is Just a Few Days Away, Brotherrrr!

August of Arms 2017 has been updated and is ready to go.

This year’s program is totally overhauled, in an attempt to bring you the best version of August of Arms ever.

What started in 2014 as just “going to the gym and doing whatever random stuff I could think of,” has gradually evolved into a more and more purposeful month of training, which is also full of fun.

This year’s program is based around a new set of Test Lifts. I modified them this year for a few reasons:

  • feedback that I’ve gotten from past customers
  • changes that I’ve made in my training recently
  • to give a change of pace to those who have followed August of Arms the last couple of year
  • and I feel they match better to the goal of building BIGGER and STRONGER arms

The training you this month is based around improving your performance in the Test Lifts, helping you build bigger, stronger arms, and get the most out of your training, with purposefully selected exercises.

August of Arms truly is the Ultimate Arm Training Specialization Program.

To give you an idea of some of the new stuff I’ve got planned for you, I thought I’d post some of my own Test Lifts.

The first Test Lift I’d like to share with you is the Bodyweight Close Grip Bench Press. I plugged this one into the August of Arms program because for a time earlier this Spring, I did a mini-run at the 225lb Bench Press for Reps, like is done in the NFL combine. I liked it so much, that I built it into AOA 2017.

Bodyweight Close Grip Bench Press

Here is my official Pre-Test video for the Bodyweight Close Grip Bench Press.

Don’t worry if you can’t do your bodyweight on the Close Grip Bench. I go over some alternatives you can take in August of Arms.

I’ll be sharing more Testing Results as I complete the Pre-Test Lifts for August of Arms.

If you’re ready to build BIGGER, STRONGER Arms, then pick up your copy of August of Arms 2017 today.

All the best in your training.

Jedd

August of Arms 2016 Results

Wednesday, September 7th, 2016

The official August of Arms period has come and gone, so I wanted to share with you my results.

First off, I’ll say that August was an absolute mess for me, as far as Arm Training goes.

A new contest, Living Legends, where big money was at stake, required a proper deload period, so I did no training for several days during the month.

I also hurt my right index finger early in the month, which made several exercises impossible without substantial pain, so I was relegated to repeating many exercises more times than I’d like.

On top of that, I couldn’t even train the Close-Grip Bench Press, one of the benchmark lifts of August of Arms.

All of this resulted in poorer overall performance than I have seen the last two years.

But hey, sometimes stuff happens and you have the make the most of what you can do and just move on.

August of Arms 2016 – Measurements

I failed to do pre-measurements of my biceps at the beginning of the month, so I do not know where I started the month (another mistake I made), although I do know that in March I measured my arms and both were right around 18.5 inches.

I ended this month at right around 19″ for both arms.

armsendAOA2016

August of Arms 2016 – 135lb Barbell Curls – Max Reps

The first test was Barbell Curls with 135lbs for as many reps as possible.

I began the month with 7 reps on the 135lb Barbell Curl for Max Reps.

I was able to improve to 9 reps by month’s end. You’ll see the reps are much quicker at the end of the month, as technique improved, as well as strength.

August of Arms 2016 – 30lb French Press x 100 reps AFAP

This drill, while the lightest weight, is actually probably the hardest to get through, because the pump is pretty significant and the dynamic nature lights my triceps insertions up. I started the month off with a finish of 2:09.

By the end of the month, I saw a very decent improvement, completing all 100 reps in 1:50.

August of Arms 2016 – Poundstone Curls – Barbell x 100 reps AFAP

The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down.

To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without any breaks or pauses, motoring straight through in 2:00 flat. This was the fastest I’ve ever gotten this, according to my spotty records.

I was able to do the same thing at the end of the month, as well, shooting straight through all 100 reps in 1:38, just completely blowing away all the previous attempts I’ve ever taken.

The 4th test, which I didn’t do, was the Close Grip Bench Press. My pec insertions felt like they were on fire when I did a warm-up set of 225 at the beginning of the month, so I completely waived that off and didn’t do any Close Grip Press training during the month, although I did do some Dumbbell Crush Press throughout the month, which never hurt at all.

So, to wrap up, while I was disappointed in my arm measurement by the end of the month, it’s pretty hard to be upset with improvement across the board on the testing lifts.

There’s no doubt that August of Arms works, since all three years my performance measures went up and all three years I saw size improvements.



Want Bigger Arms? THIS is Your Program


I’ll also say that this is the best my arms have felt in a while. Last year, I did something to my left biceps and forearm doing a heavy set of Reverse EZ Bar Curls, either near the tail end of August or sometime in September, and that bothered me for a looooong time. As a result, I didn’t do much arm work during the end of 2015 and throughout 2016, because so many movements irritated those areas.

The biggest disappointment for me though, was the fact I missed so many days. Sure, some of them were for good reasons, like the off-time I took to re-energize for Living Legends, but there were still a few days where I just didn’t get the work in.

The first day I missed stung me really bad, and felt like an absolute heel. Then the deload took place, when I was trying to get my index finger healed up, and with each day of no arm training, the sting was a little less, a little less, a little less.

It reminded me of skipping leg days back in college. You do it 2 or 3 Fridays in a row, and it gets easier to do every single time.

I don’t like that feeling, and thankfully, once Living Legends was done, I was able to get back in the groove. By the end of the month, I felt like a steam engine train, ready to conquer every corner and hill in my path, and I feel I finished on a high note.

In fact, I’m feeling very motivated to keep the arm work going.

I REALLY want 20″ arms.

The plan going forward is to hit biceps twice a week, and triceps, once a week.

The plan is to hit biceps on Mondays and Saturdays. Triceps will be Thursday or Friday mornings, along with Back, depending on which day it falls on.

I’m going to continue to work on a combination of Biceps Strength, which heavier weights and lower reps, and Biceps Volume with lower weights, higher reps, often done in combinations of 2 or 3 exercises.

I think with that sort of set-up, I’ll have plenty of time to recover between each arm workout, so I’ll be able to attack Arms hard on each of those days.

I’ll also do my best to re-measure every 2 weeks and re-test on Poundstone and 135lb Barbell Curls the last week of each month. I’m gonna have to choose a different Triceps exercise or two for those tests, since the Close Grips are bothering my pec and the One Arm French Press were bothering my Triceps tendons.

Stay tuned for more intense arm training coming your way soon.

All the best.

Jedd


Is WRIST PAIN Holding Back Your Arm Training?
FIX IT with This Program: