How To Build HUGE Guns!

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How To Build HUGE Guns!

If your dream is building an impressive pair of guns, then this program might be just what you’ve been looking for.

First off, let’s review the rules of specialization training:

1. Train no more than 5 total times per week.

2. Reduce the amount of work for the non-target groups to maintenance levels.

3. Split the volume for the target muscle group into 2-3 weekly sessions.

4. Don’t specialize on the same muscle group for more than 6 weeks.

5. Perform workouts during your weekly sessions that train the target muscle from as many different angles as possible.

6. The most growth will occur after the completion of the specialization phase, not during the phase.

Weekly Training Split

Because we want to train the targeted muscle group three times during the week, we’ll be training a total of five times per week. The weekly breakdown is as follows:

Monday: Triceps (strength)/ Biceps (outer head)

Tuesday: Quads/Hams/Calves

Wednesday: Triceps (lateral head)/Biceps (inner head)

Thursday: OFF

Friday: Chest/Back/Shoulders

Saturday: Triceps (long and medial heads)/Brachialis

Sunday: OFF

Monday: Triceps (strength)/ Biceps (outer head)

A1. Close-Grip Bench Press

Grip the bar just narrower than shoulder width. Keep your elbows tucked in throughout the movement.

Sets: 5

Reps: 4 to 6

Note: alternate A1 and A2, with 45-second interval between sets (1 x A1, rest, 1 x A2, rest, 1 x A1, rest etc.)

A2. Standing Barbell Curl

Hold the bar in a narrow grip, with elbows out.

Sets: 5

Reps: 4 to 6

B. Partial Close-Grip Bench Press (Rack Lockout)

Start the bar from the stops of a power rack, with the height set so the bar is several inches above your chest (just above your weak point). Begin each rep from this position.

Sets: 3

Reps: 4 to 6

Rest intervals: 90 seconds

Special technique: partial reps, overload

C1. Barbell Concentration Curl

Hold the bar in a close grip, with elbows wide. As you bring the weight up, force your elbows out even more by pushing against your knees.

Sets: 3

Reps: 8 to 10

Special technique: superset C1 and C2 (no rest between C1 and C2), rest 90 seconds after C2.

C2. Single Dumbbell Static Hold

Support a vertical dumbbell with both hands under the top weight section and your elbows bent at 90 degrees.

Sets: 3

Static hold 20-40 seconds

A1. Close-Grip Bench Press

Use a slightly narrower grip than you used on Monday, with your elbows flared out at 45 degrees.

Sets: 4

Reps: 6 to 8

Special technique: alternate A1 and A2, with 45-second interval between sets, as on Monday.

A2. Preacher Curl

Your grip should be wider than your elbows. The closer your elbows, the more effective this exercise will be.

Sets: 4

Reps: 6-8

B1. Tate Press

Starting position is the same as the end of a dumbbell press: elbows out, thumbs facing each other. Lower the dumbbells to your chest by flexing only your elbows. End with elbows pointing out and fists facing each other.

Sets: 3

Reps: 8 to 10

Special technique: superset B1 and B2

B2. Rope Triceps Extension

As you extend your arms, bring hands apart laterally as far as possible.

Sets: 3

Reps: 8 to 10

C1. Standing Barbell Curl

Use a wide grip, elbows close to your body.

Sets: 3

Reps: 8 to 10

C2. Incline Dumbbell Curl

Begin with a hammer grip, supinating your hands as you curl the dumbbells up. Fully stretch your biceps at the bottom of each rep. When your elbows are fully flexed, raise them 3 to 4 inches.

Sets: 3

Reps: 10 to 12

Saturday: Triceps (long and medial heads)/Brachialis

A1. Close-Grip Bench Press with Reverse Grip

Take the bar in a reverse grip just wider than shoulder width. Keep your elbows tucked in throughout the movement.

Sets: 4

Reps: 6 to 8

A2. Dumbbell Hammer Curl

Sets: 4

Reps: 6 to 8

Special technique: superset A1 and A2 (no rest between A1 and A2), rest 90 seconds after A2.

B1. Decline Nosebreaker with Reverse Grip

Sets: 3

Reps: 8-10

Special technique: superset B1 and B2

B2. Overhead Dumbbell Triceps Extensions

se a single dumbbell held in both hands.

Sets: 3

Reps: 12-15

C1. Standing Barbell Curl with Reverse Grip

Take 3 seconds for the concentric movement, 5 seconds for the negative.

Sets: 3

Reps: 6 to 8

Special technique: superset C1 and C2

C2. Zottman Curl

Curl a pair of dumbbells, supinating your hands (palms up) on the concentric movement and pronating them (palms down) on the negative.

Sets: 3

Reps: 10 to 12

Final Words

This program stimulates your upper arms four times a week (three times directly and once indirectly), putting them in a state of “overreaching” (short-term overtraining). This will lead to a rebound effect when you return to your regular training program, and you will see the greatest growth in the two weeks following this specialization phase.

For even greater gains, I would even recommend drastically cutting back on your arm exercises during this 2-week post-specialization period, training arms only once a week, 6 sets total for biceps and 6 or fewer sets total for triceps.

Finally, remember that during this kind of blitz routine, you need to adjust your nutritional strategy. Increase your caloric intake on your three arm spec days each week, and overload on the BCAAs!

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