Joel Thomas’ Giant Arm Builder
Do you ever find yourself wondering why the hell your arms just won’t grow?
Always wanted gigantic arms with insane vascularity but no matter what you do, you just can’t seem to make those pythons grow to the size of cobras…
By following the workout below, you’re guaranteed to improve the size of those bad boys while getting the nastiest pump of your life that’ll have everyone in the gym staring at you.
Shock your muscles and go big or go home with this insane arm workout guaranteed to have your arms ripping through your shirt sleeves at all times
Because this is a full-on arm blaster, you can expect limited rest time and hypertrophy to maximize full muscular shock for enhanced growth and strength.
So, if you’re looking for a top-notch workout to give you those giant arms – look no further.
Training Summary
| MAIN FOCUS | SIZE AND PUMP |
|---|---|
| WORKOUT DURATION | 1:15 – 1:30 HOURS |
| BODYPARTS | BICEPS AND TRICEPS |
| TRAINING TYPE | HYPERTROPHY AND STRENGTH |
| REST TIME | 2-3 MINUTES |
| EXPERIENCE LEVEL | BEGINNER, ADVANCED AND EXPERT |
| WORKOUT PRINT-OFF: |  DOWNLOAD HERE |
THE FOCUS
Pushing yourself close to the point of failure is going to be critical towards achieving the complete muscular output with each set.
Keeping proper form in check and executing the full range of motion with each exercise will be the main emphasis with every movement.
Adhering to minimal rest time within 2-3 minutes after each set will give you just enough time to recover without needing to drop weight consistently.
Another key piece to the puzzle will be the working sets of negatives that allow for a more controlled range of motion to focus on muscle contraction.
Supplements
Glycogen replenishment and recovery products are going to be optimal for usage during this training session so that you can maintain performance levels throughout your workout.
The major keys and staple products would undoubtedly start with the top-rated and best-tasting recovery supplement to date with EAA+ Hydration.
Consisting of a full spectrum profile that includes all 9 Essential Amino Acids to help speed up the recovery process and reduce stamina depletion.
Another great one-two combo would be the addition of Anabol and Anabol PM.
Maximizing performance output and increasing overall strength levels are the main benefits of using these two products together so that your goals can be reached even quicker than you ever thought.
Weight Guidelines
If you want to truly build size and strength, you have to push your body further with heavier weight.
In this workout, we are going to not only shock the muscles with concentrated and negative reps but also with a heavier weight than you can manage without having to decrease.
You want to make sure you’re choosing a weight that is just heavy enough for you but also not so heavy that it causes your range of motion and form to look like utter dog shit.
Be smart and train heavy…
Now, for the final blowout super-set, a weight reduction may be necessary as the lactic acid is heavily built up and will most certainly cause you to struggle with those remaining reps.
THE FULL RUNDOWN
| EXERCISE | SETS | REPS | REST |
|---|---|---|---|
| CLOSE GRIP BENCH PRESS | 4 SETS | 10-15 REPS | 2.5-3 MINUTES |
| ALTERNATING BICEP CURLS | 4 SETS | 8-20 REPS | 2 MINUTES |
| OVERHEAD TRICEP PRESS | 4 SETS | 8-20 REPS | 2 MINUTES |
| PREACHER CURLS | 4 SETS | 10-20 REPS | 2 MINUTES |
| V-BAR TRICEP EXTENSIONS | 5 SETS | 10-20 REPS | NO REST |
| ROPE HAMMER CURLS | 5 SETS | 10-20 REPS | NO REST |
Allow for 2 warmup sets on the first two exercises to help get the blood flowing. The final two exercises will be a super-set and it’s critical that rest time is eliminated during this.
FIRST EXERCISE BREAKDOWN
| EQUIPMENT | SETS | REPS | WEIGHT |
|---|---|---|---|
| BARBELL | 4 SETS | 10-15 REPS | HEAVY |
Notes: Primarily the only strength-focused movement that allows for growth and muscular endurance over time.
By training heavier on this exercise, you allow for more of a shock to the muscles and pave the way towards getting those horseshoe triceps you’ve always wanted.
SECOND EXERCISE BREAKDOWN
| EQUIPMENT | SETS | SETS CONT. | NOTE | WEIGHT |
|---|---|---|---|---|
| DUMBBELLS | 2 x 15-20 | 2 x 8-12 | PUSH TO FAILURE | MODERATE |
Notes: Simple, yet most effective when it comes to getting those tennis ball biceps… Focusing on muscular contraction and controlling each rep — throwing in negatives will help increase the maximum mind and muscle connection by pushing just short of failure with each set.
THIRD EXERCISE BREAKDOWN
| EQUIPMENT | SETS | SETS CONT. | WEIGHT |
|---|---|---|---|
| DUMBBELLS | 2 x 15-20 | 2 x 8-12 | MODERATE |
Notes: Training hypertrophy is going to be of main importance when it comes to the overhead tricep press to induce maximum muscle under tension.
Again, pushing close to failure is the best way to approach this exercise with each set.
Must perform 2-3 second negatives with each set.
FOURTH EXERCISE BREAKDOWN
| EQUIPMENT | SETS | SETS CONT. | WEIGHT |
|---|---|---|---|
| DUMBBELLS | 2 x 15-20 | 2 x 10-15 | MODERATE |
Form focused and controlled are going to be the main emphasis when performing this exercise.
Preacher curls are going to be the most crucial when it comes to forming because you do not want to cheat any part of this movement.
Using a machine or easy curl bar is acceptable for this exercise. Must perform 2-second negatives on these sets.
FINAL SUPER-SET BREAKDOWN
| NOTE | SETS | WEIGHT |
|---|---|---|
| SUPER-SET | 5 x 10-20 | DROP WEIGHT IF NEEDED |
| NOTE | SETS | WEIGHT |
|---|---|---|
| SUPER-SET | 5 x 10-20 | DROP WEIGHT IF NEEDED |
Here is where the fun begins and ends. It’s all about the pumps and reducing weight may be necessary for you to do since rest time will be eliminated for this range of motion.
