Want Big Arms -Try This Accumulation Phase

http://urbanstrengthinstitute.com If you want big arms, try supersetting 3 exercises in a row with different angles and rep ranges, so you knock off several different fiber types and motor units.

Here's the workout:

A1: EZ Bar Reverse Curls: 3 X 4-6 Rest: 10 seconds
A2: Seated Zottman Curls: 3 X 6-8 Rest: 10 seconds
A3: Standing Chain Curls: 3 X 1-12 Rest: 90-120 seconds

B1: EZ Bar Lying Tricep Ext: 3 X 4-6 Rest: 10 seconds
B2: Barbell Floor Press: 3 X 6-8 Rest: 10 seconds
B3: Lying Tricep Ext w/Chains: 3 X 15-20 Rest: 90-120 seconds

* If you don't have chains, you can substitute standing barbells curls for A3, and Lying Dumbbell Tricep Ext with B3.

For more training and nutrition info, check out http://www.chrisgrayson.net. And don't forget to sign up for the Grayson Performance E Journal to get your FREE Report, "6 Things You Must Do To Take Your Training To The Next Level".

Category:

Sports

Tags:

• accumulation
• arms
• bicep
• biceps
• big
• excersises
• exercises
• extension
• floor
• lying
• phase
• press
• tricep
• zottm

[shermanisc00l]

You're supposed to keep your back still when you lift man.

[tboneuri09]

@raffaelerdt That's a very intelligent observation. I would like to hear you thoughts on the Han and Roman attitudes toward technology.

[DjTurt]

6-8 reps is more strenght training .. id say 8-12 for bulk and size..? and if you wanna get big you need to pile in the carbs as wel.. no good flooding your body with shit loads of protein as the body will just waste what it cant use..

[raffaelerdt]

yo dis niggas liek sweatin over like 40 pond weights shit bro tak a break

[HeavilyArmoR3D]

The funny thing is this guy is not even big, he looks like shit and his giving advice on how to get big arms.. lol

Heavy barbell curls and dumbell curls will give you results dont even budge to try this weak shit

[Mugenape]

ive noticed that this guy is repeating his exercises i.e using chains instead of dumbbells.

if you wanna bulk up you need to eat alot of protein during the day and then when it comes to the gym, do 3-4

exercises, 3 sets from 6-8 reps.

if you´re doing 10 reps you´re burning the muscle... every 5-6 weeks you can do supersets to confuse the muscle (muscle memory bullshit)

although the exercises uve put on here r good!!

[METALHEAD1306]

ive got adonis arms from this

[jopat1926]

Constant Tension. Either way with the workout this guys doing, there is constant tension on both his bi's and triceps..There is no choice but to grow, if he wants to keep handling the work load..NIce job. Way to stimulate..

[GTSPerformance]

yeah, that's what i thought. You argue like a coward. Go read more Flex magazine.

[GTSPerformance]

Many strength coaches train with full body workouts. This allows more frequency with your muscles than splitting up your muscle groups. Frequency and volume are what's responsible for strength and size. There can be more frequency because you're not training a muscle with tons of volume initially. This allows faster recovery so it can be trained again sooner. The volume comes from multiple training days throughout a week as opposed to a day.

I'm providing you with real explanations. You're not.