Unstoppable Arm Size

What if we told you that eye-popping new arm size can be yours with only 10 minutes’ training each for your biceps and triceps? Interested? Of course you are! Guns that stretch shirtsleeves to the bursting point grab attention as nothing else can.

And if you can add size with less time in the gym, even better, as there’s more recovery time for solid growth. It all comes down to a proven training method that works through supersaturation and fiber activation. In fact, legendary bodybuilding trainer Vince Gironda used a similar method to muscle up Hollywood actors in record time as well as transform a few Mr. Olympia contenders.

With his 8×8 method Vince found that “muscle fibers plump out, giving you solid mass and density as a result.” And it doesn’t take much time at all—it’s efficient but intense.

When it comes to arm size, we’ve found that Charles Poliquin’s 10×10 variation works better, especially when you’re doing only one exercise each for biceps and triceps.

What was that? One exercise? How can you possibly get at all of the muscle fibers with only one exercise? Don’t bodybuilders need multiangular training to build as much mass as possible? Not necessarily—and not when you use a split routine similar to this:

Monday: Chest, calves, abs
Tuesday: Back, forearms
Wednesday: Off
Thursday: Quads, hamstrings
Friday: Delts, triceps, biceps
Weekend: Off

As you can see, your biceps and triceps get heavy compound work early in the week, when you train chest and back. All those bench presses, rows, pullups and pulldowns do a great size-building number on your arms. Even pullovers hit the long heads of the triceps very hard. (If you’re not doing pullovers for your back, you’re missing a great lat-widening stretch as well as more sweep on your triceps.)

With the heavy work out of the way at the beginning of the week, you can concentrate on doing 10×10 on one key movement each for biceps and triceps on Friday. For biceps it’s barbell curls. MRI studies show that they fully light up both heads of the target muscle.

Use a grip on the bar that’s slightly narrower than your shoulders, and you’ll even hit the brachialis, the muscle that snakes under your biceps and pushes it up to create peak.

For triceps the 10×10 exercise is decline extensions, a.k.a. decline skull crushers. MRI studies show that the decline version fully lights up all three heads of the triceps to get you closer to total fiber activation. If you do these on a flat bench, only the long heads get full attention, with the medial and lateral heads getting only minor stimulation. Go for the decline version for best efficiency of effort.

The 10×10 Method

No warmup is necessary. Simply take a weight that you could get about 20 reps with, but only do 10. Control every rep—about two seconds up and two seconds down. Now rest for 30 seconds, and then do it again.

Continue that process, using the same weight, until you complete all 10 sets. Remember, keep the weight under control—with no pause at the top or bottom—and just keep repping.

If you chose the right weight, your first two sets will be a breeze. They’ll feel almost too light, but don’t be deceived. Your last three or four sets will be brutal. The pain and pump will be severe, and you’ll have to bite your tongue to keep the profanities from flying.

If you get 10 reps on your 10th set, the weight is too light—time to add more at your next workout. You should only get eight or nine on the last two sets, and those reps should be a struggle.

Don’t think for a minute that because the weight is light, your arms are not going to grow. Wait until you see them pumped to new skin-stretching proportions after your first workout. You won’t believe your eyes. Because you’re hitting biceps and triceps hard and heavy at the beginning of the week with bench presses, chins, etc., this so-called light workout is just what you need to supersaturate your arms.

Try 10×10 at your next arm workout, and you’ll be a believer. About 10 minutes is all it takes—that’s not counting all the time you’ll spend staring in amazement at your engorged arms in the gym mirror. Try to tear yourself away, though. You need a recovery shake to feed those pythons.

Editor’s note: For more on 10×10 training for all body­parts, see the e-program The Ultimate 10×10 Mass Workout, available at www.X-Workouts.com. IM