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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 08-06-2016, 06:59 AM   #1
Ramrod
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Default You want Massive Arms.... Do this Arm workout

Here is a Sample of one I used to use a lot on Arm Day..


I was a HUGE Fan of DC Training and I liked the FST-7 idea as well... So this is what I took from those programs years ago. This is not an easy arm workout.

Warm up with Alt. DB Curls and Rope Pressdowns.. A few light sets

Main Exercises.. Below are Samples... Just pick Mass Builders
Preacher Curls or Standing Straight Bar Curls DC Style (Rest Pause) - 15 Reps over 3 sets
Skull Crushers or Close Grip Bench DC Style (Rest Pause) - 15 Reps over 3 sets

Next FST-7 Super Set these two... This is Key
Spider Curls, Cons. Curls, Cable Curls, Hammer Curls....7 sets of 12......FST-7
Machine Tricep Ext, Machine Dips, Pressdowns 7 sets of 12....FST-7

Forearms. 4x25 of BB Wrist Curls or can do Rev. Cables/Pin Wheels/Hammer Curls in a 4x10-12

If you have never done FST-7 or Rest Pause.. Read...

Rest Pause is 15 reps totaled from 3 sets. with only 15sec rest between sets. Should look something like this 8+4+2 =14
Each week you try and bet yourself. Try for more weight or more reps. Depending on reps you got week before.

FST-7 is even easier. It's 7 Sets total. Each Set you use what ever weight is needed to get 12 reps. If you can't get 12 reps, drop the weight. Basically turns into a massive Drop set.


This worked very well for me for many years. Aslong as you keep a log and look back and try to beat yourself every week. It will work for you

by Ramrod
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Last edited by Ramrod; 08-06-2016 at 07:12 AM.
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Old 08-06-2016, 08:25 PM   #2
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Default

Alternatively here is what I've been doing, happy with the results.
Branch Warren routine
https://youtu.be/Lc6pK2kjD2M
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Old 08-07-2016, 12:08 AM   #3
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Originally Posted by fenrisulfr View Post
Alternatively here is what I've been doing, happy with the results.
Branch Warren routine
https://youtu.be/Lc6pK2kjD2M
scanned over it, Looked like crazy Volume.
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Old 08-11-2016, 06:38 PM   #4
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Default

I tried FST 7 and I cut in half because I was too drained after doing the 7's, but it is an effective way to blast tour arms so I did 3 sets instead, I like that theory of putting as much blood as possible, and helluva pump.
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Old 08-14-2016, 12:31 AM   #5
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Originally Posted by Biggraygrizzly View Post
I tried FST 7 and I cut in half because I was too drained after doing the 7's, but it is an effective way to blast your arms so I did 3 sets instead, I like that theory of putting as much blood as possible, and helluva pump.
FST-7 is no joke.....

I haven't been able to get a good pump in my arms for a while. Damn elbow or tendinitis rob me of that.
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Old 08-14-2016, 09:32 AM   #6
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Originally Posted by Ramrod View Post
FST-7 is no joke.....

I haven't been able to get a good pump in my arms for a while. Damn elbow or tendinitis rob me of that.
Try doing highrep, light weights. For example cable curls /cable pushdowns in a siperset. 20-30 reps each. Or the classic 100 rep dumbellcurl.
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Old 08-14-2016, 03:32 PM   #7
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Bhud's 5000 rep hell for arms was ridiculous volume too. But this looks solid.
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Old 08-15-2016, 05:38 AM   #8
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Originally Posted by ncoatney View Post
Bhud's 5000 rep hell for arms was ridiculous volume too. But this looks solid.
This is an Arm workout I came too after of training. Trail and error.

If the workout isn't tough enough. One way to step it up. What I would do, is on the DC Rest/Pause sets. Instead of 3 sets to 15. I would do 4 sets to total 20 reps.
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