Quick Arm Gains Routine

Next to abs, arm questions seem to be the second most frequently asked ones. In this Q&A, I hope to answer the most commonly asked inquiries on how to get guns for arms.

QUESTION: How can I get big arms quickly?
ANSWER: Getting big arms quickly is a combination of factors such as how well periodized your routines are, how good is your form, how good is your nutrition program, etc. To answer your question, there are a few pointers that I can recommend for fast muscle growth: 
1. Concentrate on basic movements. When training the biceps use exercises like E–Z Curls, Preacher Curls, Incline Curls, Lying Cable Curls (use overhead pulley and lie down on a bench), Reverse E–Z Curls (standing and on preacher bench), Hammer Curls and even Biceps Chins, which are performed by using a narrow underhand grip on the chin–up bar. For the Triceps, concentrate on Parallel Bar Dips, Close Grip Bench Presses, Lying E–Z Triceps Extensions (preferably on a decline bench for better effect), Overhead Extensions and Triceps Pushdowns with a bar or rope. These are all great exercises.
2. Follow a periodized routine and change your exercise selection often. In my training experience, the biggest mistake I see most people do is following the same routine all of the time. In all of my publications, I always talk about the importance of training variety in order to continually challenge the body and continue to induce gains. The more advanced you become as a bodybuilder, the more crucial this is. Since I’ve been at this for 15 years now, I change my routines every time I hit the gym! Just so that I don’t feel like I left you hanging, the program below will work well for gaining more arm size:

  -: QUICK ARM GAINS ROUTINE -1 :-

 NOTES: If you are a naturally skinny person (a hardgainer who always has abs regardless of diet), then perform only once a week for 5 weeks before moving to routine #2. Otherwise, use a training frequency of twice a week leaving 2 or 3 days of rest in between and perform for 3 weeks before moving to routine #2).
SUPERSET:
Preacher Curls 10 sets of 10 reps (no rest).
Triceps Dips 10 sets of 10 reps (1 minute rest).
SUPERSET:
Hammer Curls 2 sets of 12–15 reps (no rest).
Triceps Pushdowns 2 sets of 12–15 reps (1 minute rest).

-: QUICK ARM GAINS ROUTINE - 2 :-
 
NOTES: If you are a naturally skinny person (a hardgainer who always has abs regardless of diet), then perform only once a week
for 5 weeks. Otherwise, use a training frequency of twice a week leaving 2 or 3 days of rest in between and perform for 3 weeks before moving to another routine).
MODIFED COMPOUND SUPERSET:
Biceps Chin–Ups 8 sets of 6–8 reps (90 second rest).
Close Grip Bench Press 8 sets of 6–8 reps (90 second rest).
MODIFED COMPOUND SUPERSET:
Incline Curls followed by Incline Hammers with the same weight once you hit failure 3 sets of 10–12 reps (90 second rest).
Lying Triceps Extensions 3 sets of 10–12 reps (90 second rest).
NOTES: In a Modified Compound Superset, you first perform one
exercise, rest the recommended amount of seconds and then perform the second exercise (i.e.: For instance, first do Biceps, then do Triceps). Then rest the prescribed amount of time again and go back to the first exercise. A modified superset for Incline Curls and Lying Triceps Extensions i which you perform 3 sets of each exercise will look like the following:
Incline Curls 1 set of 10–12 reps (Rest 90 seconds).
Lying Triceps Extensions 1 set of 10–12 reps (Rest 90 seconds).
Incline Curls 1 set of 10–12 reps (Rest 90 seconds).
Lying Triceps Extensions 1 set of 10–12 reps (Rest 90 seconds).
Incline Curls 1 set of 10–12 reps (Rest 90 seconds).
Lying Triceps Extensions 1 set of 10–12 reps (Rest 90 seconds).
End of modified superset.