T NATION | 12 Weeks To War-Ready Guns!

Armed For Combat
12 weeks to war-ready guns!
by Christian Thibaudeau

Arms, guns, bazookas... Call them what you wish, but a set of muscular upper arms remains one of the most appealing goals in bodybuilding.

I'm even willing to bet that most of you originally started strength training to build bigger guns. Admit it! Sure, you're now into building a balanced body and you're probably also interested in building functional muscle, not just piling up muscle tissue, but still, the dream of mind-blowing arms probably lives.

Well, dream no more. This article will show you how to drastically increase arm size and strength over a twelve week period. This program is built around sixteen different sessions, so over the whole period you'll never perform the exact same workout twice! This will make the journey as enjoyable as it is effective!

You'll perform sixteen workouts over the twelve week period. Two workouts per week will be performed on weeks 1, 4, 7, and 10. The other weeks have a single weekly session.

The program comprises four blocks of three weeks, each block being tougher than the last. Then, each block is divided into three different training approaches:

Intensity: Heavier average weight lifted, more frequency, emphasis on CNS (central nervous system) improvements.

Volume: More total reps performed. Emphasis on volume techniques.

Density: Reduction of the amount of rest intervals and inclusion of extension techniques such as drop sets and supersets. The objective is to increase the amount of work performed per unit of time.

Note: This program utilizes several training techniques such as cluster sets and tempo contrast. If you need a refresher course on those, check these articles out:

Reps You've Never Tried

Violent Variations, Part III

Isometrics for Mass!

Week 1: Intensity

Session 1 (Tuesday)

A. Decline close-grip bench press

Sets: 5
Reps: 3-5
Rest interval: 2 minutes
Special technique: none

B. Barbell curl

Sets: 5
Reps: 3-5
Rest interval: 2 minutes
Special technique: slightly cheated

C. Decline nosebreaker (triceps extension)

Sets: 4
Reps: 6-8
Rest interval: 90 seconds
Special technique: none

D. Reverse incline hammer curl

Sets: 4
Reps: 6-8
Rest interval: 90 seconds
Special technique: none

Session 2 (Friday)

A. Nosebreaker

Sets: 5
Reps: 5 with your 3RM (10 seconds rest between reps, re-rack weight)
Rest interval: 2 minutes
Special technique: cluster

B. Preacher curl

Sets: 5
Reps: 5 with your 3RM (10 seconds rest between reps, re-rack weight)
Rest interval: 2 minutes
Special technique: cluster

C. Close-grip bench press

Sets: 5
Reps: 3-5
Rest interval: 2 minutes
Special technique: none

D. Reverse grip preacher

Sets: 5
Reps: 3-5
Rest interval: 2 minutes
Special technique: none

Week 2: Volume

Session 3 (Tuesday)

A. Decline dumbbell triceps extension

Sets: 4
Reps: 6-8
Rest interval: 90 seconds
Special technique: none

B. One-arm preacher curl

Sets: 4
Reps: 6-8
Rest interval: 90 seconds
Special technique: none

C. Cable triceps extension

Sets: 4
Reps: 8
Rest interval: 90 seconds
Special technique: Tempo contrast (reps 1-2 and 5-6 = 604 tempo; reps 3-4 and 7-8 = explosive)

D. Cable curl

Sets: 4
Reps: 8
Rest interval: 90 seconds
Special technique: Tempo contrast (reps 1-2 and 5-6 = 604 tempo; reps 3-4 and 7-8 = explosive)

E. Overhead rope extension

Sets: 3
Reps: 10-12
Rest interval: 60 seconds
Special technique: none

F. Seated dumbbell curl

Sets: 3
Reps: 10-12
Rest interval: 60 seconds
Special technique: none

Week 3: Density

Session 4 (Tuesday)

A1. Incline close-grip bench press

Sets: 3
Reps: 8-10
Rest intervals: none
Special technique: giant set

A2. Barbell curl

Sets: 3
Reps: 8-10
Rest intervals: none
Special technique: giant set

A3. Rope triceps pressdown

Sets: 3
Reps: 12-15
Rest intervals: 2 minutes
Special technique: giant set

B1. Close-grip chin-up

Sets: 3
Reps: 8-10
Rest intervals: none
Special technique: giant set

B2. L-Seat

Sets: 3
Reps: 8-10
Rest intervals: none
Special technique: giant set

B3. Drag curl

Sets: 3
Reps: 12-15
Rest intervals: 2 minutes
Special technique: giant set

Week 4: Intensity

Session 5 (Tuesday)

A. Close-grip bench press, cluster

Sets: 5
Reps: 5 x 1 per set (perform 5 total reps with 10 seconds of rest between each rep. Rack the bar during each pause.)
Rest interval: 2 minutes
Special technique: cluster

B. Close-grip chin-up (weighted if possible)

Sets: 5
Reps: 5 x 1 per set (perform 5 total reps with 10 seconds of rest between each rep. Rack the bar during each pause.)
Rest interval: 2 minutes
Special technique: cluster

C1. Nosebreaker

Sets: 4
Reps: 4-6
Rest interval: 15 seconds
Special technique: superset

C2. Standing barbell curl

Sets: 4
Reps: 4-6
Rest interval: 2 minutes
Special technique: superset

Session 6 (Friday)

A. Weighted dips, extended 5's

Sets: 5
Reps: Total of 10 reps with 5RM (perform 5 reps, rest 10 seconds, 3 reps, rest 10 seconds, 2 reps)
Rest intervals: 2 minutes
Special technique: rest/pause

B. Hammer curl, extended 5's

Sets: 5
Reps: Total of 10 reps with 5RM (perform 5 reps, rest 10 seconds, 3 reps, rest 10 seconds, 2 reps)
Rest intervals: 2 minutes
Special technique: rest/pause

C1. Decline dumbbell triceps extension

Sets: 4
Reps: 4-6
Rest intervals: 15 seconds
Special technique: superset

C2. Reverse preacher curl

Sets: 4
Reps: 4-6
Rest intervals: 2 minutes
Special technique: superset

Week 5: Volume

Session 7 (Tuesday)

A1.Triceps cable pressdown

Sets: 10
Reps: 10
Rest intervals: 60 seconds
Special technique: alternate between A1 and A2

A2. Low pulley curl

Sets: 10
Reps: 10
Rest interval: 60 seconds
Special technique: alternate between A1 and A2

Week 6: Density

Session 8 (Tuesday)

A1. Decline close-grip bench press

Sets: 4
Reps: 6-8
Rest interval: 15 seconds
Special technique: giant set

A2. Standing barbell curl (wide grip)

Sets: 4
Reps: 8-10
Rest interval: 15 seconds
Special technique: giant set

A3. Overhead dumbbell triceps extension

Sets: 4
Reps: 15-20
Rest interval: 2 minutes
Special technique: giant set

B1. Close-grip chin-up (weighted if possible)

Sets: 4
Reps: 6-8
Rest interval: 15 seconds
Special technique: giant set

B2. Dips (weighted if possible)

Sets: 4
Reps: 8-10
Rest interval: 15 seconds
Special technique: giant set

B3. Standing barbell curl (close grip)

Sets: 4
Reps: 15-20
Rest interval: 2 minutes
Special technique: giant set

Week 7: Intensity

Session 9 (Tuesday)

A. Close-grip bench press, drop-set cluster

Sets: 6
Reps: 5 x 1 (Perform 5 total reps with 10 seconds of rest between each rep. Start with close to your 1RM and drop the weight by around 10lbs on each rep.)Rest interval: 3 minutes
Special technique: drop-set cluster

B. Standing barbell curl

Sets: 6
Reps: 5 x 1 (Perform 5 total reps with 10 seconds of rest between each rep. Start with close to your 1RM and drop the weight by around 5lbs on each rep.)
Rest interval: 3 minutes
Special technique: drop-set cluster

Session 10 (Friday)

A1. Chin-ups (weighted if possible)

Sets: 10
Reps: 3
Rest interval: 60 seconds
Special techniques: 1) hold the peak contraction for 3 seconds per rep. 2) alternate between A1 and A2

A2. Dips (weighted if possible)

Sets: 10
Reps: 3
Rest interval: 60 seconds
Special technique: alternate between A1 and A2

Week 8: Volume

Session 11 (Tuesday)

A1. Decline nosebreaker

Sets: 10
Reps: 6-8
Rest interval: 90 seconds
Special technique: alternate between A1 and A2

A2. Preacher curl

Sets: 10
Reps: 6-8
Rest interval: 90 seconds
Special technique: alternate between A1 and A2

B1. Overhead cable triceps extension

Sets: 4
Reps: 8
Rest interval: 15 seconds
Special techniques: 1) tempo contrast: reps 1-2 and 5-6 = 604 tempo; reps 3-4 and 7-8 = explosive 2) superset

B2. Low cable curl

Sets: 4
Reps: 8
Rest interval: 60 seconds
Special techniques: 1) tempo contrast: reps 1-2 and 5-6 = 604 tempo; reps 3-4 and 7-8 = explosive 2) superset

Week 9: Density

Session 12 (Tuesday)

A1. Close-grip chin-up (weighted if possible)

Sets: 3
Reps: 6-8
Rest interval: 15 seconds
Special technique: holistic set

A2. Dips (weighted if possible)

Sets: 3
Reps: 6-8
Rest interval: 15 seconds
Special technique: holistic set

A3. Standing barbell curl (wide grip)

Sets: 3
Reps: 10-12
Rest interval: 15 seconds
Special technique: holistic set

A4. Lying dumbbell triceps extension

Sets: 3
Reps: 10-12
Rest interval: 3 minutes
Special technique: holistic set

Week 10: Intensity

Session 13 (Tuesday)

A. Reverse grip bench press

Sets: 9
Reps: 3/2/1 wave (1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1)
Rest interval: 3 minutes
Special technique: none

B. Chin-up (weighted if possible)

Reps: 3/2/1 wave (1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1)
Rest interval: 3 minutes
Special technique: none
Session 14 (Friday)

A. Decline dumbbell triceps extension

Sets: 9
Reps: 5/4/3 wave (1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3)
Rest interval: 2 minutes
Special technique: none

B. Hammer curl

Sets: 9
Reps: 5/4/3 wave (1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3)
Rest interval: 2 minutes
Special technique: none

Week 11: Volume

Session 15 (Tuesday)

A. Close-grip bench press, overcoming isometrics, top range

Sets: 4
Reps: 30 seconds
Rest interval: 60 seconds
Special technique: isometrics

B. Standing barbell curl, yielding isometrics, mid-range

Sets: 4
Reps: 30 seconds
Rest interval: 60 seconds
Special technique: isometrics

C. Cable triceps extension, 2/1 (with the rope)

Sets: 4
Reps: 10 total (5 eccentrics per side)
Rest interval: 60 seconds
Special technique: 2/1 – concentric (lifting phase) with 2 arms, eccentric (lowering phase) with 1 arm in 5 seconds

D. Machine biceps curl, 2/1

Sets: 4
Reps: 10 total (5 eccentrics per side)
Rest interval: 60 seconds
Special technique: 2/1 – concentric (lifting phase) with 2 arms, eccentric (lowering phase) with 1 arm in 5 seconds

E. Overhead dumbbell triceps extension

Sets: 3
Reps: 12-15
Rest interval: 45 seconds
Special technique: none

F. Reverse standing barbell curl

Sets: 3
Reps: 12-15
Rest interval: 45 seconds
Special technique: none

Week 12: Density

Session 16 (Tuesday)

A1. Close-grip chin-up (weighted if possible)

Sets: 3
Reps: 6-8
Rest interval: 15 seconds
Special technique: holistic set

A2. Dips (weighted if possible)

Sets: 3
Reps: 6-8
Rest interval: 15 seconds
Special technique: holistic set

A3. Standing barbell curl (wide grip)

Sets: 3
Reps: 10-12
Rest interval: 15 seconds
Special technique: holistic set

A4. Lying dumbbell triceps extension

Sets: 3
Reps: 10-12
Rest interval: 15 seconds
Special technique: holistic set

A5. Low pulley cable curl

Sets: 3
Reps: 15-20
Rest interval: 15 seconds
Special technique: holistic set

A6. Cable triceps extension

Sets: 3
Reps: 15-20
Rest interval: 4 minutes
Special technique: holistic set

This workout, if followed perfectly and accompanied by proper nutrition and supplementation, should bring your upper arm development to new heights. If you do your job in the gym and at the kitchen table, you should be able to add 1 to 1.5 inches to your arm measurements over these 12 weeks!

Get started!

PUBLISHED
Discuss | Rate | Add Favorite | Print Version