Heavy Slag Iron Arm Work Out

What constitutes an arm work out aimed at building big arms?

Well, if you're looking to gain bicep mass I would stay away from fuzzy-pink dumb bell concentrate curls; they're just not going to cut it ;)

Seriously though, I think one of the best arm building workouts is one that is simple and intense.

This is one of the reasons why I enjoy DC training as much as I do; simplicity and intensity.

Biceps and forearms are worked with one major exercise, once or twice a week. Triceps are worked on a different day, also 1 or 2 times a week.

That's it.

I'm not talking about measly little arm routines that involve using welter weights x 20 sets. I'm talking about 1 good solid arm exercise using rest pause sets, core lifts, and enough weight to let your arms know that you mean business!

Friday I worked biceps, forearms, calves, hamstrings and quads, and it has been nearly 2 weeks since I did any direct bicep work due to my recent time off.

The amount of weight I ended using when my last blast came to a close was not much greater than what I started with the other day. After 2 weeks off, with no bicep workouts, my bicep lifts had barely changed.

What does that tell me?

That tells me that I did not lose any muscle during my break from lifting. So for those of you who are afraid of taking some much needed time off away from the gym... just do it. Your body will thank you for it.

What does a DC arm work out consist of?

For biceps... first, warm up sets. Only enough bicep warm up sets to get the job done though, no more.

Then, 3 all out heavy slag iron sets to failure, with 12-15 deep breaths in between each set. These are called rest pause sets, the back bone of many DC training exercises.

A typical heavy preacher curl set may look something like this:

100lbs x 12 reps (deep breaths) + 4 reps (deep breaths) + 2 reps = 18 RP (12+4+2=18 rest pause).

Afterward, DC extreme stretching is performed (not all exercises require extreme stretching... calves and forearms for example, do not).

Triceps exercises are also performed using rest pause sets, but forearms are done using straight sets for safety reasons.

Here's my recent work out, arm's included:

Week 1 - Workout 1B

Notes:
LL=Last Time
TT=This Time
RP=Rest Pause
SS= Straight Set
WM=Widow Maker

All sets shown are working sets only. Warm up sets are done for every exercise

Barbell Curl

110lbs x 9+5+4 = 18 RP


Dumbbell Hammer Curl

45lbs x 16 SS


Smith Standing Calve Raises

275lbs x 10+7+6 = 23 RP


Seated Leg Curl

120lbs x 16+8+6 = 30RP


Smith Squat

305lbs x 5 SS + 215lbs x 22 SS WM


Start back number are still fairly decent. I know I titled this post about a heavy arm work out, but the way my legs are still feeling beat up I should have labeled it killer leg work out as well.