BIGGER ARMS
10-PAGES
GUIDE TO BUILDING BIGGER ARMS
15-MINUTE ARM ROUTINE
45-MINUTE ARM ROUTINE
VOLUME 1 | INTERMEDIATE TO ADVANCED Strength Training
AMPLIFYADVANCED
W W W . R O SBULKING
S E D G L E Y . CPLAN
OM
1
10-PAGE BIGGER ARM GUIDE - INDEX//
YOUR TIME IS PRESCIOUS...
SO THIS GUIDE IS EFFICIENT!
Think of each THE FINDING OF FITNESS™guide like a „literary buffet“. You can pick and
choose the chapters you want or you can read it in the order it’s written so you can properly
„digest“ every page. Either way, it’s written so you can select what your body needs or your
curiosity wants.
“Absorb what is useful,
Discard what is useless
Add what is specifically your own.”
― Bruce Lee
1
Disclaimer
2-3
The Science To Big Arms
4-6
START STRONG | THE 3 RULES TO BIGGER ARMS
8-9
15-Minute Routine | 45-Minute Routine
10
Help & Support
CONTINUED ON NEXT PAGE...
W W W . R O SAMPLIFYADVANCED
SEDGLEY.COM
BULKING PLAN
INDEX - CONTINUED//
W W W . R O SBULKING
S E D G L E PLAN
Y.COM
AMPLIFYADVANCED
BIGGER
ARMS
DISCLAIMER (the important stuff )
!
10 PAGE
TRANSFORMATION
PLAN
PLEASE READ CAREFULLY
In order to participate in a Rossedgley.com programme you MUST be medically fit and
well. We accept no liability for any injury resulting from participating in this guide.
If you suffer from any illness or medical conditions please consult your GP/medical
practitioner before commencing the programme.
Training should be enjoyable. You are competing against yourself to ultimately improve
your physique and achieve your aesthetic goals. Please maintain safety whilst training,
emphasis should be on technique/form over weight.
COPYRIGHT
This programme and all future Rossedgley.com
material is protected by copyright. It is strictly
prohibited to:
•
•
•
•
•
Copy
Share online
Lend
Sell
Show to others
SPECIAL MENTIONS
Photographer - Chris Bailey, James Appleton
& Harvey Gibson
Designer - Shaun Preece
1
W W W . R AMPLIFYADVANCED
O S S E D G L E Y . C O M BULKING
PLAN
THE SCIENCE TO BIG ARMS...
How Do We Build Muscle?
There are 3 ways to build muscles.These can be identified as Mechanical Tension, Metabolic Stress and Muscle
Damage. Each comes with their own set of advantages, but worth noting is the muscular humans throughout
history had learnt to use all 3. Either in a single workout or they “cycle” through them over the course of a week/
month.
MECHANICAL TENSION
METABOLIC STRESS
MUSCLE DAMAGE
DESCRIPTION
MECHANICAL TENSION IS
CREATED WHEN THE MUSCLE
GENERATES FORCE TO LIFT
HEAVY THINGS
METABOLIC STRESS (“THE
PUMP”) IS CREATED BY MAINTAINING CONSTANT TENSION
ON THE MUSCLES BY REVERSING DIRECTIONS JUST SHORT
OF “LOCKOUT”
MUSCLE DAMAGE IS CREATED
BY SLOW NEGATIVES, EXTENDED
RANGE OF MOTION AND HIGH
TENSION IN THE STRETCHED POSITION OF THE MUSCLE.
(MOST) USED BY
POWERLIFTERS
BODYBUILDERS
CROSSFITTERS
USED
“JUST LIFT HEAVY THINGS”
“GET A GOOD PUMP”
“MIX IT UP & SHOCK THE BODY”
3 TO 8 SETS
3 TO 4 SETS
2 TO 5 SETS
(DEPENDING ON FREQUENCY)
REPETITIONS
3-8 OR 5-12
REPETITIONS
12-20+ (TO FAILURE)
REPETITIONS
8-12
TEMPO
2/0/1/0 OR 2/0/1/3
TEMPO
1/0/1/0 OR 2/3/1/0
TEMPO
4/0/1/0
REST
2-3 MINUTES
REST
LESS THAN 60 SECONDS
REST
1-2 MINUTES
HOW TO TRAIN IT
(TRAINING
VARIABLES)
W W W . R OBULKING
S S E D G L PLAN
EY.COM
AMPLIFYADVANCED
2
THE SCIENCE TO BIG ARMS...
CONTRARY TO GYM FOLKLORE, BIG ARMS ARE NOT THE RESULT OF THOUSANDS OF DUMBBELL
CURLS. NOR DOES SALVATION LIE IN THE LESSONS OF ‚BRO SCIENCE‘ TIPS EXCHANGED BY
THE WATER FOUNTAIN. TO TRULY BUILD BIGGER ARMS YOU MUST FIRST UNDERSTAND SOME
BASIC LESSONS IN HUMAN PHYSIOLOGY AND SPORTS SCIENCE
MECHANICAL TENSION & METABOLIC STRESS
Mechanical Tension and Metabolic Stress compete in a tug of war. More of one typically means less of the other.
This is because when you add weight to the bar you generate more forces and therefore create more Mechanical
Tension in the muscles. But this also means you can’t do as many repetitions. Therefore Metabolic Stress in the
muscles is lower.
Lower the weight on the bar and the opposite happens.
You’re now able to perform more repetitions and produce more Metabolic Stress. But with less weight you can’t
generate as much force therefore Mechanical Tension in the muscles is lower.
Which is why so many bodybuilders use a variety of lifts to target both. Or will use the previously mentioned 6 15 repetition range, since the weight is:
-
Manageable enough that you can maintain good technique and care for your joints
Heavy enough to create tension, but also produce a good range of motion with no “cheat” in form
Light enough that you can work close to failure and not “burn out”
But (again) let’s think beyond the “average” muscle with Muscle Damage.
MUSCLE DAMAGE
Have you ever triumphantly lifted a weight only to drop it thinking your work here is done? Of course you have.
There‘s something satisfying about grinding out a rep and then proudly dropping the weight to signal to the
weights room you‘ve won that particular bar fight. But a study conducted at the University of Florida, USA, has
found that dropping the weight could in fact halve your efforts in the gym.
That‘s because you‘re only performing a concentric muscle contraction. If you imagine a bicep curl this is where
the biceps are contracting but the muscle itself is shortening. By dropping the weight you completely neglect the
eccentric muscle contraction. During a dumbbell curl this is the lowering phase of the exercise where the bicep
is lengthening. To quote the University of Florida, „More important is the dramatic effect of eccentric strength
training on overall muscle strength.“
An idea supported by research published in the Journal of Applied Physiology, which stated Eccentric training
can further enhance maximal muscle strength and power. In skeletal muscles, these functional adaptations are
based on increases in muscle mass and number of sarcomeres (muscle fibres)
3
W WWWW. RAMPLIFYADVANCED
WO. SR SOESDS GE LD EGYL. ECYO. M
CBULKING
OM
PLAN
GET BIG
ARMS
# ONE
START STRONG | THE 3 RULES TO BIGGER ARMS
START HERE
You will never build bigger arms unless you understand this basic rule
of human physiology: your arms are roughly two thirds tricep. That‘s
the muscle at the back of your arm. Why biceps get so many column
inches in fitness magazines is beyond us.
If you want bigger arms it makes sense to train the area with the majority
of muscle mass, but don‘t ignore biceps completely. Just make sure
both areas get the attention they deserve.
W W W . R O S S EBULKING
D G L E Y . PLAN
COM
AMPLIFYADVANCED
4
GET BIG
ARMS
# TWO
START STRONG | THE 3 RULES TO BIGGER ARMS
5
GO BIG OR GO HOME
Sometimes you won‘t look pretty lifting weights. Make peace with this
now and embrace the gurning and grunting. That‘s because scientists
from the Neuromuscular Research Centre at the University of Jyväskylä
in Finland found that your powerful muscle-building hormones like
testosterone are spiked during heavy weight training.
In summary, go big and heavy first and save the smaller tricep push
downs for later. I won‘t lie, it is harder, but hormonally you‘ll be better
equipped to fill your t-shirt sleeves by chasing mechanical tension first,
followed by metabolic stress and muscle damage later.
W W W . RAMPLIFYADVANCED
O S S E D G L E Y . C O MBULKING
PLAN
GET BIG
ARMS
# THREE
START STRONG | THE 3 RULES TO BIGGER ARMS
TRAIN BIG EAT BIGGER
All the sweat and toil in the gym won‘t build bigger arms without
proper nutrition. Although training provides the necessary stimulus, it‘s
what you eat after that will largely determine if your muscles grow.
Just ask scientists from the School of Biomedical Sciences at Victoria
University, Melbourne, Australia who discovered athletes experienced
a greater degree of muscular hypertrophy-increase in muscle mass
when implementing efficient “nutrient timing“. This is, „the strategic
consumption of protein and carbohydrate after each workout“ which they
concluded, „represents a simple but effective strategy that enhances
the adaptations desired from training.“
For all the impressive sounding words this simply means after training be sure to eat 20g to 30g of
protein and 60g to 90g of carbohydrates to kick-start the repair and regrowth of the muscles, an idea
echoed by research published in the Journal of Physiology and Journal of Sports Medicine.
W W W . RBULKING
O S S E D G PLAN
LEY.COM
AMPLIFYADVANCED
6
ARMS
BIGGER
7
STRENGTH
AND SIZE
PROGRAMME
BEGINNER TO INTERMEDIATE
AMPLIFYADVANCED BULKING PLAN
GET BIG
ARMS
START STRONG | THE 15-MINUTE ARM ROUTINE
15-MINUTE
ROUTINE
EXERCISE
REPETITIONS
SETS
REST TIME
CLOSE-GRIP BENCH PRESS
8 - 10
3
90 SECONDS
5
90 SECONDS
3
60 SECONDS
4
60 SECONDS
EMPHASIS ON MECHANICAL TENSION
TRICEP PUSHDOWNS
20
EMPHASIS METABOLIC STRESS
STANDING BARBELL CURLS
12
EMPHASIS ON MECHANICAL TENSION
ECCENTRIC CLOSE-GRIP
PULL UPS
12 REPS IN TOTAL
8 CONCENTRIC
4 ECCENTRIC
EMPHASIS ON MUSCLE DAMAGE
KEY HERE IS PERFORM 8 “NORMAL” REPS FOLLOWED BY 4 WHERE YOU SOLELY LOWER YOUR WEIGHT AS SLOW AS YOU CAN
W W W . BULKING
R O S S E D GPLAN
LEY.COM
AMPLIFYADVANCED
8
GET BIG
ARMS
START STRONG | THE 45-MINUTE ARM ROUTINE
45-MINUTE
ROUTINE
EXERCISE
REPETITIONS
SETS
REST TIME
WEIGHTED DIPS
8
3
90 SECONDS
3
90 SECONDS
3
60 SECONDS
4
90 SECONDS
4
60 SECONDS
4
60 SECONDS
EMPHASIS ON MECHANICAL TENSION
TRICEP FLOOR PRESS
8
EMPHASIS ON MECHANICAL TENSION
OVERHEAD TRICEP EXTENSIONS
20
EMPHASIS ON METABOLIC STRESS
CLOSE GRIP BENT OVER ROWS
8
EMPHASIS ON MECHANICAL TENSION
SINGLE CONCENTRATION CURLS
20
EMPHASIS METABOLIC STRESS
ECCENTRIC CLOSE-GRIP
PULL UPS
12 REPS IN TOTAL
8 CONCENTRIC
4 ECCENTRIC
EMPHASIS ON MUSCLE DAMAGE
KEY HERE IS PERFORM 8 “NORMAL” REPS FOLLOWED BY 4 WHERE YOU SOLELY LOWER YOUR WEIGHT AS SLOW AS YOU CAN
9
W AMPLIFYADVANCED
W W . R O S S E D G L E Y BULKING
.COM
PLAN
EXPLORE & EXPERIMENT | THE FINDING OF FITNESS™
JOIN THE TRIBE | FURTHER SUPPORT
I love this routine and time and again find myself using it. But know there are many more on Rossedgley.com so broaden
your mind and the tools in your strength and conditioning arsenal. Also (as we often say) the important thing to understand
is if a personal trainer or magazine prescribes 10 repetitions for three sets for months with no explanation or training theory
as to why... avoid it. To quote one of the greatest strength and conditioning coaches to ever live:
“The summary of training approaches given in the table may be adequate for the average personal trainer or coach dealing
with the average client or lower level athlete, but it needs to be expanded upon to take into account the objectives stated.”
- Dr. Yuri Verkhoshansky: Supertraining
To sum up, use the above workout ― and then think beyond them ― to subject your body to new training stimuli. Whether
that‘s as simple as greater volume with more reps, less rest between sets, more weight applied to each exercise or, like in
the following examples, have it operating over a completely different range of motion. But above all else, think differently.
Why change the training sessions?
•
•
•
•
•
•
Variety and avoid boredom
Reduce risk of injury
Ensure all muscle fibres are incooperated
Ensure adequate rest
Reduce chance of reaching plateau
Maximal and continual progression
HELP & SUPPORT | THE FINDING OF FITNESS™
ONLINE SUPPORT
If you are unsure how to do any of the
exercises mentioned in the following
training programme we always have LIVE
Facebook and Instagram Feeds showing
video tutorials. So be sure to follow and
join should you have any questions as
Ross (or members of THE FINDING OF
FITNESS™ Community) will be on hand
to help in any way they can.
“THERE ARE MANY WAYS TO GET
FITTER, STRONGER AND LEANER.
YOU SHOULDN’T DISCRIMINATE
AGAINST ANY OF THEM OR FAVOR ONE. AS SOON AS YOU DO,
YOU CLOSE YOUR MIND AND
LIMIT YOUR POTENTIAL.”
Finally (and as always) if you are
unsure of anything at all, please don‘t
hesitate to drop us an email at:
(ROSS EDGLEY, 2001)
ross@rossedgley.com
W W W . R O SBULKING
S E D G L E PLAN
Y.COM
AMPLIFYADVANCED
10