What's up guys. I'm Vince Del Monte
of GeneExpressionTraining.com
In this video I'm going to show you guys how to
build bigger arms in six sets and I'm
going to give you guys this exact workout
So if some of the details lose you don't worry
I'm going to share a brand new
technique this is completely different
than I've seen anybody teach here on
YouYube and it's a really powerful
technique. It's a technique that's going to
help you get more from less. You don't
need to train your arms for 10 20 sets
The guys that do that are genetic freaks.
They're taking drugs. Alright. Most guys
that have huge arms ... I'll be
honest. I asked a dude man what do you do
for your arms. It's like I don't know man
I've always had big arms. I kid you not.
It's a disappointing answer right. But at
least they're honest and a lot of us are
getting misled by guys who are genetic
freaks and again I'm always more
impressed with guys that are making
gains in their arms who aren't doing a
lot and who don't have great genetics
because they've had to learn how to do
it the smart way. Not just the hard way.
So let me introduce you to a killer
technique. This one was introduced to me
by my own coach, Coach Ryan Faehnle. He's
got so many cool techniques to stimulate
different mechanisms and muscle growth
and this technique is called total reps
rest pause. Alright. Total reps rest pause.
It's awesome. So for the first exercise
here, Zottman curls. I've got a weight
that I'm looking for and it's the six to
eight rep max. Okay. So that's the
starting weight. I have to find a way
that I can only do for six to eight rep
max and then we use the technique called
rest pause where we take a 20 second
break once we hit failure until we hit
the goal reps for the prescribed workout.
So in this instance the week I'm on
right now I'm shooting for twenty
eight reps with this goal weight. Now when
I started this program on week one I was
only at 15 reps and then I went to 17 20
22 but each week I was adding on a
couple reps with the same weight so I've
really built up the volume with this
heavy weight. And this is called quality
training. Not quantity training. After
this exercise I move on to the lying rope
extension and we apply the same premise.
The program has a number of goal reps
that are prescribed as the starting
weight for this exercise it's eight to ten,
and then I aim for certain number of
reps. This week I'm going for 35 reps
here so I'm going to hit failure around
eight to ten I rest for 20 seconds then
I keep going rest
20 seconds and they keep going and I
take as many steps as it takes that's
how I hit this week's number of goal
reps which is 35, Now on week one, seven weeks
ago I was only doing 20 reps with the
same weight so I'm getting stronger each
week with more reps with the same weight.
The only way I'm able to do this is
because overall there's a low amount of
volume, but because the intensity is so high,
we're all we're hitting all those
critical muscle fibers we need for
growth and for progress. So this is how
I'm able to make gaines with such low
volume. I'm shifting my focus from
quantity training to quality training.
Alright. And then the theme of this
continues the next exercise we're doing
narrow grip thick handle easy bar curls
and again we've got a starting weight
that we're aiming for 15-18 reps here
and then we're going for this week we're
shooting for 48 reps but on
week one I was only at 28. Alright so it's
pretty cool each week you're able to see
am I getting better and every week you
come into the gym you look at how many
reps you did last week you're always
using the same weight and you just try
and get more reps with this one
technique and then as you can see we're
moving on to another exercise here. We're
doing dumbbell decline extensions
triceps extensions and again same thing
we've got a goal number of reps we're
aiming for and then I just keep
packing on those extra reps making those
it's called micro progressions and then
on the last two exercises of the workout
we're going to these twin pulley cable
curls. I'm starting with the starting
weight i can hit for 20 to 25 reps and I
take that 20 second break and then I
just keep going. I started off with 35
reps on this exercise on week one. This
week we're at 58 reps so we're chasing
more and more reps each week. It's a
really cool tactic. It makes your
workouts fun. It tells you instantly if
you're progressing if you need to you
know fix your nutrition and it's always
a quality workout. You'll get a great
pump. As you can see I'm getting great
pumps here and you're not going to do a
ton of junk sets a ton of junk volume.
You're really going to be working with
sufficient loads and because you're
working with sufficient loads and good
volume in a progressive fashion that's
not over training you, you'll see
progress. And then here we're wrapping up
this last exercise of the workout with
the long rope. A double long ropes here.
Seated overhead tricep extensions.
Pretty fun one here. Again I'm shooting
for a lot of reps here for 58 today and um but
I started off with only 35 reps with the
same weight seven weeks ago so it's
really cool. So over the last, you know
I can look back and see where I started
where I came and I can be like wow this
progression model is really working well
for me. So that's it guys. That's my
current arm program right now. In this
eight-week cycle I do have another arm
workout later on in the week but this is
one of them. aybe I'll shoot that for
you if you guys want more videos on arm
training. Anything specific let me know
in the comments section below but as I
promised I do want to give you this
workout for free. It's just a one-page
cheat sheet all you got to do is visit
the link on this screen or the first
link in the description. lt will take you
to a page where you put your first name
your best email in and it'll give you
this exact work out. You'll see the exercises
the goal reps how it progresses from
week to week and then you'll know
exactly what to do. It'll tell you what
loads to start off with. This is geared
to guys who are mixed fiber type but
that's fine you can adjust it if you're
slow twitch you're fast twitch and then
there you go you've got something to
follow for the next eight weeks to build
your arms with low volume and you can
see the power of quality training versus
quantity training. I think that's it. If
you're watching this on your phone or on
your mobile device you can click the
link on the screen. so click the link in
the description follow the same steps
and i'll send you the same workout to
build bigger arms and it's free no
catches just a little gift from me to
you for sitting through to the end of
this video. I appreciate you and I will
see you next time