Arnold’s Blueprint to Build 22 Inches Arm

Big Arms is everything. If you have a good chest, good back, but you don’t have big arms, you’re cooked, because once you put your shirt on. you’ll lose 10 pounds of muscle immediately

In this newsletter, I’ll cover everything Arnold did to build his 22 inch arms (Exercises, Arnold Split, etc). And after you finish reading this newsletter, you can directly apply Arnold’s tips into your training. 

What Makes Arnold  22 Inch Arms

There are 3 muscles that build your arms; Triceps, Biceps and Brachialis

Biceps and Brachialis are the muscles that contribute the most to Arnold’s biceps peak, and the exercises to train both muscles are similar and almost the same. If you train your biceps you’ll simultaneously train your brachialis. 

But only focusing on those 2 muscles won’t make Arnold’s 22 inch arms…

But those 2 muscles don’t contribute as much as Triceps. Triceps is literally ⅔ of your arms. Even though Arnold was known for his biceps, without his triceps, his arms will fall off. So.. Never neglect training your triceps.

Exercises

All pushing movements involve triceps, and all pulling movements involve biceps. 

Here are 3-4 best exercises for each muscle:

Triceps:

  • Cable Pushdown
  • Overhead Extension
  • Close Grip Bench Press

Biceps + Brachialis:

  • Barbell/Dumbbell Curl
  • Concentration Curl
  • Incline Dumbbell Curl

How to Maximise Arm Growth

Include Arm Day in Your Split

Including Arm day is game changing. Rather than training it after you are tired training your chest and back, train them when you’re fresh, when you’re in your peak condition. How? Add an arm day. 

On this day you’ll hit your biceps and triceps with your peak condition and your maximum strength, and that means you can go heavy on every exercise.

Train it With Moderate – High Volume.

Many people, including great bodybuilders like Tom Platz, are having a difficult time developing their arm until… They hit it with high volume. All of the great arms are also built with high volume training; Lee Priest, Arnold, Jay Cutler, all did it with high volume.

And this is not only supported by the bros… Science also support this.

More Volume (Below 30 sets) = more growth.

So, imo the minimum sets per week is 10 sets. 

 Designing Your Arm Day

In your arm day, you must start the workout with the muscles you want to prioritize. For example; if you want to prioritize your triceps, start with heavy close grip bench press. 

Here’s an example: 

🏋️ Superset 1
 Standing Barbell Curl  4 × 8–12
Close Grip Bench Press  4 × 8–12

🔁 Superset 2
 Dumbbell Lateral Raise  3 × 10–12
Concentration Curl  3 × 10–12

🔁 Superset 3
 Reverse Pec Deck (Rear Delt)  3 × 12–15
Rope Triceps Extension  3 × 12–15

🔁 Superset 4
 Front Raise  3 × 10–12
Dumbbell Rear Delt Fly  3 × 10–12

🏁 Final Exercise
 Lying Dumbbell Lateral Raise  4 × 15–20

Hit it Often

Arms are small muscles which recover very very quickly, many times arms just recover in the next day after you train them, and Arnold knew this, so he hit them often. He includes 2 arm days in his split, plus he also indirectly trains them when he trains his chest and back, and for total Arnold trains arm 4x a week.

Minimal threshold: train your arms 2x a week 

Splits that works your arms minimum 2x a week:

Arnold Split:

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Chest & BackLegsShoulders & ArmsRestChest & BackLegsShoulders & Arms

Ppl x Arnold:

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
PushPullLegsRestChest & BackLegsShoulders & Arms

PPL + ARM Day:

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
PushLegsPullRestArmRestRest

Or any other split that trains your arms minimum twice a week.

Bring all set to failure + Cheat Reps

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone who is not a champion.” – Arnold

A common mistake made by 90% of lifters is not training to failure on every set.
Even Arnold.. That train with 20+ sets always brings all his sets to failure.

And one thing.. Reaching failure on isolation work is not psychotic, it’s not the same as hitting failure on squats or deadlift. So, just train to failure in isolation, even do cheat reps after you hit it.

Be consistent

If you apply all these tips to your routine, but you’re not consistent, It’s nothing. Because most people transform their physique including their arms by training for 3+ years. 

Even Arnold didn’t have a 22 inch arm when he started.. But consistency helps Arnold achieve it.

And the one thing that shaped Arnold’s consistency for over 50+ Years.. Is just planting his idol’s quote all over his room..

Even until now…

 

So want to be consistent?

Just Hangs Arnold’s Framed Quote.. Use Code: BLA30 for 30% discount (pls buy broo.. So I can buy my protein powder:)

Btw, here are some review.

e3db79a9-5bfa-4790-aacf-79a804e59a54
Grab Yours Now!

20 Comments

  8. Ӏ reaⅼly love your site.. Pleasant colors &
    theme. Ⅾid you build this ѡeb ѕite yourself? Pleаse repⅼy
    back as I’m wanting to create my own personal
    website and would like to know where үоu got this from or exactly what the theme is called.
    Appreciate it!

    My web blog fintechbase

  9. When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get three emails
    with the same comment. Is there any way you can remove people from that service?
    Thank you!

  10. I have been surfing online more than 3 hours as of late, yet I by no means found any attention-grabbing
    article like yours. It’s beautiful worth enough for me.
    In my view, if all web owners and bloggers made just right content as you did, the net will likely
    be a lot more helpful than ever before.

  11. What’s Taking place i’m new to this, I stumbled upon this I’ve found It positively helpful and it has aided
    me out loads. I am hoping to contribute & aid different customers like its helped me.
    Great job.

  13. Heya excellent blog! Does running a blog similar to this take a lot of work?
    I have no knowledge of computer programming however I was
    hoping to start my own blog soon. Anyway, if you have any suggestions or
    techniques for new blog owners please share.
    I know this is off topic but I simply needed to ask. Many thanks!

  15. I believe what you posted was very logical.
    But, consider this, what if you were to create a awesome headline?
    I ain’t suggesting your content is not solid., but suppose you added a post title that makes people want more?
    I mean Arnold's Blueprint to Build 22 Inches Arm – Home is kinda boring.
    You ought to glance at Yahoo’s front page and see how they
    create post titles to grab viewers to open the links.
    You might add a related video or a picture or
    two to grab people excited about everything’ve written.
    In my opinion, it could make your posts a little livelier.

Leave a Reply

Your email address will not be published. Required fields are marked *

Trending now

How Arnold Programs His Workout For Maximum Gains…
If Arnold turned obese, He would do these 3 things to get ripped in less than 6 months. 
Why you must train with high volume training (if you don’t want to miss gains)
the cheat code that every golden era bodybuilder use to build their amazing physique.