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 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Chest & Back	Legs	Shoulders & Arms	Rest	Chest & Back	Legs	Shoulders & Arms

Ppl x Arnold:

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Push	Pull	Legs	Rest	Chest & Back	Legs	Shoulders & Arms

PPL + ARM Day:

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Push	Legs	Pull	Rest	Arm	Rest	Rest

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.