Lesson Two For Astounding Arm Growth

In your first lesson you learned the importance of good form and I told you how to apply it, if you did follow my instructions you would have experienced the toughest arm workout yet!
In line with proper form comes the concept of overtraining. And I am going to make an outrageous but true statement. There is no such thing as overtraining...only under training and under eating.

Don't get me wrong, performing too many set without intensity leads to stagnation and it is not the key to outstanding growth. If you get good results from performing 3 sets on the biceps curl, you will not double your results with 6 sets. The muscles of the arms are small so they cannot take too many sets. Furthermore they are also used indirectly in just about every upper body movement from bent over rows, to shoulder training to chest training. So even though they cant take a lot of sets they can take high frequency of training provided calories are kept high and recovery is enhanced with techniques.

OVERTRAINING THE ARMS?

First I want to debunk a myth about overtraining and the arms. I will make a bold statement: "there is no such thing as overtraining -only under eating and under training" what we term as overtraining is a poor excuse not to work hard and perform all the workouts needed to get the results.' Chronic overtraining is another phenomenon that usually occurs when you perform too many sets / workouts without any rest periods for recovery. Under eating is the major cause of chronic overtraining, too many bodybuilders think that they eat enough to warrant enough muscle and size increases, they fail to understand that by stimulating the body with high intensity workouts, you are asking the body to change and grow large, and in order for the body to do this, it requires the raw materials needed for that construction to take place. Just as you would not expect contractors to build a skyscraper using material enough for a 2-story bungalow, you should not expect to get large if you are consuming a tiny 500 calories above your Basal metabolic rate. *(BMR).

To make exceptional gains you should be consuming at least twice your BMR, for most this is a daunting task, especially when you are consuming clean sources of protein and carbohydrates. That is why is I recommend the use of supplements, most specifically MCT oils to help you consume massive calories needed for fast muscle growth.


Understand that without massive calories you will not get big arms .It just will not happen. In general you need to gain 10lbs of muscle for every inch of lean muscle you wish to gain. This means you are going to have to build a massive body as well, because you cannot develop massive arms without a massive body, it will not happen.To make uninterrupted gains in arm size you need to cycle your workouts. You need to increase your intensity, overload and volume of your workouts on a gradual basis and then closely follow that with a decrease in intensity, volume and overload. Doing do prevents overtraining and stagnation.
How do you cycle your workouts? By simply increasing the intensity and volume of workouts on a weekly basis for 3-4 weeks and then cutting back on the intensity and volume drastically so that the arms never get the chance to over train.