Lesson Four For Astounding Arm Growth

Lesson 4 how to vary your rep ranges for full and complete muscle cell development.

In one Micro cycle you will be training all components of a muscle cell. This means various repetition speeds and ranges will be used. You will also vary intensity; density and volume of workouts in an attempt to stimulate all aspect of a muscle cell, allowing us to build the endurance, size, strength and vascularity of the arms we seek.Varying workouts and rep ranges is termed holistic training and it has been factored in the massive arm program for you already.

You need the right rep schemes for each of your muscle cell components of the arms, because muscles are composed of several fibers and components that need a variety of stimulus to allow for complete and full stimulation. You cannot expect to build massive arms using a static rep scheme, high reps will build the capillaries, blood vessels and red muscle fibers and recovery of the stimulated muscle fibers that were worked ion the previous day.

Here is a breakdown of the rep ranges
Weight selection: use a weight as indicated by the following repetition ranges.
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Rep ranges % Of 1MR
1-4 90-95
8-12 75-85
15-20 65-70
CNS training 120-140
Negatives 120-140

Each rep range affects a different component of the muscle cell
Rep ranges % Of 1MR Muscle cell affected
1-4 90-95 White muscle fibers/tendons/ligaments
8-12 75-85 White/red muscle fibers -
15-20 65-70 Red muscle fibers-endurance


Heavy weights build thickness and density as well as mass.