UnderGround Forums 1000 Rep Arm Workout. Curl ya way out of Armbars

8/28/14 9:12 AM
1/12/05
Posts: 49792

http://www.t-nation.com/training/1000-rep-arm-workout

 
 
But it worked. I succeeded in adding over two inches to my arms, taking them over the 21-inch barrier. This program is perfect for anyone that's always had difficulty prodding their arms into additional growth.
 
 
The program is very straightforward, 5 sets of 20 reps for five biceps exercises and five triceps exercises, which of course equals one thousand reps total. You'll rotate back and forth between biceps and triceps movements. This will give the muscle groups a bit of a rest and allow you to complete the entire session.
 
 
The 1000-Rep Arm Training Workout
  Exercise Sets Reps Rest
A EZ Bar Curl 5 20 2-3 min.
Perform a few warm up sets first.
B Straight Bar Pushdown 5 20 2-3 min.
Perform a few warm up sets first. Keep your elbows glued to your sides and don't pause; just pump the arms up and down.
C Cable Curl 5 20 2-3 min.
Use an EZ-curl style handle and attach it to the lower cable.
D Overhead Cable Extension 5 20 2-3 min.
Use a rope handle attached to the high pulley. Grasp the handles and face away from the machine. Bend over at the waist and starting with the handles behind your head, extend your arms straight out in front of you.
E Dumbbell Hammer Curl 5 20 2-3 min.
Keep your elbows at your sides and curl the dumbbells towards your shoulders. Do both arms at the same time.
F Lying Extensions With Chain 5 20 2-3 min.
Lie flat on your back and perform a skull-crusher type movement with chains attached to an EZ curl bar, D-handles, or the grenade-type handles if you have them. These can be performed with straight weight if you don't have access to chains.
G Seated Barbell Curl 5 20 2-3 min.
Use a straight barbell for these. Sit on a bench and curl the weight from the tops of your thighs towards your shoulders. Touch your thighs at the bottom of the movement, but don't rest the weight on them.
H Dumbbell Kickback 5 20 1-2 min.
Grab a pair of dumbbells, bend over at the waist, and extend both dumbbells at the same time. Keep your upper arms parallel to the floor and pause the reps briefly at the top with full extension while flexing the triceps.
I EZ-Bar Reverse Curl 5 20 2-3 min.
Keep your form strict here and limit the amount of body swing.
J Bench Dip 5 20 1-2 min.
Bodyweight is all you should need by the time you get here. Use two benches of the same height.
 
8/28/14 9:21 AM
9/5/11
Posts: 16572
I am a man with angel hair arms so you can imagine my excitement in seeing this thread. But, alas, my spaghetti limbs make it unthinkable to step foot inside a gym (for fear of ridicule) and your exercises require equipment I don't own.

Sad face joins my sad arms for a sad hug... Phone Post 3.0
8/28/14 9:25 AM
9/16/12
Posts: 7359
Malvert the Janitor - I am a man with angel hair arms so you can imagine my excitement in seeing this thread. But, alas, my spaghetti limbs make it unthinkable to step foot inside a gym (for fear of ridicule) and your exercises require equipment I don't own.

Sad face joins my sad arms for a sad hug... Phone Post 3.0
Dumb attitude. Nobody's looking at you, nobody gives a shit about you Phone Post 3.0
8/28/14 9:27 AM
6/20/11
Posts: 16312
ThatKickDidntHuroooohhhhhhhh - 
Malvert the Janitor - I am a man with angel hair arms so you can imagine my excitement in seeing this thread. But, alas, my spaghetti limbs make it unthinkable to step foot inside a gym (for fear of ridicule) and your exercises require equipment I don't own.

Sad face joins my sad arms for a sad hug... Phone Post 3.0
Dumb attitude. Nobody's looking at you, nobody gives a shit about you Phone Post 3.0

This, you might get the occasional tool bag giving you advice, but nobody really cares, if you're that skinny you'll probably get stronger pretty fast.
8/28/14 9:28 AM
7/22/09
Posts: 1757
. Phone Post 3.0
8/28/14 9:28 AM
7/10/14
Posts: 67
U skippin leg day braj Phone Post 3.0
8/28/14 9:44 AM
2/24/07
Posts: 14314
shaqitup - 
ThatKickDidntHuroooohhhhhhhh - 
Malvert the Janitor - I am a man with angel hair arms so you can imagine my excitement in seeing this thread. But, alas, my spaghetti limbs make it unthinkable to step foot inside a gym (for fear of ridicule) and your exercises require equipment I don't own.

Sad face joins my sad arms for a sad hug... Phone Post 3.0
Dumb attitude. Nobody's looking at you, nobody gives a shit about you Phone Post 3.0

This, you might get the occasional tool bag giving you advice, but nobody really cares, if you're that skinny you'll probably get stronger pretty fast.

True, however people will look at you like you're an idiot if you're workout consists of 1,000 reps of arms.
8/28/14 9:45 AM
1/12/05
Posts: 49793
AishOyyy - U skippin leg day braj Phone Post 3.0

I wear gi pants

8/28/14 9:47 AM
1/12/05
Posts: 49794
RampageFitsLikeAGlove - 
shaqitup - 
ThatKickDidntHuroooohhhhhhhh - 
Malvert the Janitor - I am a man with angel hair arms so you can imagine my excitement in seeing this thread. But, alas, my spaghetti limbs make it unthinkable to step foot inside a gym (for fear of ridicule) and your exercises require equipment I don't own.

Sad face joins my sad arms for a sad hug... Phone Post 3.0
Dumb attitude. Nobody's looking at you, nobody gives a shit about you Phone Post 3.0

This, you might get the occasional tool bag giving you advice, but nobody really cares, if you're that skinny you'll probably get stronger pretty fast.

True, however people will look at you like you're an idiot if you're workout consists of 1,000 reps of arms.

 

Jealous haterz

 

Sunz out Gunz out, sazeetch in that

8/28/14 10:03 AM
7/24/02
Posts: 8418
Real sweet routine here bro. Shouldn't take more than 2 to 3 hours max.
8/28/14 10:07 AM
3/14/04
Posts: 109936
WoodenPupa - Real sweet routine here bro. Shouldn't take more than 2 to 3 hours max.

lol...this.  1000 rep arm-only workout?  Good god.  

8/28/14 10:10 AM
1/12/05
Posts: 49798

8/28/14 11:21 AM
8/4/10
Posts: 20437
ThatKickDidntHuroooohhhhhhhh -
Malvert the Janitor - I am a man with angel hair arms so you can imagine my excitement in seeing this thread. But, alas, my spaghetti limbs make it unthinkable to step foot inside a gym (for fear of ridicule) and your exercises require equipment I don't own.

Sad face joins my sad arms for a sad hug... Phone Post 3.0
Dumb attitude. Nobody's looking at you, nobody gives a shit about you Phone Post 3.0
I give a shit about you Malvert Phone Post 3.0
8/28/14 2:59 PM
2/28/12
Posts: 254
Malvert the Janitor - I am a man with angel hair arms so you can imagine my excitement in seeing this thread. But, alas, my spaghetti limbs make it unthinkable to step foot inside a gym (for fear of ridicule) and your exercises require equipment I don't own.

Sad face joins my sad arms for a sad hug... Phone Post 3.0
Reminds me of something I read once, "you wouldn't care so much about what people think of you if you knew how seldom they do."

Or in the words of Dr. Seuss, "be who you are and say what you feel b/c those who mind don't matter and those who matter don't mind." Phone Post 3.0
8/28/14 3:46 PM
9/5/11
Posts: 16574
pennviachoke -
ThatKickDidntHuroooohhhhhhhh -
Malvert the Janitor - I am a man with angel hair arms so you can imagine my excitement in seeing this thread. But, alas, my spaghetti limbs make it unthinkable to step foot inside a gym (for fear of ridicule) and your exercises require equipment I don't own.

Sad face joins my sad arms for a sad hug... Phone Post 3.0
Dumb attitude. Nobody's looking at you, nobody gives a shit about you Phone Post 3.0
I give a shit about you Malvert Phone Post 3.0
Thanks! Phone Post 3.0
8/28/14 3:46 PM
9/5/11
Posts: 16575
ThatKickDidntHuroooohhhhhhhh -
Malvert the Janitor - I am a man with angel hair arms so you can imagine my excitement in seeing this thread. But, alas, my spaghetti limbs make it unthinkable to step foot inside a gym (for fear of ridicule) and your exercises require equipment I don't own.

Sad face joins my sad arms for a sad hug... Phone Post 3.0
Dumb attitude. Nobody's looking at you, nobody gives a shit about you Phone Post 3.0
You hurt my feelings....see, always happens to me. It's because I'm skinny, huh? Phone Post 3.0
8/28/14 6:35 PM
2/24/07
Posts: 14315
I assume a majority of this 2-3 hour bicep workout is done in the squat rack?
8/28/14 6:49 PM
1/1/01
Posts: 6482
Personally I would break it into two 500 rep sessions and do chest in the middle. Phone Post 3.0
8/28/14 7:06 PM
2/9/14
Posts: 225
ttt
8/28/14 7:29 PM
1/12/05
Posts: 49802
RampageFitsLikeAGlove - I assume a majority of this 2-3 hour bicep workout is done in the squat rack?

You mean the curl cage?

8/28/14 7:30 PM
1/12/05
Posts: 49803
rbl - Personally I would break it into two 500 rep sessions and do chest in the middle. Phone Post 3.0

I kind of did that in the past and my tris got overworked. People was calling me Bobby Close Grip

8/28/14 7:31 PM
3/20/12
Posts: 14272
kid nods at computer

gives thumbs up
8/28/14 7:34 PM
7/11/14
Posts: 134

With a 1000 reps your arms will get smaller and weaker unless you're juiced to the gills, and probably even then. Troll post. Might look better for 30 minutes.

8/28/14 7:59 PM
1/1/01
Posts: 6483
Bobby Lupo -
rbl - Personally I would break it into two 500 rep sessions and do chest in the middle. Phone Post 3.0

I kind of did that in the past and my tris got overworked. People was calling me Bobby Close Grip

Yeah you definitely don't want to overtrain. Phone Post 3.0
8/28/14 9:28 PM
1/12/05
Posts: 49805
Hard Aground -

With a 1000 reps your arms will get smaller and weaker unless you're juiced to the gills, and probably even then. Troll post. Might look better for 30 minutes.

If you ain't juicing, you ain't training Phone Post 3.0