Are you looking for a set of arms on par with those of today’s top professional bodybuilders? If so, you’re not going to be able to just attain them with a 2-month training fix found in an article of a muscle magazine. Those arms didn’t arrive to those men overnight, and they certainly aren’t going to replace yours without some major changes to your current regimen.

Granted, the pros have a lot of factors in play that you may not. Many of them have been training for years. Their training has been consistent and tough over a long period of time. They have eaten a lot of food each day. Some of the ripped guys you see onstage today spent 3 or 4 years in a bloated state as they added new muscle to their bodies. Aside from that, they have the genetics to recover faster and look better due to the way their bodies are put together. However, even if your joints and muscle bellies aren’t as pretty, you can attain some serious size if you train hard enough and eat with enough consistency. Let’s look at a few of the factors you should consider when looking to build up a set of arms on par with those of the top guys in the sport of bodybuilding.

Exercise Selection

The guys with pro arms don’t have access to some secret equipment which allows them to train arms differently. They have the same machines and free weights as you do. It’s the exercises they choose that makes a lot of the difference. They select free weight, mass building exercises for the first round of exercises, then they move to 1 to 2 pumping movements to keep this blood in the muscle group until the pump is no longer manageable.

Set and Rep Scheme

You might think the pros would be very likely to employ some super-slow, heavy weight low-repetition training in their efforts for insane muscle mass. The truth of the matter is that most of them actually use higher repetitions to make their gains. Some of the top guys keep their repetitions in the 10 to 15 area. This allows them to keep on filling the muscle group with blood each day for a period of years, and keeps them from experiencing excessive soreness or running the risk of injury. Over time, those daily pumps, coupled with a high calorie diet and moderate AAS use, lead to growth that continues for 10, 20, or 40 pounds. And a lot of that weight does find its way to the arms!

Sample Workout

Standing barbell curls x 3 sets of 10 to 15 repetitions
Alternate dumbbell curls x 3 sets of 10 to 15 repetitions
Machine preacher curls x 3 sets of 10 to 15 repetitions
Cable biceps curls x 3 sets of 10 to 15 repetitions

Skull-crushers x 3 sets of 10 to 15 repetitions
Bench dips x 3 sets of 10 to 15 repetitions
Cable pressdowns x 3 sets of 10 to 15 repetitions
Machine triceps press x 3 sets of 10 to 15 repetitions

By the time you have arms on par with a poor man’s Phil Heath, the rest of your body should have moved up in a very substantial way as well. You can’t have out-of-this-world arms and completely untrained legs. The factors that allow for the growth of one muscle group affect all of them. A full-body training regimen, along with years of training and eating consistency, are paramount to reaching your goal of having the best arms your genetics will allow!

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