Arms Accelerator
Welcome to the Arms Accelerator Guide
Here’s what you need to know:
Volume:
Quality Over Quantity
More volume doesn’t automatically mean better results. The key is progressive overload—focusing on getting stronger or performing more reps over time. In this programme, there’s a slight bias toward extra volume for your arms, but every set is designed to be effective. We avoid excessive volume in a single session to keep your performance high and ensure you’re working at your best intensity.
Frequency:
Spread the Work for Better Quality
To make the most of your training, arm work is split into three sessions per week. Why? Higher frequency ensures you’re performing quality sets instead of cramming all your volume into one session. Plus, protein synthesis peaks around every 48 hours, so spreading out your arm training gives you more opportunities to grow.
The Priority Principle:
Energy For Maximum Output
Your arms deserve your best effort, which means hitting them with plenty of energy and focus.
- When arms are a priority, place them early in your session when you’re fresh.
- If they’re later in your workout, make sure you’re still dialled in and pushing hard on every set.
Intensity:
Progress > The Pump
Chasing a pump is fun, but it’s not the goal here. Real progress comes from challenging your muscles to grow by progressively overloading the weight or reps. The pump might feel great, but strength and measurable improvements are what really drive growth.
Exercise Selection:
The Right Movements For You
This programme includes some of my favourite arm exercises to target all parts of the biceps and triceps effectively. However, feel free to swap in exercises you prefer—just make sure the programming stays balanced.
- Biceps: Use a mix of movements where the upper arm is in front of the body (e.g., preacher curls) and behind the body (e.g., incline curls or d-handle cable curls).
- Triceps: Include a variety of movements like press-downs, overhead extensions, and compound lifts (e.g., dips or JM presses).
This balance ensures you’re training your arms through their full range of motion and hitting all heads of the muscle for maximum development.
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