Getting ripped arms through exercise begins by alternating between a variety of resistance training methods. Super sets, drop sets, and low repetition workouts all contribute to leaner and more defined arms. Learning how to schedule your workouts to allow for recovery and growth also plays a vital role in developing ripped arms. Understanding these training methods and learning how to design your program will increase your chances of having ripped arms.
Step 1
Perform super set workouts using bicep and triceps exercises to get your arms ripped. Super sets combine two exercises that are completed without rest in between. This training method increases training intensity and recruits additional muscle fibers for muscular growth. A typical arm super set workout involves the barbell bicep curl followed by a cable pulldown. Use eight to 12 repetitions for each exercise and rest for 30 seconds in between super sets.
Step 2
Add drop sets to your ripped arms program. Drop sets refer to completing an exercise to failure and then immediately reducing weight for performing additional sets. This resistance training method allows you to push muscle fibers past your perceived point of failure. An example of an arm training drop set involves a dumbbell bicep curl using 30 lb. weights to muscular failure followed by a 20 lb. dumbbell curl to failure and finally a 10 lb. curl until you are unable to continue. Three drop sets marks the typical amount of sets used for this method.
Step 3
Use low repetition, heavy weight arm exercises to stimulate muscular growth. Perform three to four sets using eight to 12 repetitions per exercise to develop your arm muscles. Your exercise weight loads should consist of 70 to 85 percent of your one rep maximum, or RM for short. Your 1RM refers to the heaviest amount of weight you can perform for one repetition. For example, if your barbell bicep curl 1RM consists of 80 lbs., you would use 55 to 70 lbs. for this exercise.
Step 4
Perform your arm workouts no more than twice a week to allow for proper muscular recovery. Excess resistance training without rest breaks down muscle tissue and decreases your performance. This effect delays your arm ripping progress and can possibly lead to injury.
Tips and Warnings
- Practice proper exercise technique for maximum results.
- Avoid using excessive weight loads that compromise proper form. Improper form with excessive weights increases your risk for injury.
Things You'll Need
- Free weights
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