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07 Fast Action Bonus 5x5 Arms

The document provides information on building arm size through strength training rather than solely focusing on muscle pump. It details the author's experience with small arms from high-rep training and how switching to a 5x5 routine with heavier weights led to arm growth. Four arm workout routines are then presented ranging from beginner to insane, detailing exercises, sets, reps, rest times, and tempos for strength-based training. Key terms used in the workouts are also defined.

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GJONES80
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320 views10 pages

07 Fast Action Bonus 5x5 Arms

The document provides information on building arm size through strength training rather than solely focusing on muscle pump. It details the author's experience with small arms from high-rep training and how switching to a 5x5 routine with heavier weights led to arm growth. Four arm workout routines are then presented ranging from beginner to insane, detailing exercises, sets, reps, rest times, and tempos for strength-based training. Key terms used in the workouts are also defined.

Uploaded by

GJONES80
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Introduction

Building arm size by getting a huge pump works great, and that’s why Blood
Flow Restricted Arms works so well, but if you’re not strong, then you’re
leaving muscle on the table.

Here’s a story for you. I used to have puny arms. I’d train them all the time,
but I couldn’t get them to grow past 13.5 inches. I’m 5’11, so 13.5 inch arms
made me look like I was still a kid.

Whenever I trained my arms, I’d train them with higher reps and chase the
pump. Because I was using higher reps, I had to use very light weights. I was
weak. Finally, my training partner pointed out that he was able to use twice
the weight as me, so he suggested that I build stronger biceps and triceps. I
thought he was full of crap. Arm training is all about the pump! I was wrong.

One day I went into the gym and felt horrible. I didn’t get much sleep the past
night and didn’t have the guts to push myself through high rep arms work, so I
told myself, screw it, I’ll just do 5x5 on my arms.

I ended up loving the variation. It was so gratifying to train my arms with


heavy weights. My ego was soaring. So I kept training my arms once a week
with 5x5, and then another day of the week was dedicated to higher rep pump
work. After 4 weeks, my arms were much stronger, and I was almost able to
keep up with my training partner. My arms looked bigger too. I measured
them and gained ½ inch on my arms in 4 weeks. It was an awesome
experience. 5x5 Arms built the strength base I needed to build big arms, and
then when I finally used Blood Flow Restricted Arms, I broke through the 15-
inch arm barrier. These days, I proudly walk around with 16 – 16.5 inch arms
(depends on if I have a pump).
How the Workouts Work
I’m going to give you four different arms workouts (beginner, intermediate,
advanced, insane). You can add these workouts as an extra workout day. The
best part about them is you can just get into the gym, start the workout
without warming up, finish without working up a sweat, and then leave
without needing to shower. So it’s an easy way to get the extra arm strength
work without all the extra things that usually waste time in the gym.

Workout Terminology
I wanted to quickly define some terms that will be used throughout.

To give you the best workout possible, I give guidelines on a number of


different factors beyond sets and reps. Below are definitions of some terms
used in “Workoutnese” (my term for workout jargon) that I use to describe the
different aspects of the program.

Rep – One performance of a single exercise.

Set – The number of repetitions performed without stopping.

Tempo – The speed at which one repetition is performed. It’s denoted with 4
numbers (ex. 4-0-1-0). Each of the 4 numbers is in seconds. The first number
represents the speed of the movement that follows one repetition, the second is
the pause, the 3rd is the action phase of the movement, and the 4th is the
pause. In the example of a bench press, the first number denotes the speed at
which the weight is lowered, the second is the pause at the bottom, the 3rd is
the speed at which the bar is pressed, and the 4th is the pause at the top.

Rest – The rest is the time in seconds between two sets.


1A/1B – In the workouts, you will see "1A" and "1B" or "2A" and "2B". This
refers to the order of exercises. "1A" is usually the first exercise for a particular
set for a particular body part, while "1B" refers to the second exercise. After
completing 1A, the trainee rests for the predetermined amount of time and
then goes the 1B exercise. After this, the trainee rests for the predetermined
amount of time and then goes back to their second set of 1A.

A Note on Tempo
In the tempo column of the workouts, you will notice 4 numbers. Let’s use
40X0 as an example.

First Number (4)


This dictates how many seconds to lower the weight (the eccentric). For
example, if you are bench pressing, you will lower the weight 4 seconds to your
chest.

Second Number (0)


This is how long you will hold the weight before raising it (before the
concentric). If you are bench pressing, this would be how long you are holding
the bar on your chest.

Third Number (X)


This is how long it takes you to raise the weight (concentric). In this example,
if you are bench pressing, the X means to explode. If the weight is heavy
enough, even though this says (X), it might take you 1-2 seconds. Just push
as hard as you can, making sure to keep tension in the muscle being worked
(in this case, the pecs).
Fourth Number (0)
This is how long you will hold the weight at the extended position. In the
bench press, this means arms at full length.
Intensity Techniques Explained
Rest Pause

O
n your last set of 5-8 reps, rest 15-20 seconds then do as many reps
as possible with same weight, rest another 15-20 seconds then do as
many reps as possible with same weight.

For example, let’s say you do 7 reps on your last set with a 50lb barbell. You’d
rest 15-20 seconds, then do as many reps as possible (will probably only be 2-
4). You rest another 15-20 seconds then bust out as many reps as possible
(will probably only be 1-3 reps this time). You are then finished.

AMRAP
Immediately after your last set, reduce the weight by 50% and then do 1 set
with as many reps as possible. You should go all out and keep going. Pretend
someone has a gun to your head telling you to do 3 more reps or else they will
kill your family. Something like that. I know this sounds harsh but I really
want you to push yourself here. Even if you’re using a weight that you can do
for like 15 reps, you need to do 20. That kind of thing. You always have more
in you to give. Give it.
5X5 Arms Beginner Workout
Exercise Sets Reps Rest Tempo
1A: Close 3 5 90 4010
Grip Bench
Press
1B: 45- 3 5 90 4010
Degree
Incline
Dumbbell
Curl
2A: Reverse 2 5 90 4010
Grip EZ Bar
Preacher
Curl
2B: Lying EZ 2 5 90 4010
Bar Triceps
Extension
5X5 Arms Intermediate Workout
Exercise Sets Reps Rest Tempo
1A: Close 5 5 90 4010
Grip Bench
Press
1B: 45- 5 5 90 4010
Degree
Incline
Dumbbell
Curl
2A: Reverse 5 5 90 4010
Grip EZ Bar
Preacher
Curl
2B: Lying EZ 5 5 90 4010
Bar Triceps
Extension
5X5 Arms Advanced Workout
Exercise Sets Reps Rest Tempo
1A: Close 5 5 90 4010
Grip Bench
Press
1B: 45- 5 5 90 4010
Degree
Incline
Dumbbell
Curl
2A: Reverse 5 5 + Rest 90 4010
Grip EZ Bar Pause on Last
Preacher Set
Curl
2B: Lying EZ 5 5 + Rest 90 4010
Bar Triceps Pause on Last
Extension Set
5X5 Arms Insane Workout
Exercise Sets Reps Rest Tempo
1A: Close 5 5 + Rest 90 4010
Grip Bench Pause on Last
Press Set
1B: 45- 5 5 + Rest 90 4010
Degree Pause on Last
Incline Set
Dumbbell
Curl
2A: Reverse 5 5 + AMRAP on 90 4010
Grip EZ Bar Last Set
Preacher
Curl
2B: Lying EZ 5 5 + AMRAP on 90 4010
Bar Triceps Last Set
Extension

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