an arm workout i enjoyed

[TheOak84]

from my HIT book, it includes;

1.5 rep chin up - start at the top goin down for a 30 second negative, back up for 30 seconds, then back down, followed by

straight bar curls - 8-12 reps, 3 seconds down and up, last rep hold halfway for 5 seconds, followed by

chin ups, negatives only for a set of 8 to 12

i did the 1.5 chin up, 30 down, 15 up then 15 down, very hard. i was shaking like crazy, then the curls 45 pound bar for 8, then a set of negative chins for 8, 5 seconds down each rep.

i rested about 2 mins, then to tris

1.5 rep dips - same fashion as chins

over head ext bar or dumbbell - same as curls

negative dips, same as above

the dips went well, i actually did the whole 90 seconds, then a 40 pound Db, then back to the negatives for 12.

id reccomend running this for 18 days, one work out wont show results of course. in the book, he claims that this will add serious size in months. im trying it for 18 days,

of course for those that arnt in to HIT will say 1 set is bullshit, this is an exception 3 exercises, 1 huge set. by the way its explained and how it felt, it seems like one can get good results

repeat every 72 hours.

anyone up for it???

 

[TheOak84]

no one likes this?

i think its far better then ur standard 40 set arm routine you get from muscle & fitness

 

[TheOak84]

im sad no one wants to try

 

[anotherbutters]

When did you try this? You said you'd trained on the big compound movements for years in the Korte thread, yet you're posting about doing an 'arm blasting' workout like this.

 

[TheOak84]

i recently bought a HIT book, i wanted to give this particular routine a try, i did it once, also, i said im goin to toggle between HIT and 3x3. the routine took about 6 mins total, with rest. i figure effective arm routine, minimal time, so it wont effect the 3x3 work out that much. i did it just this past saturday, ill try it again on tuesday.

also, i said ive tried other routines, remember