Article: 1000 Rep Arm Workout

It's doable. I routinely hit 500-600 reps on Triceps although I never tried also hitting that sort of volume for biceps.
 
Well after reading this article I had to try it. Man was it tough! After 400 reps I wanted to quit but kept pushing, then kind of got used to the pain. Lately after arm workouts my arms have been taping at 16.5", after this they taped 17", so pretty pleased with this. I think I'm going to do this twice a month.
 
bigbrawler said:
With that said how long did you guys rest in between sets?
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For my giant sets, which are 3-4 X 100 rep sets, I usually rest 2 minutes or so. Then I just do normal stuff after that like 3-4 X 8-15 reps with 60 second rest between each set. For those it's usually things like skull crushers, overhead extensions, close grip bench, dips etc.
 
interesting, I was honestly conflicted as how to interpret the layout. I mean, is it saying to do 5 sets of 20 reps, then rest 2 to 3 minutes. Or 20 reps followed by a 2 to 3 rep rest in between sets. I mean german volume training as I have done in the past called for a minute break after 10 reps, so...... I was conflicted. Seen as its a smaller body part I elected to go with the shorter rest period, but I think I'll try both and see if it changes the pump/results.
 
bigbrawler said:
interesting, I was honestly conflicted as how to interpret the layout. I mean, is it saying to do 5 sets of 20 reps, then rest 2 to 3 minutes. Or 20 reps followed by a 2 to 3 rep rest in between sets. I mean german volume training as I have done in the past called for a minute break after 10 reps, so...... I was conflicted. Seen as its a smaller body part I elected to go with the shorter rest period, but I think I'll try both and see if it changes the pump/results.
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No, I dont follow this plan. I follow an arm routine done by Flex Lewis. A couple of giant sets right out the gate for blood flow and massive pumps then just typical arm stuff afterwards.

It took me a while to get to this stamina level though.
 
2-3 min rest every 20 reps??
first bicepts 20 reps -REST- 2nd 20 reps -REST- 3rd 20 reps-REST- 4th 20 reps-rest- 5th 20 reps - rest -
1st tricepts 20 reps - REST -.........
I'll need 2hour and half to complete it!
I correct understand??
 
pectus said:
2-3 min rest every 20 reps?? first bicepts 20 reps -REST- 2nd 20 reps -REST- 3rd 20 reps-REST- 4th 20 reps-rest- 5th 20 reps - rest - 1st tricepts 20 reps - REST -......... I'll need 2hour and half to complete it! I correct understand??
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I did it as supersets then rested 2 min between supersets. I did it Sunday and arms are still sore today! I thought it was a great workout!
 
pectus said:
2-3 min rest every 20 reps??
first bicepts 20 reps -REST- 2nd 20 reps -REST- 3rd 20 reps-REST- 4th 20 reps-rest- 5th 20 reps - rest -
1st tricepts 20 reps - REST -.........
I'll need 2hour and half to complete it!
I correct understand??
Click to expand...

No, 2 minute rest after the first giant set (100 reps).

At least that's how I do it.
 
Wouldn't this just cause muscle to dehypertrophy. Any size would come from cell swelling and water. Temporary gains.
 
james117 said:
Wouldn't this just cause muscle to dehypertrophy. Any size would come from cell swelling and water. Temporary gains.
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No, not really.

That'd imply that muscles can't grow on high rep, lighter weight, which just isn't true.

The internet, and every one that uses it, seems to be stuck in this recommendation that Arnold made years ago that sticking between 8-12 reps at 75% of 1RM is the only way to build muscle. I agree, it's the most effective way and works well for beginners or anyone who has never lifted in that weight range but eventually we must begin to try other things to get growth.

There are two systems u can tax to get bodily adaptations, one works better than the other for growth but taxing both will net the greatest results in body composition.

The glycolytic system - which entails anaerobic work to exhaustion and the lipolytic system - which entails endurance aerobic training on the muscles. Notice strength training is not in this list. That is because strength training works the neurological pathways rather than the muscle itself. Think "spark plugs and wires" instead of "pistons and rods".

Anyways, strength training in lieu of higher volume training works great for muscle growth but strength training alone doesn't do it.

Giant sets and huge volumes of weight resistance training with short rest periods creates a huge pump, which if ur doing facial training in between sets, will eventually stretch the fascia beyond its previous boundaries, which then allows for more growth. FST-7, the current Mr. O's routine, is built around facial stretching using these techniques, along with Synthol or other oil based drugs to stretch the crap outta the fascia while training.

Btw, cell swelling is what u want. By definition, cell swelling is anabolic in nature and ultimately is EXACTLY what steroids and growth hormone do to the muscles.
 
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