The 💯 Arm Workout (MOST EFFECTIVE!)

The one hundred arm workout requires all out effort, but the results are nothing short of amazing if you follow the biceps and triceps exercises and protocols shown here. As always a solid arm workout should consist of exercises for your biceps and triceps but also not forget to hit those other arm

what’s up guys with Cavalier athletics. com where you’re about to watch is gonna be the most effective arm workout you’ve ever done how do I know that because I’m going to get you to focus on effective reps you know the ones that even Arnold himself has said lead to the most muscle growth well what if there’s a way for us to get to these reps more quickly in other words with less wasted effort along the way well that’s for the 100 workout series steps in in this case the hundred arm workout but the first exercise up is gonna be the classic barbell curl and as with all the 100 workouts in this series we’re going to start with something we call the ignition set which is where I’m going to choose a weight that causes me to fail in about the 12 rep range on this exercise foreign [Music] of why you do this set is how easy the first few repetitions are in any set perform to failure in the 12 rep range right that second and third and fifth and sixth rep really aren’t that challenging but the key to what we’re doing here is we’re trying to perform them to set the stage to get into these more difficult more challenging more stimulus inducing reps that happen towards the end of the set now at this point I perform my first rest pause which is going to be just a 15 second rest before I jump right back into the workout and it’s at this point that the actual workout begins because your goal for this exercise is to perform 20 effective reps and these effective reps are the ones that are beginning right now after the ignition set you see the first set here performed after that ignition set is going to be instantly more challenging because we’re able to tap into those type 2 fibers more quickly but they’re also going to be the rep set yield greater results in a much quicker time period so you perform as many as you can here and it may be only four or five or six or maybe even a little bit less but you do as many as you can until you reach failure and once again you hit another 15 second rest pause period here again you get yourself right back into it and continue to chip away until you’ve reached all 20 of the effective reps on this exercise but the work’s just beginning because now we have to shift our Focus to the second exercise in this case we’re gonna go the other side of the arm for our triceps and my exercise of choice here is going to be the dumbbell JM press and I like this version of the exercise because I don’t have to worry about the bar making contact with my face in a way that’s unwanted as I work my way up to my 20 effective wrench once again in this fatigue state so what I’m going to do is I’m going to try to Target my shoulders with the dumbbells and allow my elbows to drop and roll a little bit as I extend my arms up overhead the jam price is a great way to build up those triceps because it does effectively recruit that long head with a little bit of that pre-stretch on every rep now I performed this once again until failure using that ignition set which will be followed once again by that 15 second rest pause to set the stage for as many sets as it’s going to take me to reach the effective rep total of 20 once again at the conclusion of my 20th rep here I’m going to rest three to five minutes as I do between all of the individual exercises in this workout and I move this time on to the third exercise going back to the front side of the arm but actually to a different part of it we’re talking about the brachialis with the crossbody Hammer curl and I like this variation of the exercise because we can get more pronation than we can with a typical neutral grip Hammer curl which is going to allow me to hit more of the brachialis and brachioradialis in the forearm and upper arm which will give me a little that additional brief respite for the biceps to keep this workout intensity high and as always that first set is going to be the ignition set where I’m using that weight that will cause failure in the 12 rep range now for some reason you’re finding that mounting fatigue is causing you to reach for lighter dumbbells than you would typically use on this exercise that’s okay because remember your muscles no tension not necessarily the number on the side of the dumbbell so simply use the weight that provides the most challenging causes you to fail in that 12 rep range after the ignition is set as always you’re going to perform your 15 second rest and then get yourself right back in there again to start repping out this exercise is slightly easier because of the alternating fashion that we perform it in which will allow you to kind of have a little bit of additional rest in between reps every single time but you’re still going to be working your way until 20 effective reps have been completed on both the right and the left arm for the fourth exercise in this workout we’re going back once again to the triceps and back to a classic tricep push down now unlike the JM press the push down is going to focus most of its effort on the lateral and medial heads of the tricep and with that as the focus you really just want to make sure that you’re getting full complete extension of the elbow on every single rep far too many times I see people shortchange the extension that they get at the elbow those two inches matter as they seem to always do choose that weight appropriately once again here to reach 12 rep failure on the first set do your rest pause 15 seconds and get back into your first of however many sets is going to take you to once again reach that 20 effective rep total the 9 thing about this exercise and other arm exercises in general is because of the smaller muscle groups in the isolatory focus here you tend to usually be able to get out around two or three reps at minimum after every single rest pause period however even if that’s not the case for you just continue to get as many as you possibly can pushing yourself as hard as possible to ensure that you are performing effective reps and let the ships fall where they may when you reach your 20 reps you’ve completed your work for this exercise which brings us to the fifth exercise in this workout and the third time we’re hitting our biceps this time with one of my favorite ways to do it is called the bicep chin up but only in this case serving as our ignition set weapon of choice because what you’re going to do is perform a set to failure and the difference between this and a regular chin up is just simply the angle of the elbow when you’re performing it open up that distance a little bit more create more of a 90 degree angle at your elbow as you perform the exercise to ensure that more of the focus is on the biceps and less of it is on the lats now once you’ve reached failure here the revs actually start but this case we’re doing 10 effective reps and guess what you’re only doing one at a time you see because now we’re going to perform something called the negative chin hold where you raise yourself up over that bar and simply just fight that negative one time on the way down and all I want to see here is as slower descent as you could possibly make in other words how much can you fight this and if you feel that you’re struggling here and you can’t really even support the weight of your body you can do a couple things the easiest thing is just simply to have a bench underneath you and use your foot as a kickstand to sort of unweight some of the weight of your body it works really easily and it doesn’t disrupt the flow of the exercise after you’ve reached failure on that rep you’re going to do as you’ve always done in this workout series you’re going to rest your 15 second