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Old School Arm Training Program

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What exactly are "old school" arm training methods?

The methods used by bodybuilders in the 60's and 70's built some of the most impressive physiques of all time. In particular, the arms were heavily emphasized using methods that are not very common by todays standards with the one per week "bro style" of training. These methods however work! Very well! 

Who is this program for?

Anyone who is past the beginner stages of bodybuilding but just haven’t been able to progress since the newbie stages. In the beginning you can grow from anything, but in order to continuously grow you must take on new approaches including more volume, higher frequencies and progressive overload.

If you want to make more progress by training body parts more frequently using old school techniques such as supersets, pump sets, high frequencies than this is absolutely the program I would recommend to take your arm training to the next level.

How many days per week is this program?

The program requires 3 training days per week. You will train just the arms (biceps, triceps, forearms) on this program but you can run this in addition to your regular training program for the rest of the body. I highly reccomend running this along side my 5 Day Mass Gain Program if you want to gain the most mass possible. 

How long should I run this program?

 I would run the program as long as you can progressively continue to add weight to the bar or increase the repetitions you can with a certain weight. This should usually last anywhere from 6-12 weeks depending on your level of experience and recovery abilities. After that a brief deload should be run and then you can either run through another cycle of the program, use one of my other body part specific programs, or have me personally customize a training plan for you.

What’s included in the program?

3 Day high volume, high frequency arm focused plan that focuses on volume, freqeuncy, supersets and pump sets.

The program will include the exact sets and reps for you to train with as well as detailed explanations of how to perform the sets.

In addition to the program, you will have access to my private facebook group where you will have my full 24 hour support as well as interact with other members of my programs!

Ready to start building old school arms?
You will get a PDF (7MB) file

Old School Bodybuilding 5 Day Mass Gain Program


3 Day Full Body Mass Gain Program


4 Day Torso and Limbs Training Program


Project MASS


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