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 muscles like the brachialis and forearm muscles. That said, even that doesn’t make this workout for arms complete. In order to fill up your shirt sleeves with a well rounded workout you need to spend more time focusing on the reps that actually count to help you get bigger arms. That is what we do in this workout.
If you look at most arm workouts people perform, they usually consist of the same arm exercises. The issue isn’t necessarily what you’re doing but how you’re doing them. In order to increase the intensity of the workouts you are doing you have to focus on increasing the intensity of each set you perform. Consider that in a normal set of 12 reps that only the last 2-3 are actually hard enough to provide enough stimulus for muscle growth.
What if you had a way that allowed you to more quickly tap into those harder, more growth producing reps more quickly? You do, by incorporating a rest pause technique into your training. Here, when the set is resumed you are instantly back to recruiting more type II fibers which are more easily able to respond to your hard work in the form of new size. The accumulation of these more difficult, effective reps is what can easily help you to increase the size of your arms while decreasing the length of your workout.
With the arm workout technique shown here and in this series, you’re going to more quickly intensify your training and lead to faster growth in your arms.
The strategy is as follows:
Perform a set of the biceps or triceps exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark. Keep in mind, failure is the inability to perform another concentric repetition without sacrificing form to the point where the exercise either becomes unsafe or unrecognizable. This is called the ignition set. At this point, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed.
You are still using the same load however, therefore your arms are still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps (or in some cases below, 10 reps), even if you’re getting just 1 out at a time until your work on that exercise is complete.
If for some reason you are unable to complete any more reps on your way to 20, end your set and aim to complete all 20 the next time you perform this workout.
Here is how to construct the 100 arm workout with that in mind.
Barbell Curls – Ignition Set into 20 Effective Reps as a Rest/Pause
DB JM Press – Ignition Set into 20 Effective Reps as a Rest/Pause
DB Cross Body Hammer Curls – Ignition Set into 20 Effective Reps as a Rest/Pause
Triceps Pushdowns – Ignition Set into 20 Effective Reps as a Rest/Pause
Weighted Upright Dips – Ignition Set into 10 Effective Reps of Paused Upright Dips as a Rest/Pause
Biceps Chin Ups – Ignition Set into 10 Effective Reps of Negative Chin Hangs as a Rest/Pause
Optional: Hell in a Hundred x 100 reps Banded Biceps Curls with Banded Overhead Triceps Extensions
All totaled, this will amount to 100 effective reps in this intense arm workout with the finisher as an option for those who are truly looking for a workout that will blast their arms and might require new t-shirts.
If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later arm exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout.
This is just one example of how to apply science to your arm workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at and get started right away on building a ripped, muscular, athletic body.
For more arm workout videos for the biceps and triceps be sure to subscribe to our channel here on youtube at the link above and don’t forget to turn on notifications so you never miss one when it’s published.
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53 replies to "The 💯 Arm Workout (MOST EFFECTIVE!)"
“FAST ACTION” Q&A* – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
How beneficial Are T-Bar rows over bent over rows ?
what about power press push up device ? is it effective ?
@Dude902 He already has it: JACKED
can anyone tell me on which day should i perform this workout? i mean if im doing chest and tricep on monday then how do i do this arms workout on tuesday as my arms would have been already sored with the triceps i did on monday.
Thanks for posting these Jeff! I do have a question – is focusing heavily on effective reps intended to increase strength, or increase hypertrophy? I know the two go hand-in-hand, but I was wondering if these routines benefit one goal more than the other.
THANKS for update on your bicep! Always so impressed with the YouTube’s you create. They inform and edify us!!! I have been following your programs since 2018, at 62 still getting stopped WOW WHAT ARE YOU DOING. I GIVE YOU JEFF C. FULL CREDIT
4:35 “Those 2 inches matter”
Thank you, Jeff.. I really needed to hear that right now.
this definitely raised an eyebrow
Ok I wasn’t the only one😂
“…as they most often do”
Man of culture
AWESOME ….. Thanks for this will try it out this week and cannot wait for the 100 Leg workout
Jeff, how often should these be used in a training regimen? Meaning should we do these almost exclusively (for all body parts worked) or perhaps do these every other week, etc? Because I know that you also often point to the importance of varying our workouts to stimulate growth and gains. Thanks for all you do!
This is bro split, once a week
@Num Num can anyone tell me on which day should i perform this workout? i mean if im doing chest and tricep on monday then how do i do this arms workout on tuesday as my arms would have been already sored with the triceps i did on monday.
Definitely need the legs version of this, As brutal as it will be… Makes me nervous just thinking about it.
Please do
100 squats
this is the kind of stuff that you should be doing for your legs to really increase muscular endurance
Dorian Yates HIT leg workout is the most brutal effective one I’ve seen
^It makes my legs shake just thinking about it* haha
Damn, if we continue to follow Jeff’s workout tips we’ll be bulletproof 😂
Thanks for all the great workout plans for every muscle, fantastic job 👍
Awesome workout Jeff!thank you so much. My question: can I include this in an upper- lower body split or would I be increasing dramatically the volume of training?thanks in advance. Keep going!
Bro split only
@Num Num ok, thanks for the info!
Arnold spilt or just a split with a arm day
@Geert
Dude, this is bro split
You only train 1 muscle group per day.
But this is a variation of bro split since Jeff combines bicep, tricep for some reason
55 year old getting back into training. Thank you 💪💪
43 yo, went back to the gym two years ago, after almost 20 years. Best decision I’ve ever made, skinny and ripped thanks to good people like Jeff.
46 next week and starting on the same journey back to the path. Hope your journey goes well brother 🙏
I love this.
@MrDanroberts09 thank you. Enjoy the journey, it’s worth it 💪💪
@Mikey Carmine you can absolutely do it! Two keys, each day have a plan and don’t miss. After 3 months I’m really starting to see the changes!
Ever since i found your channel, i’ve been finding your content of great value and a amazing boost to grow a quality workout-regiment. Thank you so much for supplying so much good content❤
Cant wait to do the leg one!! LOVE these workouts
50 years old and I’m stronger than ever. Can’t wait to incorporate this.
For the Q&A: When doing lunges, I always feel it turns into a conditioning exercise since its around 20 reps total (10 per leg) and I can rarely feel the muscles working. Similar thing happens when I do any single leg exercise so would do the solution maybe be to take a short rest between working on each leg?
You gotta find ways to make a rep harder
Watch this video
_How I Build Muscle WITHOUT Weights!
Try slowing down the eccentric (going down on lunge). Then try pausing at the bottom of each rep. Ensure momentum has stopped.
Absolutely loving the 100 Effective Rep series, can’t wait for Leg and Back day they are going to be next level brutality!
can anyone tell me on which day should i perform this workout? i mean if im doing chest and tricep on monday then how do i do this arms workout on tuesday as my arms would have been already sored with the triceps i did on monday.
@Jasmine loveyou I’m waiting for the back and leg workouts so I can do it this way…
Monday – Back
Tuesday – Chest
Wednesday – Legs
Thursday – Off/cardio
Friday – Arms
Saturday – Shoulders
Sunday – Off
I started doing high reps(100 per set) low weight to build strength and power.
Love this series. Really looking forward to back and Legs to finish it out
Love you Mr.Athlean-x, the perfect workout series has been my go to training since day 1
Workouts are keeping me up! No metter how or where but feel like i should do a few reps. Started filming workouts abut a month ago and think I found my passion thanks to you ano a lot of thers futness youtubers! hello form Ukraine
can anyone tell me on which day should i perform this workout? i mean if im doing chest and tricep on monday then how do i do this arms workout on tuesday as my arms would have been already sored with the triceps i did on monday.
@Jasmine loveyou mix it with a legs day or make a longer workout to hit the arms and chest in one day if you are on a 3 days split.
Or just workout more often
I’m really liking this style of training. I did the chest work out and really liked it. Keep them coming.
These workouts are amazing! Ignition sets plus Effective Reps have been so effective! Thank you so much!!!!!!
can anyone tell me on which day should i perform this workout? i mean if im doing chest and tricep on monday then how do i do this arms workout on tuesday as my arms would have been already sored with the triceps i did on monday.
Finally! I thought he forgot about this series. Waiting for legs and back and I will have a perfect workout for me considering the shortage of time and the level of fitness I want to achieve