Wanna build shirt-ripping arms just six weeks? Start here!

Biceps Boom Russ Howe PTI

Written by Russ Howe PTI, and most recently updated 1 day ago.

19 min read

Welcome to Biceps Boom.

As the title suggests, this program is going to help you build the kind of sleeve-busting arms which have your friends and colleagues wondering what the heck you’re doing (or taking!) to see such an amazing change in such a short space of time.

I’ve spent years designing, tweaking and perfecting every detail (the first version was released in 2014, and it was most recently updated in 2024) to create what I believe is the best arm-building program in the world; and now it’s yours!

You’ll be using several time-tested muscle building principles to unlock better results than ever before – and if that didn’t already sound like too much fun, you’ll even get to bang arms THREE TIMES PER WEEK!

This program overview explains how Biceps Boom works.

Program length: 6 weeks.
Frequency: 4-5 workouts per week.
Session breakdown: The program uses a standard bro-split where you’ll work your full-body over the course of one week, with multiple arm sessions.
Rep ranges used: Low, moderate, and high.
Muscle Buster techniques: Supersets, tri-sets, rest pause, negative reps, dropsets, cluster method, 21 drop method, boom method.

Biceps Boom program

The 3 Keys To Muscle Growth… Revealed!

You and I are a lot alike.

Sure, our personal lives might be different, and you definitely have a better hairstyle than me, but physically we are very similar.

For example; we both have ten fingers, and ten toes, and a heart… and the process by which we build muscle is largely the same for me as it is for you.

I’m telling you this because there’s a lot of bullshit out there in the fitness world, which often causes people to falsely convince themselves that they can’t achieve a certain level of results, like they lack a “special ingredient” which others have.

Anyone can do this; it’s not about skill, or genetics, it’s just a case of doing the right things on a regular basis.

So one of the things we have to do in order to get you doing the right things is to clear away all of the clutter surrounding muscle growth.

Most people are shocked to their core when I tell them there’s only three ways to build muscle.

Sure, there are thousands of Insta-spammers who claim to have their own special little hacks, but let me reassure you that those morons are talking absolute shit. Because when we get down to the real nitty gritty, it always just boils down to three things.

  • Progressive overload

Progressive overload is the staple of classic bodybuilding training.

The human body is an incredibly smart machine, so just like how a kid would increase the difficulty of his/her maths homework to keep progressing, you must increase the difficulty of your workouts as you grow stronger.

There are several ways you can do this (less rest, more sets, slower reps) but the most common way is to increase the weight.

For example; in the first few weeks of a program you might find 10kg dumbbells are a difficult opponent for 10 reps, but after a few weeks you’ll blast those weights and need to move up to 12.5kg (and eventually 15kg+) to find a weight which challenges you. Over time your body is forced to gain strength (and muscle) in order to adapt to its environment.

So that’s a fantastic training principle.. but it’s not perfect!

You see, eventually we all reach a ceiling in terms of how heavy we can lift (otherwise people would be curling 100kg dumbbells and snapping tendons). When this happens, most guys don’t really know what to do, and they get trapped in an endless cycle of lifting heavy (but not heavier) until injuries occur.

With a well-structured program like Biceps Boom, this is where the two other training principles come into play.

  • Eccentric overload

Did you know there are two phases in every rep?

There’s a concentric phase (imagine lifting the bar on a biceps curl) and an eccentric phase (lowering the bar back to the start position).

Most people believe that the concentric phase is more important, because this is generally where the target muscle contracts, but that’s actually dead wrong!

Learning how to control the weight properly during the eccentric phase allows us to inflict significantly more muscle damage, and more damage equals more muscle growth!



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