Rich Piana

How to Blast Your Arms Like Rich Piana

Rich Piana was a bodybuilding icon, a social media star, and a controversial figure. He was known for his massive physique, his extreme lifestyle, and his honest opinions. He was also known for his huge arms, which measured over 23 inches at their peak.

But how did he build such gigantic arms? What was his secret workout routine? And can you follow his example and get similar results? In this article, we’ll reveal the Rich Piana arm workout, the exercises he used, the tips he shared, and the supplements he recommended. Let’s get started.

The Rich Piana Arm Workout Routine

Rich Piana trained his arms twice a week, usually on Mondays and Thursdays. He used a variety of exercises to target his biceps and triceps, the two main muscles that make up your arms. He also worked on his forearms, which are often neglected by many bodybuilders.

He followed a high-volume approach, doing multiple sets and reps for each exercise. He also used heavy weights and high intensity, pushing himself to the limit on every set. He would often use advanced techniques, such as drop sets, supersets, or giant sets, to increase the difficulty and pump.

Here are the exercises he used for his arm workout routine, along with the sets and reps he performed:

  • Barbell Curl: 4 x 12-15
  • Close-Grip Bench Press: 4 x 12-15
  • Preacher Curl: 4 x 12-15
  • Skull Crusher: 4 x 12-15
  • Hammer Curl: 4 x 12-15
  • Cable Pushdown: 4 x 12-15
  • Concentration Curl: 4 x 12-15
  • Overhead Extension: 4 x 12-15
  • Wrist Curl: 4 x 20
  • Reverse Wrist Curl: 4 x 20

As you can see, Piana used a simple but effective routine that covered all angles of his arms. He would start with a compound movement, the barbell curl and the close-grip bench press, to work on his overall arm strength and size. He would then move on to isolation movements, the preacher curl, skull crusher, hammer curl, cable pushdown, concentration curl, and overhead extension, to focus on his arm peak and shape. He would finish with some forearm exercises, the wrist curl and reverse wrist curl, to work on his grip and arm balance.

The Tips and Tricks for a Better Arm Workout

Male Bodybuilder Flexing Bicep

If you want to follow the Rich Piana arm workout routine and get similar results, you need to follow some tips and tricks that he shared over the years. Here are some of them:

  • Warm up properly. Piana always warmed up before his arm workout, doing some light cardio and stretching to increase blood flow and prevent injuries. He would also do some warm-up sets with lighter weights and higher reps before each exercise, gradually increasing the weight until he reached his working weight.
  • Use strict form. Piana emphasized the importance of using strict form and technique on every exercise, avoiding momentum or cheating. He would use a controlled tempo, lowering the weight slowly and lifting it explosively. He would also squeeze his arm muscles at the peak of each contraction and stretch them at the bottom of each movement.
  • Vary your grip width and angle. Piana said that he liked to vary his grip width and angle on some exercises to target different parts of his arms. For example, on the barbell curl, he would use a wide grip with his palms facing up. On the close-grip bench press, he would use a narrow grip with his palms facing down. On the hammer curl, he would use a neutral grip with his palms facing each other.
  • Don’t neglect your forearms. Piana said that many bodybuilders tend to neglect their forearms, which are important for arm development and appearance. He said that working on your forearms can improve your grip strength, prevent elbow injuries, and create a more balanced and complete look.
  • Train hard but smart. Piana said that he always trained hard but smart, listening to his body and avoiding overtraining or burnout. He said that he would adjust his volume, intensity, frequency, or rest periods depending on how he felt or what he needed to improve.

The Conclusion

Rich Piana, renowned for his colossal arms in bodybuilding, achieved his impressive results through a highly effective and demanding workout regimen. A combination of various exercises specifically targeting his biceps, triceps, and forearms were the key to his success. By incorporating heavy weights and performing each set with utmost intensity, Piana consistently pushed himself to the limit. Moreover, he employed advanced techniques including drop sets, supersets, and giant sets to enhance the challenge and maximize muscular pump. To experience the same arm blasting effects as Rich Piana, one can attempt his meticulously designed arm workout routine. Following his principles regarding exercises selection, set and rep schemes while maintaining high intensity throughout are critical elements for success. Additionally, adopting Pianas' tips and tricks aimed at refining form, technique, and establishing a strong mind muscle connection will undoubtedly prove beneficial. For an added boost in performance and recovery acceleration, utilizing bodybuilding supplements should be considered. However, It is crucial to acknowledge that this particular workout is far from easy. Requiring significant effort along with unwavering dedication and discipline; it is not for the faint hearted. Nonetheless, resilient individuals who wholeheartedly commit themselves may find themselves astonished by the remarkable outcomes attainable through this program.

James Freeman


Meet James Freeman, a California native whose passion for fitness emerged during challenging times, reshaping his life. With over two decades of coaching experience, he's not just a coach; he's a real-life example, shedding over 100 pounds in a journey to a healthier lifestyle. Beyond his coaching career, James is passionate about inspiring at-risk youth and promoting wellness in schools. In his downtime, he enjoys swimming and cycling, connecting with nature. Join him on his Instagram and LinkedIn profiles for insights into his empowering fitness journey.