The Jujimufu Arm Workout | The Ultimate Guide!


Are you curious how Jujimufu trains his arms? Do you want to know his secrets for building massive biceps and triceps? Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how Jujimufu trains his arms for size and strength.

Jujimufu Stats

  • Age: 35 years old
  • Height: 5 feet 11 inches
  • Weight: 235 pounds
  • Real Name: Jon Call
  • Cooler Than You: Yes

Jujimufu says the fastest way to build huge arms is to train them once per week on their own separate training day. He likes to perform high-volume arm workouts where you perform many different exercises and train for the pump.

He is also a big fan of different high-intenisty techniques, like antagonistic supersets, forced reps and drop sets.

Here is an arm worout that Jujimifu performed with IFBB pros Antoinne Vallient and Rigan Grimes. Check it out:

Jujimufu Arm Workout #1

Superset #1

  • Exercise A1: 30 degree incline supine rope cable pushdowns, 4 sets of 10-15 reps, rest 30-60 seconds
  • Exercise A2: Machine preacher curl (supinated grip), 4 sets of 10-15 reps, rest 30-60 seconds

Superset #2

  • Exercise B1: Decline bench press (shoulder-width grip), 4 sets of 10-15 reps, rest 30-60 seconds
  • Exercise B2: Standing alternating DB curl (supinating grip), 4 sets of 10-15 reps, rest 30-60 seconds

Superset #3

  • Exercise C1: Machine dips (upright torso), 4 sets of 10-15 reps, rest 30-60 seconds
  • Exercise C2: Machine preacher curl (supinated grip), 4 sets of 10-15 reps, rest 30-60 seconds

Here is the training video for this workout:

Jujimufu performed this workout using a high-intensity technique called “antagonistic supersets.” The basic idea is to alternate back and forth between a set for your biceps and a set for your triceps.

The basic idea is to alternate back and forth between biceps and triceps exercises. Jujimufu performs 1 set for his triceps, rests 30-60 seconds, performs 1 set for his biceps, rest 30-60 seconds, and then performs another set for his triceps.

Antagonistic supersets have many advantages: they improve force production in both muscle groups, they improve your muscular endurance, and they help you perform more work in less time. They were also a favorite of the legendary strength coach Charles Poliquin.

Here is another high-volume arm workout that Jujimufu performed using antagonistic supersets. Check it out:

Jujimufu Arm Workout #2

Superset #1

  • Exercise A1: Dual rope cable pushdown, 3 x 10-12, 10 seconds rest
  • Exercise A2: Standing ez-bar curl (wide / supinated grip), 3 x 10-12, 2 minutes rest

Superset #2

  • Exercise B1: Overhead cable rope extension (low pulley), 3 x 10-12**, 10 seconds rest
  • Exercise B2: Seated DB hammer curl, 3 x 10-12**, 2 minutes rest

Superset #3

  • Exercise C1: 30 degree incline DB extensions, 3 x 10-12****, 10 seconds rest
  • Exercise C2: 30 degree incline DB spider curls (supinated grip), 3 x 10-12****, 2 minutes rest

**Perform a double drop set on your last working set.

Here is the training video for this workout:

Jujimufu performed this workout with the bodybuilding coach John Meadows. This workout follows a very similar format: he performs 3 supersets for his biceps and triceps.

Of course, John has some tricks up his sleeve to make this workout more effective. He says the key to building big arms is to sequence your exercises correctly, and to find safe ways to perform high-intensity sets.

John starts this workout with joint-friendly exercises like cable pushdowns and standing ez-bar curls.

“If you think about this we’re getting a good full range of motion for triceps, then we’re going to do our curls, so just good, basic movements to start our arm workout.”

The first exercises were just to establish a good mind-muscle connection. Jujimufu increases the intensity on his next 2 supersets by performing high-intensity sets on his last set per exercise.

Here is Jujimufu talking about the forced reps that he performed on his last 2 arm movements:

“Well, when you told me to do 10 more, and I did them, then you told me to do 10 more, and my brain did not compute. No one’s ever done that to me before! That’s on another level right there.”

John Meadows says the key is to only use these techniques on the last set per exercise. Otherwise you will surely burn yourself out.

“How many sets did we do like that? Just one. You’ll notice, whenever we do stuff like that, we just sprinkle it in. A little bit here, a little bit there. With something like arms, it’s not like we’re going to drop the bar and injure ourselves. With arms you can push yourself a little more. You never know where the line is until you cross it!”

Here is another high-volume arm workout that Jujimufu performed with John Meadows. Check it out:

Jujimufu Arm Workout #3

  • Exercise #1: Standing barbell curl with chains, 4 sets of 6-8 reps**
  • Exercise #2: Standing DB curl (supinated grip), 4 sets of 8-12 reps
  • Exercise #3: 90 degree preacher ez-bar curl (wide / supinated grip), 4 sets of 8-12 reps****
  • Exercise #4: Standing cable pushdowns (pronated grip), 4 sets of 8-10 reps******
  • Exercise #5: Lying kettlebell extension, 4 sets of 8-12 reps
  • Exercise #6: One-arm cross body lying kettlebell extension, 4 sets of 8-12 reps********

**On the last set perform 6-8 reps to failure, then drop the chains and increase the weight slightly and train to failure, then just use the 45 pound barbell and train to failure, then perform several half-reps in the bottom half of the range of motion.

****On the last set train to failure, then perform 3 separate iso-holds on the lowering phase of the last rep. Hold for 8-10 seconds in the top 3/4 of the exercise, in the middle of the exercise and in the bottom 1/4 of the exercise.

******Train to failure, then perform a double drop set, then perform an iso-hold to failure with extra manual resistance from your training partner.

********On your last set train to failure, then perform lying kettlebell pullovers to failure to further fatigue the long head of your triceps.

Here is the training video:

This workout uses a simpler format. Jujimufu performs 3 exercises for his biceps, then 3 exercises for his triceps. Jujimufu says his goal for this workout was to get the biggest, most dastardly pump possible in his arms.

“We’re just going to crank our bis and tris and see how much blood we can jam in there. The goal is to get the biggest, most massive pump possible in your arms.”

For this workout John performed high-intensity techniques on 4 out of his 6 exercises, including drop sets, iso-holds and mechanical advantage drop sets.

Jujimufu sometimes trains arms with powerlifters, strongman competitors and even professional arm wrestlers. Here is an arm workout that Jujimufu performed with a world-champion arm wrestler. Check it out:

Jujimufu Arm Workout #4

  • Exercise A1: Standing football bar curl, 1 set of 30 reps, no rest
  • Exercise A2: Standing cable pushdown (V-bar), 1 set of 30 reps, no rest
  • Exercise A3: Wrist roller, 1 set of 30 reps, no rest
  • Exercise A4: Battle ropes, 5 sets of 30 seconds, 1 set of 30 reps, 1 minute rest
  • Exercise B1: Cable top roll, 5 sets of 10 reps, no rest
  • Exercise B2: Overhead cable rope extension (high pulley), 1 set of 30 reps, no rest
  • Exercise B3: Standing cable curl (reverse grip), 1 set of 30 reps, no rest
  • Exercise B4: Wrist roller, 1 set of 30 reps, no rest
  • Exercise B5: Battle ropes, 5 sets of 30 seconds, 1 set of 30 reps, 1 minute rest
  • Exercise C1: Standing cable curl (supinated grip), 1 set of 30 reps, no rest
  • Exercise C2: Standing cable pushdowns (pronated grip), 1 set of 30 reps, no rest
  • Exercise C3: Standing cable rope curls, 1 set of 30 reps, no rest
  • Exercise C4: Tricep bench dips, 1 set of 30 reps, no rest
  • Exercise C5: Battle ropes, 1 set of 30 reps, 1 minute rest
  • Exercise D1: Curl random object, 1 set of 30 reps, no rest
  • Exercise D2: Lying ez-bar extensions (to forehead), 1 set of 30 reps, no rest
  • Exercise D3: Wrist roller, 1 set of 30 reps, no rest
  • Exercise D4: Cable top roll, 5 sets of 10 reps, done!

Here is the training video:

Talk about an intense workout! This arm workout was performed using the blood flow restriction technique.

Jujimufu used a device around his arms that restricts the blood flow to his biceps and triceps. This is an interesting technique that many bodybuilders will use to bring up their lagging arms.

“All my maintenance workouts are done without the BFR. Once I’m 6-8 weeks out from a competition I use the BFR for all my workouts because it’s all about the pump.

People say if I wouldn’t have gotten a pump at the match I would have won. I train pumped so I never have that problem.”

If your goal is to be a professional arm wrestler then this workout is definitely worth giving a shot.

Conclusion | The Jujimufu Arm Workout!

Jujimufu trains his arms one day per week on their own separate training day. He says the key to building big arms is to feel your muscles working, and to use different high-intensity techniques like antagonistic supersets, drop sets and iso-holds.

If you are looking for a new arm workout that will give you an incredible pump then you can try any one of Jujimufu’s high-volume arm workouts. They may be just what you need to take your training to the next level.

“I have gained nothing at all from ultimate tricking, and for that very reason I’m suspicious that what I have attained isn’t actually ultimate tricking.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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