¼ Reps: The Shortcut to Bigger Arms and a Stronger Bench | MAX EFFORT MUSCLE SUPERSETS
Where did the ¼ rep method come from?
Straight out of Pumping Iron and Arnold Schwarzenegger’s playbook. At the end of his triceps workouts, Arnold would hit 20 full pushdowns with the straight bar… then tack on 20 more brutal quarter-rep pumps at the bottom.
That little tweak set his triceps on fire.
Arnold’s goal was more blood, more pump. What he probably didn’t realize at the time? He was also training lockout strength.
Think about it: tons of lifters crush the weight off their chest, only to fail at the very top. That last inch at lockout is where big benches are won and lost. By hammering the triceps with blood and reinforcing that joint angle, you build the strength to finish the lift.
Why it works
The ¼ Rep Method forces you to attack the weak spot and overload the muscle. It’s not just about the pump—it’s about creating a stronger lockout and tougher arms.
✔ More blood in the muscle = more growth potential.
✔ More time under tension = stronger lockout.
✔ More practice in the hard range = fearless pressing.
The evolution
I took Arnold’s old-school idea and put my own spin on it.
I made it a conjugate method—not just a tricep finisher, but a way to boost the bench press and arm training across the board.
Now, I use quarter-reps:
✔At the bottom of a movement to build explosive drive.
✔ At the top to nail lockout strength.
✔ For high reps to blow up the pump.
✔ For low reps to groove strength under heavy weight.
The ¼ Rep Method isn’t just a throwback—it’s a tool you can use today to build stronger lifts, bigger arms, and a better bench.
