Big arms Workout
I'm not kidding! You can have significantly bigger arms in only 31 days!
How much bigger?
That depends on a lot of factors. You weren't able to select your parents so you're stuck with your genetic potential to build muscles. You may have a good potential or you may be like many of the rest of us who have average (or worse than average) potential.
"When following any kind of specialization program, you'll need to cut back on the volume and frequency of training for the rest of your body."
My bet is if you've been training for any length of time and are the proverbial easy-gainer (good genetics) then you probably wouldn't even be reading this article. If you're an easy-gainer just about anything you do works to build bigger muscles. (I've always hated those guys!)
If you're like the rest of us, you've had to practically sweat blood for every single ounce of muscle you've built. Don't feel bad, you're not alone, my friend!
So let's get back to my original question. How much can you increase your arm size in 31 days? If you follow a practical arm specialization program and do everything else correctly (diet, rest, supplements, etc.) I think it is realistic for a person of average genetics to gain 1" on your arms.
Can I guarantee that?
No, it might be more and it might be less. But even 1/2" gain on your upper arms can make a fairly impressive change in your physique.
So how are we going to get you started?
First of all, when following any kind of specialization program, you'll need to cut back on the volume and frequency of training for the rest of your body. You want to simply maintain the rest of your physique while specializing on arms. We'll be stressing your recovery abilities by more frequent training for the arms, along with increased volume and intensity so we need to keep that delicate balance in your recovery ability.
The Main Routine
Here's a routine that I suggest you follow (this excludes your arm routine which we'll get to in a minute):
The first thing most people think is that this routine is pretty basic and simple. That's exactly right! Like I said before, we're simply trying to maintain your physique while focusing on arm development. If you've been doing a lot more volume than this for a while and your gains have been stagnant, you might find yourself starting to gain strength and size on other body parts.
That's great! It's probably an indication that you've been overtraining and not recovering enough to make gains. This abbreviated program is finally giving your body the chance to recover and over compensate which causes muscle growth.
Just a few pointers on the above routine:
- Do NOT go to absolute muscular failure on each set. Your last rep should be pretty hard but not to total muscular failure. As a gauge, you should physically be able to do about one more rep if you pushed to failure.
- Use the same weight for each set. Let's take squats for example. If you can do all 3 sets for 12 reps it's time to increase the weight. If you do set 1 for 12 reps, set 2 for 10, and set 3 for 8, then the next workout stick with the same weight.
- If you find your strength increasing on these other exercises during your 31-day arm specialization program, then by all means, go ahead and increase the weight.
- Only rest 1 1/2 to 2 minutes between each set.
Now comes the fun part. We're going to start with your new 31- day arm routine. You're going to work arms three days a week. I'd suggest Monday, Wednesday, and Friday.
On Monday you will work your arms after you do the whole body routine I described above.
Here's our plan of attack on Monday:
- The Seated Dumbbell Tricep Extension is done by grabbing one "bell" of the dumbbell with both hands and lowering it behind your head while keeping your elbows pointed toward the ceiling.
- The Standing Dumbbell Curls can be done in an alternating fashion or both dumbbells can be curled at the same time, whichever you prefer. I like to do them alternating style because it feels like I can direct more concentration and contractile power to the muscle that way.
- These 2 exercises are done in a super-set (superset video) fashion. Do a set of the standing dumbbell curls and then immediately do a set of the seated dumbbell tricep extensions. This is considered one super-set.
- Never go below 12 reps on these exercises. If you have to lower the weight to get the reps in then do it.
- Do NOT go to absolute muscular failure on each set. Your last rep should be pretty difficult but not to total muscular failure. As a gauge, you should physically be able to do about one more rep if you pushed to failure.
- Only rest 45 seconds to 1 minute between each super-set.
- This is your "heavy day". Try to use as heavy a weight as possible while maintaining good form. It's OK to cheat just a little on the last rep.
- Rest periods will be longer than your Monday workout. Rest as long as necessary to recoup your strength so you can go all out on the next set.
- Each Wednesday try to use a little more weight than you did the previous Wednesday's workout.