5 Steps to Get Bigger Arms in 30 Days

Summary

This video script outlines a 30-day arm workout plan to increase bicep and tricep size. It suggests starting workouts with heavy exercises, supersetting biceps and triceps, increasing training frequency, pushing to failure on the last set, and varying rep ranges. The plan also emphasizes the importance of a calorie surplus, sufficient protein intake, maintaining good form, and consistency for optimal muscle growth.

Takeaways

• 💪 Start arm workouts with the heaviest exercises for biceps and triceps after warm-ups.
• 📈 Aim to increase weight for 6-10 reps on the first three sets of arm exercises.
• 🔁 Implement a push-pull routine with no rest between tricep and bicep sets.
• 📆 Train arms more frequently, aiming for at least two arm workout sessions per week.
• 🏋️‍♂️ Go to failure on the third set of each exercise to maximize muscle growth.
• 🔄 Vary rep ranges, ending with a drop set to 20 reps for the last exercise.
• 🍽️ Maintain a calorie surplus of 200-300 extra calories per day for muscle growth.
• 🥩 Consume 0.7 to 0.8 grams of protein per pound of body weight daily.
• 🏋️‍♀️ Maintain proper form during exercises, except for the last few reps.
• 🔄 Consistency is key; continue to increase weight and vary exercises every 30-60 days.

Q & A

What is the main focus of the video?

The main focus of the video is to explain how to increase arm size, specifically targeting biceps and triceps, through a structured 30-day workout routine with five major tweaks to enhance muscle growth.

What is the first step in the 30-day arm workout routine?

The first step is to start your arm workouts with your heaviest bicep and tricep exercises, focusing on increasing the weight for six to ten reps over the next 30 days.

Why does the speaker recommend supersets for bicep and tricep exercises?

The speaker recommends supersets to maximize the pump by working both biceps and triceps back-to-back, which can enhance muscle growth by increasing cellular pressure, boosting protein synthesis, and reducing protein breakdown.

What is the importance of training frequency in this routine?

Training frequency is crucial because many people train arms only once a week, which is not enough for growth. The routine recommends training arms at least twice a week to ensure proper recovery and stimulate muscle growth.

What does it mean to go 'to failure' in this workout routine?

Going 'to failure' means performing reps until you physically can't lift the weight anymore. This is important for progressive overload and muscle growth, and should be done on the last set of each exercise.

Why is varying rep ranges important for muscle growth?

Varying rep ranges is important because different rep ranges activate different muscle fibers. Higher rep ranges target slow-twitch fibers, while lower reps with heavy weight activate fast-twitch fibers, both contributing to overall muscle growth.

What should you focus on during the last exercise of each arm workout?

During the last exercise of each arm workout, the focus should be on performing a drop set, starting with a heavy weight for 6-10 reps and then dropping the weight to perform 20 more reps. This helps maximize the pump and muscle growth.

What role does nutrition play in building bigger arms?

Nutrition is key, as you need to maintain a calorie surplus of 200-300 extra calories a day and consume enough protein (0.7-0.8 grams per pound of body weight) to support muscle growth.

How does the speaker recommend monitoring progress during this 30-day routine?

The speaker recommends tracking the weight lifted and aiming to increase it over time. Even small increases, like 5 pounds, are considered successful progress as long as form is maintained.

What is the ultimate advice for long-term arm growth beyond the 30-day routine?

The ultimate advice is to maintain consistency, continue progressively overloading your muscles, and switch up exercises after 30-60 days to prevent plateaus and keep stimulating arm growth.

Outlines

00:00

💪 Building Bigger Arms: 5 Major Tweaks

The paragraph discusses strategies to increase arm size by focusing on bicep and tricep training. It emphasizes starting arm workouts with heavy exercises like barbell curls and dips, aiming to increase weight progressively. The advice includes supersetting bicep and tricep exercises for better muscle growth and increased training frequency. The paragraph also mentions the importance of pushing to failure on the third set and varying rep ranges to target different muscle fibers.

05:01

🏋️‍♂️ Maximizing Muscle Growth with Progressive Overload

This paragraph delves into the specifics of progressive overload, suggesting that one should aim to lift heavier weights over time to stimulate muscle growth. It advises pushing to failure on the last set of each exercise to ensure maximum effort. Additionally, it introduces the concept of varying rep ranges, particularly incorporating drop sets to 20 reps after heavy sets, to engage different muscle fibers and promote muscle growth. The paragraph concludes with a sample workout plan and emphasizes the importance of diet, protein intake, and maintaining good form for effective results.

10:01

🚀 Achieving Lean Muscle Growth

The final paragraph wraps up the workout advice and encourages viewers to try the suggested routine for at least 30 days. It also mentions the necessity of a calorie surplus and adequate protein intake for muscle building. The speaker provides a link to a calorie calculator and emphasizes the importance of form over momentum during exercises. Consistency is highlighted as the key to success. The paragraph ends with a promotion for the speaker's website, offering a free lean muscle multiplier program for those willing to commit to a 12-week plan to gain 15 pounds, mostly muscle.

Keywords

💡Bicep

The bicep is a muscle located on the front of the upper arm. In the context of the video, building up the bicep muscle is one of the primary goals of the workout routine described. The script mentions starting arm workouts with heavy bicep exercises like barbell bicep curls to increase the amount of weight lifted for six to ten reps.

💡Tricep

The tricep is a muscle on the back of the upper arm. Similar to the bicep, the video emphasizes the importance of tricep exercises like skull crushers and overhead tricep extensions for increasing arm size. The focus is on performing these exercises with heavier weights to stimulate muscle growth.

💡Warm-ups

Warm-ups are initial exercises done at a lower intensity to prepare the body for more intense workouts. The script advises completing warm-ups before starting with heavy bicep and tricep exercises to prevent injury and ensure that the muscles are ready for the heavier lifts.

💡Supersetting

Supersetting involves performing two exercises back-to-back with no rest in between. In the video, supersetting is used as a strategy for training biceps and triceps alternately, which not only saves time but also increases the intensity and effectiveness of the workout.

💡Pump

A 'pump' refers to the sensation of fullness and swelling in the muscles due to increased blood flow. The script mentions that supersetting biceps and triceps can lead to an incredible pump, which is believed to enhance muscle growth by promoting protein synthesis and reducing protein breakdown.

💡Training Frequency

Training frequency refers to how often one trains a particular muscle group. The video suggests increasing training frequency for arms by doing at least two arm workouts per week, arguing that more frequent training is crucial for muscle growth.

💡Failure

In the context of weight training, 'failure' means the point at which one can no longer perform another repetition with proper form. The script advises going to failure on the last set of each exercise to ensure that the muscles are being pushed to their limits, which is essential for progressive overload and muscle growth.

💡Progressive Overload

Progressive overload is the gradual increase of stress placed upon the body during exercise to cause muscle growth and strength gains. The script emphasizes increasing the weight lifted in bicep and tricep exercises over time to ensure continuous muscle development.

💡Rep Ranges

Rep ranges refer to the number of repetitions performed in a set. The video discusses varying rep ranges, particularly incorporating higher rep sets (like 20 reps) after heavy sets, to target different muscle fibers and promote muscle growth.

💡Drop Set

A drop set is a technique where one immediately decreases the weight and continues the exercise to failure after completing a set with a heavier weight. The script uses drop sets in the last exercise of the workout to exhaust the muscles and further stimulate growth.

💡Calorie Surplus

A calorie surplus is a state where energy intake exceeds energy expenditure. The video mentions the necessity of a calorie surplus for muscle growth, suggesting an extra 200 to 300 calories per day to support the added muscle mass.

💡Protein Intake

Protein intake is crucial for muscle repair and growth. The script highlights the importance of consuming enough protein daily, recommending 0.7 to 0.8 grams of protein per pound of body weight to support muscle development.

💡Consistency

Consistency refers to the regular and continuous practice of an activity. The video stresses the importance of being consistent with the workout routine to see results, emphasizing that muscle growth will not happen overnight but requires ongoing effort.

Highlights

To increase arm size, focus on building bicep and tricep muscles.

Start arm workouts with heaviest bicep and tricep exercises after warm-ups.

Increase weight for the first three sets to build strength.

Aim for six to ten reps with increased weight.

If unable to do ten reps, aim for at least six and work up to ten.

Superset arm exercises by doing triceps immediately after biceps.

Supersetting increases blood flow and can boost muscle growth.

Train arms more frequently, at least twice a week.

Push to failure on the last set of each exercise.

If you can do more than ten reps on the last set, the weight is too light.

Vary rep ranges and include drop sets to 20 reps for the last exercise.

Ensure a calorie surplus of 200-300 calories per day for muscle growth.

Consume 0.7 to 0.8 grams of protein per pound of body weight daily.

Maintain good form during exercises, except for the last one or two reps.

Consistency is key; continue to increase weight and vary exercises every 30-60 days.

Download the provided workout template for a structured plan.

Consider a comprehensive program for a systematic approach to muscle building.

Transcripts

building up your bicep and tricep

muscles is what ends up increasing the

overall size of your arms this makes it

sound very simple to add inches of size

to your biceps and triceps just by

following an arm building routine that

gives you the best curl and extension

variations however the way you train

your arms and the things you do in

between your workouts will have a much

bigger effect on how fast you're able to

build your biceps and your triceps so

today i want to go over five major

tweaks that i want you to apply during

the next 30 days and if you do i

guarantee you that these will help you

add mass to your arms far better than

relearning the bicep and tricep

exercises that you probably already know

and are already doing but i will give

you a step-by-step sample workout at the

end anyway so this way there's no

confusion so the first step is to start

your arm workouts for the next 30 days

with your heaviest bicep and tricep

exercises first and you're gonna focus

on upping your weight especially for

those first three sets after you've

already completed your warm ups to make

it simple for your biceps start first

with either barbell bicep curls easy bar

bicep curls or preacher curls for your

triceps start first with either dips

skull crushers or overhead tricep

extensions these are arm exercises that

require a lot of energy and allow you to

move a lot of weight which is why i want

you to try to position them early on in

your workout and your only goal over the

next 30 days with these exercises that

you start with is to increase the amount

of weight that you can lift for six to

ten reps so if you're currently doing

your barbell curls with let's say 50

pounds for 10 reps on your first set i

want you to try to move that up to 55

pounds by sliding a two and a half pound

plate on each side most likely if doing

10 reps of 50 pounds was actually a

challenge for you you won't be able to

do 55 pounds for a full 10 reps when

first moving up and that's perfectly

fine i still want you to up that weight

and as long as you can do at least six

reps you're going to work for the next

30 days on closing that gap between 6

and 10 reps with that heavier weight

load

once you get to 9 or 10 reps with that

slightly heavier weight load you're

going to up the weight by five pounds

again and drop your reps then repeat the

process by building back up to your ten

reps if you're only able to up your

weight by five pounds over the next 30

days for the same amount of reps that

you were doing with five fewer pounds on

the bar before i want you to understand

that you've been very successful with

this first step if you're able to move

up your weight by more than five pounds

then that's even better remember you're

going to do this for the first three

sets of both your bicep and tricep

exercises which you're going to be super

setting together throughout the entire

workout that's actually step two we're

going to turn your arm workout into a

push pull routine that means that every

set that you do for your triceps will

immediately be followed by a set for

your biceps with no break time in

between once you're done with both of

them then you can take a break before

repeating the same superset process for

your next set and something that you'll

notice right away is that you'll get an

incredible pump by doing your bicep and

tricep sets back to back this is because

your body will essentially be pumping

blood to your biceps and your triceps at

the same time expanding your arms both

ways this increase in cellular pressure

can help boost protein synthesis and

reduce protein breakdown leading to more

muscle growth especially when combined

with heavy weight training but aside

from getting more of a pump supersetting

biceps and triceps will not only help

you get your workout done faster but

it'll also allow you to train your

biceps and triceps more often during the

week

this is crucial for growing your arms

and that's why increasing training

frequency is your next step over the

next 30 days you're going to make sure

that you're training your arms more

often a lot of you are trying to build

bigger arms with only one arm day per

week and unfortunately that's just not

going to cut it if you're following a

bro training split where you're training

one muscle per workout there's basically

no way that you'll be able to train your

arms multiple times per week on the

other hand a push-pull routine will give

you enough time for both your biceps and

triceps to fully recover and be trained

again within that same week so at

minimum you should be doing at least two

arm workouts per week a nice push-pull

split routine is to do chest and back on

one day legs on the next day and then

arms on the third day then you could

take a day off and repeat this three-day

cycle over and over again

next you're going to make sure that on

the third set of every exercise you're

going to go until failure for both your

biceps and your triceps when i say third

set i mean the last set of every

exercise if you're doing four then it

would be the fourth set but really it's

not necessary to do more than three sets

of four or five bicep and tricep

exercises paired together per arm

workout and on the last of each of those

exercises you want to hit failure which

means that you're going to perform reps

until you physically can't lift the

weight anymore if for whatever reason

you're able to do 10 reps or more on

that last set total failure that's a

glaring sign that you're not using

enough weight for that exercise if

you're really pushing yourself during

each set as your sets progress the

number of reps that you can complete for

each consecutive set should technically

drop down so if you were shooting for 10

reps on your first set and you really

really pushed yourself chances are very

high that you'll be failing at eight or

nine reps by your last set of that

exercise otherwise the weight you're

using is likely not heavy enough for you

pushing yourself to failure on the last

set of every exercise will help you

ensure that you're progressively

overloading your biceps and triceps

which will maximize muscle growth just

keep in mind if you're doing an exercise

like skull crushers let's say you

definitely want to make sure that you

have a spotter when you're going to

failure as you move on through your four

or five pairs of bicep and tricep

exercises when you get to that last

exercise you're going to take the next

step which is to vary your rep ranges so

throughout this entire workout you were

aiming for six to ten reps of heavy

weight this rep range is great at

targeting your fast twitch muscle fibers

which support quick and powerful

movements for a short duration these

fast twitch muscle fibers are more often

linked to muscle growth than slow twitch

muscle fibers which are more so for

longer duration endurance based

activities slow twitch muscle fibers are

also activated much more with higher

reps and developing these muscle fibers

will also lead to further muscle growth

so on the last exercise for all three

sets we're going to cycle the reps

higher by incorporating a drop set to 20

reps so as an example if for your last

exercise you're doing cable tricep

extensions superseted with standing

cable curls you're going to do your

heavy set of tricep extensions aiming

for about 10 reps or less and then as

soon as you're done you're going to drop

the weight lower and pump out 20 more

reps then immediately move on to the

bicep cable curls and do the same thing

10 reps first then drop then 20 then

take a break and repeat the whole

process for a total of three sets the

weight that you select for your drop set

should be significantly lower than the

weight that you were using for your 10

reps but you should still barely be able

to squeeze out those 20 reps your arms

should feel like they're on fire when

you're done with those 20 reps if you're

repping it out easily then you need to

up the weight so right now on your

screen you should see a sample of this

30 day bigger arms workout plan you can

see i've paired skull crushers with

barbell bicep curls first since those

exercises allow you to lift a lot of

weight then the next pair is overhead

tricep extensions in combination with

preacher curls using an easy bar and

after that it's dumbbell tricep

kickbacks superseted with concentration

curls you're gonna do all of those for

three sets of six to ten reps and if you

want you can throw in another pair

before going to your last exercise but

for most people four pairs of exercises

is more than enough for your arms so

then you go on to your last exercise

which in this sample i have as cable

tricep extensions and cable bicep curls

that's when you'll aim for six to ten

reps first then perform a drop set to 20

reps before moving on to your super set

and again we're doing that last one for

three sets now i guarantee if you do

this at least two times a week you put

your best foot forward and push yourself

with the weight that you're using you

will see results in as little as 30 days

now before you run off to go do this

workout there are a few other key points

to keep in mind number one is that you

will have to maintain a calorie surplus

of about 200 to 300 extra calories a day

on top of maintenance to build muscle

you can use my calorie calculator in the

description below or you can google a

macro calculator on your own to find out

how many calories you should be eating

number two is that you have to be eating

enough protein every single day this

will be anywhere from 0.7 to 0.8 grams

of protein per pound of body weight

number three even though i want you to

push yourself with the weight you're

lifting and even though i want you to

cheat on your last one or two reps if

you have to to squeeze out those extra

reps aside from those final reps the

rest of your sets should have great form

that means no using momentum or bending

significantly backwards during bicep

curls make sure you're also not flaring

your elbows out when curling or doing

skull crushers and in general maintain

good form i'll include a link below in

the description for full demonstrations

on how to do the best bicep and tricep

exercises so you're not left confused

and finally number four the most

important of all which is consistency

yes your arms really can grow in the

next 30 days with this routine but

they're not going to grow by 5 inches

overnight after the 30 days you want to

keep working on increasing the amount of

weight that you can do for each exercise

which remember was step number one and

after about 30 to 60 days you can switch

up all the exercises and replace them

with other bicep and tricep exercises

then follow the same five steps outlined

in this video so that about wraps it up

i really hope you guys try this workout

process for 30 days or longer and if you

do please comment with your results

below if you've enjoyed this video and

feel like you've gotten something new

out of it then make sure that you

subscribe to my channel also don't

forget to download the workout template

in the description below lastly if you

want any extra help and you want a

done-for-you system that will help you

build up all the muscles in your body

including your chest shoulders arms and

legs then head on over to my website

where you can get my entire lean muscle

multiplier program for free the way you

get it for free is by adding 15 pounds

over the course of the next 12 weeks now

the goal is to make as much of the 15

pounds be muscle but when you bulk up

even on a lean bulk you will gain a lot

of water weight so hitting the 15 pound

goal is what gets you the program for

free and it's very achievable as long as

you actually do your part and follow the

plan you'll get a customized diet plan a

12-week progressive workout plan a

recipe book and a coach to guide you

through the process and make adjustments

whenever you need to find out more you

can click the link below in the

description or you can head on over to

my website directly at

gravitytransformation.com

i'll see you guys soon

[Music]

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