5 Steps to Get Bigger Arms in 30 Days
Summary
TLDRThis 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
💪 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.
🏋️♂️ 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.
🚀 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.
Mindmap
Keywords
💡Bicep
💡Tricep
💡Warm-ups
💡Supersetting
💡Pump
💡Training Frequency
💡Failure
💡Progressive Overload
💡Rep Ranges
💡Drop Set
💡Calorie Surplus
💡Protein Intake
💡Consistency
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]
you
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