5 Steps to Bigger Arms in 30 Days (GUARANTEED!)

Summary

This video script offers a comprehensive guide to transforming arm workouts for better results within 30 days. It emphasizes avoiding common mistakes, such as focusing on strength over intensity and neglecting the brachialis muscle. The speaker introduces techniques like drop sets, mechanical drop sets, and eccentric overload to maximize muscle engagement. A step-by-step 30-day plan is provided, with dedicated biceps and triceps days, and a 'missing pieces' workout to address overlooked aspects of arm training. The script also highlights the importance of mind-muscle connection through flexing exercises to enhance muscle contraction and growth.

Takeaways

• 👕 The average medium-sized T-shirt has a 4.6-inch sleeve diameter, requiring a minimum 14-inch unflexed arm for a medium, 15-inch for a large, and nearly 16-inch for an XL to avoid bagginess.
• 💪 Changing arm training can help fill out shirt sleeves more effectively.
• 🔄 Avoiding common mistakes in bicep and tricep training can lead to better arm growth.
• 🏋️‍♂️ Focus on intensifying arm workouts rather than just increasing weight for strength.
• 🚫 Don't apply a powerlifting approach to arm exercises; instead, take sets to failure for better growth.
• 📉 Utilize techniques like drop sets and run the rack/stack for continued training beyond failure.
• 🔄 Eccentric overload on every repetition can provide significant growth opportunities by stretching muscles under tension.
• 💪🏻 Don't forget to train the brachialis muscle, which contributes to overall arm size and fullness.
• 🤔 Ensure you're feeling the exercises correctly to maximize gains; develop a strong mind-muscle connection.
• 📝 Follow a structured 30-day plan incorporating the discussed principles for consistent arm growth.
• 🔄 Include both bicep and tricep dedicated days, as well as a 'missing pieces' day focusing on brachialis and additional tricep volume.

Q & A

What is the minimum unflexed arm size recommended to fill a medium-sized T-shirt sleeve?

The minimum unflexed arm size recommended to fill a medium-sized T-shirt sleeve is 14 inches.

What is the purpose of the video?

The purpose of the video is to provide a step-by-step guide and tips to improve arm workouts and increase arm size effectively within 30 days.

Why is it a mistake to focus on building strength when training arms?

Focusing on building strength when training arms is a mistake because the primary goal should be to intensify arm workouts rather than just increasing the weight lifted. It's more effective to take sets to failure and use techniques like drop sets and eccentric overload.

What is the recommended approach to performing arm exercises to maximize growth?

The recommended approach is to perform arm exercises with a focus on intensity and eccentric overload, taking sets to failure and beyond, and using techniques such as drop sets and mechanical drop sets.

Why is it important to include brachialis exercises in arm training?

Including brachialis exercises is important because the brachialis muscle contributes to the overall width and fullness of the arm, which helps in filling out shirt sleeves better.

What is the significance of training the long head of the triceps?

Training the long head of the triceps is significant because it is responsible for the most size of the three triceps heads and contributes to the overall appearance and fullness of the arm.

What is the role of bodyweight exercises in triceps training?

Bodyweight exercises play a role in triceps training by acting as volumizers, increasing the total volume of work the triceps undergo, which can result in bigger triceps.

How can one ensure they are feeling the exercise correctly in the bicep muscles?

To ensure the correct feeling in the bicep muscles, one should be able to contract the muscle to a point of discomfort or cramping, which indicates a strong mind-muscle connection and effective exercise performance.

What is the structure of the 30-day arm training plan presented in the video?

The 30-day arm training plan consists of three workouts: one dedicated to biceps with intensity and eccentric overload, one dedicated to triceps with similar focus, and a 'missing pieces' workout that includes brachialis work and bodyweight tricep exercises.

How often should the exercises in the 30-day plan be performed?

The exercises in the 30-day plan should be performed three times over the course of 30 days, with each workout focusing on different aspects of arm development.

Outlines

00:00

💪 Essential Arm Training Adjustments for Sleeve-Filling Arms

This paragraph discusses the importance of arm size relative to T-shirt sleeve diameters and introduces five key changes to enhance biceps and triceps training. The speaker emphasizes that achieving a well-filled sleeve isn't just about exercise selection but avoiding common mistakes. They promise a step-by-step routine at the end of the video to maximize arm growth over the next 30 days. The focus should be on workout intensity rather than lifting heavy weights for strength, with techniques like drop sets and going beyond failure to stimulate muscle growth effectively.

05:02

🏋️‍♂️ Advanced Techniques for Maximizing Arm Hypertrophy

The speaker delves into advanced training techniques for arm development, including eccentric overloads and the importance of failure beyond the point of normal muscular failure. They highlight the significance of inefficient movements for muscle growth and the safety of controlled eccentrics. The paragraph also addresses the often-neglected brachialis muscle, which contributes to arm fullness and width. The speaker shares personal experience with brachialis training after a bicep injury and stresses the need for specific exercises targeting this muscle in one's routine.

10:05

🤸‍♂️ Incorporating Bodyweight Exercises and Mind-Muscle Connection for Arm Growth

This section focuses on the importance of direct work for triceps, suggesting bodyweight exercises to increase volume and stimulate growth. The speaker recommends exercises like the Cobra push-up, bench dip, and bodyweight tricep extension to target the long head of the triceps and enhance overall arm size. Additionally, they discuss the critical aspect of feeling the exercise in the targeted muscle group to avoid wasting potential gains. The speaker also introduces a 30-day plan that integrates these principles, with three specific workouts designed to target biceps, triceps, and the often-overlooked brachialis muscle.

📝 The 30-Day Arm Training Plan: Detailed Workout Structure

The final paragraph outlines a detailed 30-day plan for arm training, which includes three specific workouts. The first workout targets biceps with intensity techniques like drop sets and mechanical drop sets, along with eccentric overloads. The second workout focuses on triceps, utilizing a 21-style repetition approach and bodyweight exercises to increase volume and contraction. The third workout, termed 'missing pieces,' combines brachialis work and bodyweight tricep exercises. The speaker provides a structured approach to performing these workouts, suggesting the incorporation of flexing exercises to develop a mind-muscle connection and emphasizing the importance of consistent effort for continued gains.

Keywords

💡Arm Training

Arm training refers to the practice of engaging in specific exercises to strengthen and develop the muscles of the arms, particularly the biceps and triceps. In the video script, arm training is the central theme, with the focus on how to improve the effectiveness of workouts to achieve bigger arms that fill out shirt sleeves. The script provides various techniques and a step-by-step plan to enhance arm training over a 30-day period.

💡Unflexed Arm

An unflexed arm refers to an arm that is not contracted or flexed to show muscle definition. The script mentions that a minimum 14-inch unflexed arm circumference is needed to fill a medium-sized T-shirt, with larger sizes requiring greater arm sizes to avoid a baggy appearance. This concept is used to establish a baseline for viewers to assess their current arm size and set goals for their arm training.

💡Biceps

Biceps are the muscles located on the front of the upper arm. They are a key focus in arm training for aesthetic and functional purposes. The video script discusses various exercises and techniques to train biceps effectively, emphasizing the importance of intensity and eccentric overload to stimulate muscle growth.

💡Triceps

Triceps are the muscles at the back of the upper arm that extend from the shoulder to the elbow. They play a crucial role in arm strength and appearance. The script highlights the need for direct triceps training, with suggestions for exercises and methods to increase triceps size and contribute to a fuller arm look.

💡Eccentric Overload

Eccentric overload is a training technique where the focus is on the lowering phase of an exercise, often performed slowly to increase tension and stimulate muscle growth. The script advocates for this method in both bicep and tricep training to enhance the effectiveness of each repetition and promote muscle hypertrophy.

💡Drop Sets

Drop sets are a training method where the weight is reduced after reaching failure, allowing for additional repetitions and further muscle fatigue. In the script, drop sets are recommended as a way to intensify arm workouts, particularly for bicep exercises, to push beyond the point of failure and stimulate greater muscle growth.

💡Brachialis

The brachialis is a muscle located beneath the biceps, which plays a significant role in the overall size and fullness of the arm. The script emphasizes the importance of including brachialis exercises in arm training routines to maximize arm size and fill out shirt sleeves more effectively.

💡Bodyweight Exercises

Bodyweight exercises are physical exercises that use the weight of one's own body as resistance. The script suggests incorporating bodyweight tricep exercises, such as push-ups and bench dips, as a way to increase the volume of tricep training and contribute to larger arms.

💡Mind-Muscle Connection

Mind-muscle connection refers to the mental focus on the muscle being trained during an exercise, which can enhance the effectiveness of the workout. The script advises viewers to develop this connection by flexing their arms and focusing on the contraction of the muscles, both during workouts and in daily life, to improve muscle development.

💡30-Day Plan

The 30-day plan mentioned in the script is a structured workout regimen designed to guide viewers through a month of focused arm training. It includes specific exercises, techniques, and principles aimed at maximizing arm growth and effectiveness. The plan is presented as a step-by-step guide to help viewers achieve their arm training goals.

Highlights

Average medium-sized T-shirt sleeve requires a minimum 14 inch unflexed arm to fill.

Large size increases requirement to a 15 inch unflexed arm, and XL to almost 16 inches.

Five changes to biceps and triceps training can improve arm workout effectiveness within 30 days.

Focus should be on intensifying arm workouts rather than the weight used.

Applying a power lifting approach to arm exercises can hinder growth.

Techniques like drop sets and run the rack can increase workout effectiveness beyond failure.

Eccentric overload on every repetition can provide significant growth opportunities.

Controlled eccentrics are safe and effective for muscle growth.

Brachialis muscle is often overlooked but contributes to arm size and fullness.

Introducing more brachialis exercises can help overcome a lack of bicep peak.

Tricepts require direct work beyond what is received in chest and shoulder training.

Bodyweight tricep exercises like push-ups can increase tricep volume and growth.

Feeling the exercise correctly is crucial for maximizing gains.

Developing a strong mind-muscle connection can improve contraction and growth.

A 30-day plan is provided to incorporate these principles for bigger arms.

The plan includes dedicated bicep, tricep, and missing pieces workouts.

Each workout focuses on intensity, eccentric overload, and specific exercises for maximum effect.

Flexing regularly outside of the gym can help develop a stronger mind-muscle connection.

Transcripts

did you know that the average

medium-sized T-shirt has a 4.6 inch

diameter sleeve which means that you

have to have a minimum 14 inch unflexed

arm in order to fill it a large size

increases the requirements to a 15 inch

unflexed arm and an XL shirt you'd have

to have almost 16 inch arms to prevent

this ugly bagginess but what if all your

shirts are looking way too loose right

now it's time to change your arm

training today I'm going to show you

five things you're going to want to

change to your biceps and triceps

training that will completely change the

effectiveness of your arm workouts in

just the next 30 days if you're hoping

I'd give you a step-by-step routine that

you can perform over the next four weeks

to remove all the guesswork well you're

in luck because I'm going to do exactly

that at the end of this video what's up

guys shift Cavalier athletics.com look I

know you're doing your curls and your

tricep push downs but then why is it

you're not filling up your shirt sleeves

I mentioned that the unflex arm has to

be about 14 inches to fill even a medium

sized shirt but if you Flex it all you

can get away with maybe 15 and a quarter

or 15 and a half and whether you're

wearing a medium a large or an extra

large

whether you're wearing a medium nope a

lot and whether you're wearing a

the fact is you're gonna have to make

your arms bigger and the thing is it's

not an exercise alone that's going to do

the job it's avoiding the five big

mistakes you're likely making right now

and that's my job to help you to figure

them out now now look I'm not against

using heavy weights when you train your

biceps or your triceps but if your main

focus is building strength when you're

training your arms you're off track you

see your focus should be on intensifying

your arm workouts and not really caring

necessarily what the weight is now I'm

not saying that you can't drive arm

growth in both your biceps and triceps

by progressively overloading the weights

that you're using but you got to stop

applying a power lifting approach to

your arm exercises you see on a deadlift

or a squat leaving some reps in reserve

is going to be key to seeing those

Progressive strength gains down the road

but you're not going to have that much

capacity to build strength on these arm

exercises but what you can do is

increase the effectiveness of every set

you do by taking it to failure I'm

talking about all the way not just to

failure but through failure because

there's many techniques that allow this

drop sets in particular things like run

the rack when you're training your

biceps or run the stack when you're

training your triceps or mechanical drop

sets we're changing the position of your

body utilizing the same weight allows

you to keep going beyond the point of

failure from one exercise to the next in

that sequence or even things like 21s

that are prolonged in the set by

dividing the range of motion up into

different sections the point is I care

less about the weight that you're

lifting if you're going to be leaving

reps in the tank when you perform those

lifts instead take them all the way to

failure and I promise you you're going

to see bigger and better gains and

mistake number two actually builds off

that first point because the pursuit of

strength oftentimes leads you down the

path of pursuing efficient movement in

other words with the least amount of

wasted effort well I'm telling you if

you want to build bigger muscles you

should seek inefficiency namely through

something like an eccentric overload on

every single repetition you perform that

means on the way down you're lowering

the weight slowly applying additional

burn and tension it's exactly probably

part of the rep right now that you speed

through you figure you get that rep to

the end and then you just have to drop

it back into place to perform another

rep I'm saying that's the portion of the

rep that provides the biggest growth

opportunity because eccentric overload

stretches that muscle under tension

provides the damage that you need to

grow back bigger and stronger you might

be saying but Jeff they're not safe are

they controlled eccentrics are

incredibly safe as a matter of fact if I

did a lion tricep extension not only do

I have the chance to take this nice slow

eccentric on the way down but if I had

to get rid of the bar here I could

safely drop it behind me the same thing

would happen here with a curl if it

started to become too much for me to

handle the drop position here is always

away from the body when performing arm

exercises which gives us that added

safety built in but if you're not sure

what the best exercises are to apply

that eccentric overload again don't

worry I'm going to give you all that

step by step at the end but before we

get there I have to cover the next thing

that I know about you and that is the

next mistake you're likely making you're

forgetting all about that little muscle

right there that's the brachialis it's a

different muscle than your biceps the

exact way that the Soleus is different

than the gastroc you wouldn't just train

one of those two muscles well why are

you doing that here with your arms

because you're missing this muscle or at

least you're just not doing it often

enough sprinkling in brachialis

exercises every now and then is not

going to get you the biggest arms

possible and I can speak from direct

experience here so I tore my biceps a

year and a half ago and what I did I

tore the long head of the bicep that's

responsible for that Peak that you

oftentimes see now the brachialis is a

muscle again separate that sits

underneath that portion of the arm and

actually helps to push the biceps up as

it grows to overcome the loss of bicep

peak from that torn long head I

introduced a lot more brake Alice

training into my workouts throw in the

fact when this muscle is developed it's

not just contributing to height but also

to the overall width of the arm

contributing to that overall fullness of

that shirt sleeve now there's two

particular exercises that like the most

for hitting the brachialis muscle and

I'm going to include those step by step

in that 30-day plan but suffice it to

say now this is a non-negotiable when it

comes to your training you can't skip

the brachialis anymore

and the next mistake now we focus back

on the triceps again and this is less

about forgetting a muscle and more about

a method of training a muscle you see

the triceps get plenty of work they

don't just get trained directly in your

triceps training but of course they get

some additional work with your chest

training and shoulder training but are

they getting enough direct work you see

you can do more if you introduce body

weight exercises like this that you

could do here down on the floor see a

simple push-up gives us a chance later

in the week to increase the volume that

the tricep undergoes directly remember I

said they had the capacity because of

all the work it does in the chest and

shoulder training to handle more than

let's say the biceps do but if you don't

adjust your training to account for that

you're not going to get the most growth

possible so what I like to do is just

introduce additional body weight tricep

work throughout the week simple

exercises can be something like the

Cobra push-up or a bench dip and in both

of these instances the focus here

happens to be on putting that long head

of the triceps in a more complete

contracted position remember the long

head is the one responsible for the most

size of the three tricep heads or you

could place it on more of a stretch by

performing this exercise which is just a

body weight tricep extension these are

lower intensity but still higher reward

and don't be confused by the higher reps

you can perform here because we've

already established that you can create

hypertrophy gains in higher rep ranges

as long as you take them once again to

failure the key point is that body

weight tricep exercises act as

volumizers to your total triceps

workload which ultimately results in

bigger triceps now the next mistake is

actually one of the sneakiest because

you can be doing everything textbook

right every exercise you should be

performing exactly as you should be and

still screwing this up because I can't

feel what you feel I can see what you're

doing but I can't feel how it's feeling

to you and if you're not feeling the

exercise exactly where you should be I'm

telling you right now you're wasting a

lot of potential gains so if we look at

the biceps we measure this in terms of

the ability to contract that muscle to a

point of discomfort so try this along

with me when you flex your arm you have

to be able to get it to a point where

you feel almost a balling up or a

cramping in that arm there's three parts

you have to do you bend the elbow you

turn the forearm up or turn the hand or

pinky out and then you raise the arm up

just a little bit at that point as I am

right now you should be feeling an

intense contraction here to the point

where you almost have to let it go that

cramping right there is too

uncomfortable for you to maintain that

contraction well that gives you a good

sense of the Mind muscle contraction

capability that you already have with

that muscle so adding weight to the

exercises you're doing is going to be

more productive but the triceps is

extending of the elbow and then getting

it back behind the body so if I can get

this arm back behind the body with a

straight elbow I can feel that balling

up with the triceps that makes holding

that position more uncomfortable if you

don't have either of those uncomfortable

moments in place we're gonna get them

I'm going to show you exactly how to do

that too and that too starts right now

as I give you this 30 day plan that I

promised you before now what you're

going to do here is incorporate all of

the principles that we've already talked

about into one efficient plan and over

the course of the next 30 days you're

going to learn just how valuable these

concepts are and get you off and running

to those bigger arms now those thumbnail

level gains are going to be reserved for

those that commit to this process not

just one time but many times over so how

do we lay this out well you're going to

have just three workouts to perform over

the next 30 days one is going to be

dedicated to the biceps where we're

going to use intensity in eccentric

overload as the driver of your gains the

second workout is going to be dedicated

to your triceps where once again we're

going to use intensity in eccentric

overload as the driver of your gains the

third workout is going to be something

we call the missing pieces where we take

the brachialis work you may not be doing

right now along with some of that

additional volume through bodyweight

tricep work and combine them into one

effective day now the next question you

might ask is well Jeff when do I do this

if you took a basic total body split and

performed it on Monday Wednesday and

Friday we would actually add these to

the end of each of those three workouts

so let's say biceps on Monday try steps

on Wednesday and again the missing

pieces work out on Friday now you may

not all be following a total body split

there's a lot of different variations

but in General on your pool day or bicep

day or back Day is when you want to do

the bicep workout on your push day or

chest day or tricep Day is when you want

to do the tricep workout and of course

your missing pieces day can kind of fit

in on any other training day as long as

it's within the same training week now

let's look at that dedicated biceps day

because here again we're going to take

those first two principles we covered in

this video of the overload created

through intensity specifically through

drop sets and mechanical drop sets as

well as eccentric overload so the first

exercise up you're going to take a

weight that's your 10 rep max on a

dumbbell incline curl and instead of

doing 10 reps you're going to perform

just five repetitions but most

importantly taking a three second slow

eccentric lowering of the dumbbells and

then one second back up to the top you

do five repetitions if you do the math

right there that should be 20 seconds of

work without resting you immediately sit

up again changing the position position

of the body in a mechanical drop set to

now perform just a seated dumbbell curl

you should be able to continue because

this position is going to be slightly

easier five more repetitions done here

with that same three second eccentric

lowering and then you simply lean

forward and now perform a drag curl once

again a slightly easier exercise because

of the change in position of the body

five more repetitions three seconds on

the way down one second up that gives

you a total of one minute of work now

the drop set portion comes in by just

simply opting for a lighter weight so

drop the weights that you just used pick

up five pounds lighter and go through

the whole sequence again the idea is to

get through five to six total minutes of

this for a really quick but really

intense bicep workout now the dedicated

tricep workout is going to be similar in

length but a little bit different

looking you're going to take that same

incline bench and perform a lying

dumbbell extension but we're also going

to importantly perform this in 21 style

that means we're going to divide the

repetition up into thirds you start with

seven reps in the top one third of the

range of motion when you're done with

these you go right into the bottom one

third of the range of motion once again

for seven reps and then you try to

perform seven full range of motion reps

this whole sequence should take you

about one minute at this point turn your

body over invert it on that incline

bench and perform a dumbbell kickback

this exercise is going to uniquely put

that long head of the triceps and it's

fully contracted position with those

arms back behind the body you'll notice

that I'm looking for you to get that

good strong contraction by holding it

for even just a second at the top on

every single repetition try to continue

to rep out for that full minute now the

weight that you used on the first

exercise should be applicable here

because you had to lighten it a little

bit to do that full 21 rep Style on the

first exercise now in the third portion

of this your triceps should be pretty

burned out but we do have the

opportunity to tap into that eccentric

capacity we do that by lying on our back

and performing an eccentric only skull

crusher I'm going to basically bench

press the dumbbells all the way up to

the top and then slowly lower them every

single repetition to just drive home

that final nail in the coffin well sort

of because that's just three minutes of

work you got to do this two times now in

the missing pieces day you actually have

two choices to make the first is which

body weight tricep exercise do you want

to pick and the second is which Hammer

curl variation do you want to pick now

you're going to do is take that one

hammer curl and sandwich it between two

different rounds of the body weight

exercise of choice now the first thing

you do is a by the way tricep exercise

for two to three sets all the way to

failure and I'm looking for these to be

high repetition sets right where you're

burning out and taking advantage of

metabolic fatigue and the driver it can

be in terms of bringing new hypertrophy

and gains from here we go into three to

four sets of that hammer curl variation

that you chose again 10 to 12

repetitions is the goal but you're

taking each one of these to failure and

then finally we wrap back around in book

and the workout by going back to that

original bodyweight tricep exercise and

doing two to three more sets all the way

till failure now each time you encounter

this workout throughout the next 30 days

feel free to swap up and change the

exercises as you so choose as a matter

of fact probably be your best bet

because each one of the exercises hits

each of those muscle groups slightly

differently now the one thing I haven't

done yet is talk about the flexing

recommendations when would you do that

well it's actually sort of open choice

to you and it does not have to happen

within the walls of this gym as a matter

of fact when you're trying to develop a

mind muscle connection doing more of

that is going to serve you well so I

don't care if you're flexing when you're

in your office or if you're flexing

before you go to bed at night just

trying to develop that good strong

contraction by taking them incrementally

piece by piece through that contraction

so you really really feel it and develop

ultimately that cramping feeling if you

want to do this in your workouts just

simply follow up a tricep exercise with

the flexing or a bicep exercise with the

flexing again it's not necessarily

something you can do too much just make

sure you're doing enough of it to

develop the connection you're lacking

right now and with each of these three

components in place you now have a game

plan for attacking the next 30 days of

your arm training filling in the gaps

right now that might be keeping you in

that bag of your sleep and so just like

that you have a step-by-step game plan

and as always guys I'm giving you the

screen you guys here so you can follow

along exactly again this does not have

to be confined to just the 30 days it

has the capability of continuing to

deliver the gains as long as you're

willing to continue to put in the effort

wait wait I got a better way of doing

this

we're a small size shirt

boom

or do that don't do that put in the work

all right guys I'll be back here again

in just a few days if you haven't done

so please subscribe and turn on

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when we put one out alright guys see you

soon so we're next to small

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