5 Steps to Bigger Arms in 30 Days (GUARANTEED!)
Summary
TLDRThis 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
- π 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.
- πͺ Changing arm training can help fill out shirt sleeves more effectively.
- π Avoiding common mistakes in bicep and tricep training can lead to better arm growth.
- ποΈββοΈ Focus on intensifying arm workouts rather than just increasing weight for strength.
- π« Don't apply a powerlifting approach to arm exercises; instead, take sets to failure for better growth.
- π Utilize techniques like drop sets and run the rack/stack for continued training beyond failure.
- π Eccentric overload on every repetition can provide significant growth opportunities by stretching muscles under tension.
- πͺπ» Don't forget to train the brachialis muscle, which contributes to overall arm size and fullness.
- π€ Ensure you're feeling the exercises correctly to maximize gains; develop a strong mind-muscle connection.
- π Follow a structured 30-day plan incorporating the discussed principles for consistent arm growth.
- π 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
πͺ 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.
ποΈββοΈ 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.
π€ΈββοΈ 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.
π 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.
Mindmap
Keywords
π‘Arm Training
π‘Unflexed Arm
π‘Biceps
π‘Triceps
π‘Eccentric Overload
π‘Drop Sets
π‘Brachialis
π‘Bodyweight Exercises
π‘Mind-Muscle Connection
π‘30-Day Plan
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
notifications so you never miss a video
when we put one out alright guys see you
soon so we're next to small
foreign
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