Today, I would like to talk and explain the approach that I did that help me adding 1 inch to my arm in less than 20 weeks! Arms are not that difficult to build, yet there are many frustrated people out there that can’t seem to get it right. It seems that no matter what they try, they can’t get those arms to budge the tape measure, however in this blog I would like to help and list what I have done to increase my arm size in short period:
1. I Followed the Bodybuilder workout Split Approach: bodybuilder training.” That entails using a body part split which trains every muscle group once per week. This is typically done with an “arm day,” but sometimes also with a chest/triceps day and back/biceps day (or something similar). From there, a shitload of volume will be used. That means doing a variety
of biceps and triceps isolation exercises utilizing a variety of equipment (free weights, machines, cables, etc.) to blast each “part” of the biceps/triceps from every angle and get a pump so crazy you can’t even bend your elbows. Methods like drop sets, supersets, burnout sets and so on may also be used, as well as higher rep ranges and training to failure. Training the arms can be broken primarily into triceps training, followed by biceps training.
2. Train your biceps and triceps 2-3 times per week, trust me on this! Hitting your Tri & bi once a week is not going to grow it.
3. Use as much weight as possible for the prescribed number of repetitions on each exercise. Strive to increase your training poundage by a little each week.
4. Do whatever arm isolation exercises you like best (and pick ones that don’t bother your elbows or wrists). Everyone wants to know what the “best” exercise is for a body part, but there really is no such thing. Any exercise that allows you to safely provide the intended training stimulus to the intended muscle group is potentially “the best.” So, whether you do dumbbell curls or EZ bar curls, or triceps pushdowns with a bar attachment or a rope… it’s really not going to matter much with all else being equal. So, pick whatever you like best and is mostly elbow-friendly for you, and feel free to change your isolation exercises every 4-12 weeks.
5. Perform each set to “positive failure”, the point at which you cannot perform another unassisted repetition. If you’re going to complete failure, you will need to drop the weight by 10% after each set in order to get all the reps.
6. Be consistent and give it time, because muscle growth is SLOW.
7. Take 1-2 minutes rest between sets.
8. Use strict form and slow motion on all exercises.
9. Remember: The enemy of arm development is over-training. Doing too much will stunt your progress. Resist the temptation to do more.
10. KEEP YOUR FOOD AND DIET ON TRACK! Make sure your diet is designed to support muscle growth. The best arm workout in the world isn’t going to do a damn thing for you if your diet plan isn’t designed to support muscle growth.
Syntrax elite and Fitness Competitor: Adam Azawi