Get Bigger Arms in 3 Weeks

We all like a nice set of arms. Whether it be toned arms on a female or massive guns on a guy, there is something for everyone.  A lot of people have asked me how to work arms, what I do for them, and how to get them bigger.  Personally, I never focused heavily on just arms yet mine never looked too bad.  This is because working back and chest also works your shoulders, biceps, and triceps.  So keep this in mind when planning your workouts for the week.  You don't need to isolate arms, but if you want them looking extra good you definitely will.  Here are the 3 biggest factors to getting the arms you want.

1.  Volume volume volume.  The bottom line is doing more lifting will get muscles bigger.  Heavier weight gets arms bigger, more reps get arms more cut up and toned.  Increase your volume 20- 50%- so for example if you usually do 4 bicep and tricep exercises do 6.  Arms recover very quickly so you can also most likely add in arms to the end of another workout or add a whole other day dedicated to them.  Add volume per workout and overall per week.

2. Carb up after workouts, with a shake and complex carb meal shortly after.  Recovery is KEY if you want muscles to grow, after your workout is your best window of opportunity (within 45 minutes of finishing exercise).  Lots of carbs with lots of protein (ratio 3:1 carbs to protein) ideally in liquid form will maximize your results. Then, about 30-60 minutes after that your post workout meal should be the biggest one of the day. *Note* too many carbs can promote fat gain as well, so there is a fine balance to maintain and your body type to consider.

3. Go above and beyond with intensity.  Add set variations like drop sets, where you lift until you can't anymore, then lighten the load and keep going until again you can't (going to failure).  Doing this 2 or 3 times until you're arms feel like wet spaghetti will break down more of the muscle than otherwise.  Also doing arm circuits going back to back without rest is another way to push the envelope.  Finally, constantly be switching angles and grips so the muscles are confused and don't know what's coming next.

Good luck!!!

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