I'm going to share with you the ONE thing you should start doing to double your arm size
Below are 5 exercises and the secret to getting massive arms in the shortest amount of time:
Below are 5 exercises and the secret to getting massive arms in the shortest amount of time:
The secret = VOLUME.
- Men doing 18 sets of bicep exercises per week (compared to 6 sets per week) more than DOUBLED their muscle growth in 8 weeks
Pick three of the exercises below and do 3 sets twice per week. (9 sets per day)
Here are the exercises you should prioritize:
- Men doing 18 sets of bicep exercises per week (compared to 6 sets per week) more than DOUBLED their muscle growth in 8 weeks
Pick three of the exercises below and do 3 sets twice per week. (9 sets per day)
Here are the exercises you should prioritize:
1.) EZ Bar Curls
Targets: Biceps
EZ Curls are fantastic because they're easier on your wrists, allowing you to lift safer and heavier.
Aim for 8 to 12 reps.
Targets: Biceps
EZ Curls are fantastic because they're easier on your wrists, allowing you to lift safer and heavier.
Aim for 8 to 12 reps.
2.) Bench Dips
Targets: Triceps
One of the most underrated exercises for massive tricep gains.
Bench dips hit all 3 tricep heads and allow you to add weight when they become too easy
Do 3 sets near failure.
Targets: Triceps
One of the most underrated exercises for massive tricep gains.
Bench dips hit all 3 tricep heads and allow you to add weight when they become too easy
Do 3 sets near failure.
3.) High Overhead Tricep Extensions
Targets: Triceps
This is my favorite tricep exercise because of the constant tension. The full range of motion leads to a more efficient workout.
Aim for 3 sets of 8-12 reps.
Targets: Triceps
This is my favorite tricep exercise because of the constant tension. The full range of motion leads to a more efficient workout.
Aim for 3 sets of 8-12 reps.
4.) Hammer Curls
Targets: Biceps
Hammer curls are more comfortable on your wrists than standard bicep curls while targeting the long head of your bicep.
Including these in your routine will have your arms looking bigger, sooner.
Aim for 3 sets of 10-12 reps
Targets: Biceps
Hammer curls are more comfortable on your wrists than standard bicep curls while targeting the long head of your bicep.
Including these in your routine will have your arms looking bigger, sooner.
Aim for 3 sets of 10-12 reps
5.) Farmer's Carry
Don't let the graphic confuse you.
Farmer's carries will LIGHT your entire arms on fire.
Grab dumbbells or kettlebells and hold them out to your side slightly.
Walk until you literally can't handle it anymore. Do this 3 times.
Don't let the graphic confuse you.
Farmer's carries will LIGHT your entire arms on fire.
Grab dumbbells or kettlebells and hold them out to your side slightly.
Walk until you literally can't handle it anymore. Do this 3 times.
Again:
The key to getting MASSIVE arms is volume.
(Here's the graph again)
If you want to shoot for more than 18 sets, go for it.
Just make sure you're giving your arms a chance to recover and NEVER risk an injury. It's not worth it.
The key to getting MASSIVE arms is volume.
(Here's the graph again)
If you want to shoot for more than 18 sets, go for it.
Just make sure you're giving your arms a chance to recover and NEVER risk an injury. It's not worth it.
Want to see results even sooner?
1. Consume 1g of protein per pound of bodyweight daily
2. Get 7+ hours of sleep
3. Avoid ultra-processed foods
4. Have no more than 2 alcoholic drinks per week
The path to looking great and feeling is better is simpler than you think.
1. Consume 1g of protein per pound of bodyweight daily
2. Get 7+ hours of sleep
3. Avoid ultra-processed foods
4. Have no more than 2 alcoholic drinks per week
The path to looking great and feeling is better is simpler than you think.
If you found this thread valuable, please retweet the first tweet for others to see and bookmark it so you don't lose it.
Thank you so much for reading
And go make this thing happen 🔥
- TG
Thank you so much for reading
And go make this thing happen 🔥
- TG
*PS:
I'm looking for 2 busy professionals who need to drop fat and build muscle
I'll coach you for 90 days and guarantee you lose 20-40 pounds
No cardio
No strict dieting
Just 2.5hrs per week
Message me "WIN" if serious about making a change
Not free. Results 100% guaranteed
I'm looking for 2 busy professionals who need to drop fat and build muscle
I'll coach you for 90 days and guarantee you lose 20-40 pounds
No cardio
No strict dieting
Just 2.5hrs per week
Message me "WIN" if serious about making a change
Not free. Results 100% guaranteed
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