Add An Inch To Your Arms In Just A Few Work-Outs

Photo courtesy Lin Mei. License information below.

Bigger arms are just a few weeks away if you follow this guide on how to add an inch to your arms.

Your biceps and triceps generally are easy-gainers, in relation to other body parts like the calves, thighs, or lats. This work-out guide will lay out how you can gain up to one-inch on your arm measurement in less than a month. In fact, some have reported gaining an inch in only a week!

The key is to focus, focus, and FOCUS on your arm development. You will have to reduce your training in other areas to allow your body to synthesize the protein and adapt to this rather rigorous schedule.

You'll be doing supersets, forced reps, negatives, and partial movements in this exercise routine. You'll also be lifting heavy and light, alternating every workout. Put this arm exercise at the front of your “Arms and Legs” day and scale back your really heavy squats and leg presses.

REMEMBER, this type of training can only be implemented every few months, or else you'll over-train and your gains may turn into losses. To add an inch to your arms, you'll need to follow this routine sparingly. But, repeat as necessary.

Add An Inch To Your Arms In NO TIME FLAT

Here's how your workout will look in Weeks 1 through 4, assuming you train for 4 weeks. Rotate through the sequence. Train your arms 3 to 4 times a week, by training them every other day (don't take the traditional 2 days of rest in a row in a 7-day week).

Day 1

• Superset of 2 sets each of barbell curls and tricep extensions (8-12 reps each)
• Superset of 2 sets each of incline dumbbell curls and tricep push-downs (8-15 reps each)
• Reverse curls (1 set, 8-12 reps)
• Dumbbell tricep extensions (1 set, 8-12 reps)

Day 2

• Giant sets of cheating barbell curls, tricep push-downs, concentration curls, and dumbbell kickbacks. (6-10 reps for 3 sets)

Day 3

• Tri-set of tricep extensions with a barbell, supinating dumbbell curls, and tricep push-downs. 12-15 reps per set, 3 sets

Day 4

• 2 sets of Partial rep curls (do 8 reps halfway up from bottom, 8 reps from top to halfway down, finally 8 full reps)
• 2 sets of Partial rep tricep push-downs (same fashion as the curls above)
• Reverse dumbbell curls, 2 sets, 15 reps
• Hammer curls, 2 sets, 8 hard reps
• Dumbbell kickbacks, 3 sets, 10 hard reps

That's it. Don't forget to take in a weight-gain shake between meals. You will need a LOT of protein to build muscle rapidly under this program. Get plenty of sleep and take a nap after your work-out, too, if you can fit it in. Even a 15 minute cat-nap can work wonders.

In no time, you'll notice bigger biceps and triceps that are better-defined. After this regimen (up to 4 weeks long), you'll want to return to a more sane arm work-out, preferably after your leg routine. At this point, just lift to get a pump for a few sessions, then it's back to normal!

And remember, too, that you can apply the principles in “Add An Inch To Your Arms” to any body-part exercise routine. The key is variety in weights, sets, exercises, and super-setting (whether you do or don't) and eating plenty of protein.

Photo information

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