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5 Steps to Bigger Arms in 30 Days (GUARANTEED)

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Rating: 4.5; Vote: 2

If you want to get bigger arms fast so that you can fill your shirt sleeves, you ve come to the right place. In this video, I am going to show you how to build big arms with 5 steps to bigger arms in 30 days. While you might think there is nothing to do but to train your biceps and triceps, it s not always a matter of what you do to train them, but more importantly how you train them. When it comes to filling out your shirt sleeves, it is important to note that you are looking to build overall size, which includes biceps height and triceps thickness. Not only that, but you have to train the brachialis which is often neglected when it comes overall arm development - something that cannot be overlooked. But as we know, it s not just the fact that we are going to train these muscles that will make difference, but how we will train them in order to get the arms to fill those sleeves. The first concept to cover for arm training that will ensure growth is understanding the concept of going to and through failure. We know how important training to failure is when it comes to building new muscle so it makes sense that this training style should be included in our arm training when it comes to wanting to build big arms fast. But when we have the opportunity to continue past failure, then that is something we should take advantage of in order to elicit more growth. How do we take our sets to and through failure? Well, it s easy to introduce techniques such as drop sets and mechanical drop sets. You can easily go about this by following a simple run-the-rack with bicep curls (starting at one end of the rack, curling until failure, then grabbing the next lightest dumbbells and continuing in the same fashion until you get to the last pair of dumbbells. Or even a run-the-stack for triceps pushdowns (following the same concept, but lowering the weight on the stack instead of lowering the weight on the dumbbells. You can also introduce mechanical drop sets like I ve shown in the Sore in Six Minutes series. To grow big arms, you need not shy away from eccentric overload. Making sure to incur eccentric muscle damage in our training will always be one of the keys to muscle growth. As we know, eccentric overload is one of the three main drivers of hypertrophy, so it is important to take advantage of this method s ability to build muscle. Some great exercises that you can easily and safely incorporate this into are the lying triceps extension and the incline curl. When it comes time to reach failure, the weight can easily and safely be dropped to the floor. A good thing to note is that the eccentric lowering of the weight should take about 3 seconds to complete. When it comes to eccentric overload training, you might find soreness to be a limiting factor, so it is important to structure your workout split properly so that you have ample time to recover between training sessions. Now, if you want to build big arms that will fill out your shirt sleeves, you need to work on the width of your arms as well. The best way to build that width is to focus on the brachialis and give it some dedicated training like you would any other muscle. In order to target the brachialis preferentially, you will want to include exercises such as the hammer curl and the cross body hammer curl. Now, one of the added benefits of training the brachialis is not just arm width, but biceps peak height. Attacking this muscle is a surefire way to help increase the size of your arms to fill your shirt sleeves. Something that I don t think gets enough attention is bodyweight triceps exercises and by giving some additional focus here, you will be able to grow bigger arms faster. The point of adding in the bodyweight triceps exercises is that it allows for some additional direct volume that, since there is no eccentric overload, won t effect recovery. Taking a more metabolic approach with these exercises will keep your body rested, recovered, and ready for more work. When it comes to building any muscle, we know that developing mind muscle connection is important and will be key to growing any muscle group, especially one that you are having trouble building right now. By adding in flex sets, you will be able to develop this connection over time to create better muscle growth and bigger biceps and bigger triceps.
Date: 2023-05-22

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Comments and reviews: 15

Space
Only issue I have with the program presentation for this video is the nature of the video itself. If you want bigger arms, then chances are you need to prioritize them. So putting something that you want to prioritize at the end of a workout seems counter productive. Especially if you are like the vast majority of people who peeter out towards the end of your gym session and decide to either phone in the arm workouts because you simply want to be done with the workout but feel obligated to get them done completely sacrificing efficacy, or you decide to throw them onto another day but that day never comes.
If you want bigger insert muscle group here, then you will have to prioritize a bit. In this case, you want bigger biceps? Throw them in at the start of your workout. This will decrease the overall work capacity of your back, but can increase the stimulus you'd feel if you worked back with straps since the Biceps became the limiting factor early on. Chances are too that you'll wind up seeing how much your back can actually work without ego lifting or using to much body english.
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Nom
1: 15 +Intensity, Go through Failure: Run The Rack/Stack, (Mechanical) Drop Set, Arnold 21's
2: 40 Seek Efficiency (Strength) vs Seek Inefficiency (Hypertrophy): Eccentric Overload
4: 20 Brachialis
5: 20 Volume: Triceps Bodyweight Exercises, High Rep Range to Failure
6: 55 Mind Muscle Connection, 7: 15 Biceps, 7: 50 Triceps
8: 35 3 Workouts
9: 05 Split
9: 50 Workout 1: Biceps
11: 00 Workout 2: Triceps
12: 25 Workout 3: Missing Pieces
13: 25 Flexing: Mind Muscle Connection
14: 15 Screenshot
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Dharanidhar
Hi Athlean-X, I am 25 years old, 6 Ft tall and weigh about 90kg. So everyday after warmup i do the cable pulls for the chest as a routine (12 reps and 4 sets) for a bigger chest. I have seen videos that i should give proper 72 hours of rest for a muscle group before hitting them again. So i wanna ask you, am i overtraining my chest? (Those 4 sets are the only thing i do for the chest everyday and on chest day i give my chest a proper workout)
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Rawbchu
didn't realise you had a bicep tear, it's comforting to know you can still look good with some deformity. why didn't you get it fixed though?
i had a complete distal rupture which i have fully recovered from and a old partial tear in the other arm that i am looking into getting fixed.
my arms resting look very similar to yours as they are slightly different in terms of peak/shape.
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Joseph
Excellent as always, thank you Jeff. Only advice I'd give out is if triceps are trained Wednesday and then Friday again in the missing pieces, for example, there is no way one days rest in-between will be enough to hit the triceps hard again, even if the exercises are different. There will be way to much muscle soreness especially if Wednesday was to failure.
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Milton
Hey Jeff, question here. Is my arm size limited to the development of my shoulder, i. e, at some point will my arms reach a size capacity where I will have to develop the shoulder more before I can dd more mass to my arms? (The intuitive answer I believe is yes, but I'm wondering if there is research behind this pertaining to the body as a whole)
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TJ
Can DEFINITELY tell a big difference since you changed mics. Audio was MUCH better with the previous setup. Now it sounds like crap. Very ringy. If you're intent on not using a lapel mic, please install some sound-deadening acoustic material on the ceiling and maybe walls. And also invest in a nice condenser mic and preamp, combined with a compressor.
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Rip
Irony. every time I hit a milestone, where I feel that I can reach my goals, body fails.
Back again. Yeah, I know, doctors say dont do anything with a broken spine but just end me if tahts life, laying in bed for the rest of my days. Yeah, my arms and chest are bigger than they have ever been in my life but my back and knees are feta cheese
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david
great video Jef although I have one question: where is the forearm work? Grip/forearm work is essential and should never be ignored if a person wants to be well rounded. If you've ever seen someone with big biceps and triceps and basically no forearms, it's almost comical. I think this goes against the imbalance position I've heard so much.
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Varun
Jeff I follow the same split right now. But instead of doing biceps on pull day i do triceps and back. similarly chest and biceps on push day. It just feels more natural as on pull day your back is already worn out and the triceps are more comfortable to be put to work. Similar thing for biceps on chest day. Let me know how you feel
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Bruce
You need to go heavy every so often, so you can go heavier on your perfect form days. If you go heavy you will damage tendons and shit, that takes weeks to heal, and therefore stronger. If you do that damage and go heavy again you will risk doing an injury. If you never go heavy and strengthen tendons, you risk injury too.
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GP
I'm afraid you're not going to like this, Jeff. The background music seemed very creepy and distracting in its minimalist style. You typically have something more upbeat that doesn't distract from your message. Your content was great as usual, and I love and respect the work you do. Looking forward to AX Live next month.
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Nikalai
I come back to see if my boy is still pumping videos as much as his biceps, to my surprise he is! I let you down though, I had 2 kids and I gained 45 pounds (proud dad bod, but I've been eating healthier and going back to the gym recently. Best believe I'll be watching your videos again!
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GHMR
I'd love to do this; unfortunately I have impingement in both shoulders so I pretty much have zero muscle in my arms. I never wear short sleeved shirts or expose my arms. No one, outsider of immediate family, has ever seen my arms. It's completely and utterly depressing.
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rizal5150
I'm not able to lock out my right arm when doing tricep pushdowns due to a fractured elbow. There's a lot of pain when i lock it out. Because of this I always feel like my right tricep is alot less activated when I train. How do I optimise my tricep training? :(
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