HOW TO GAIN BIGGER, STRONGER ARMS IN JUST 4 WEEKS


So you want as much muscle on your arms as possible in 4 weeks huh?
Alright here’s what you need to do. All advice given below is science based and has been tested on many of my own online clients. One of them is pictured above.
  1. Train your arms multiple times a week: We’ll get into specific exercises in a minute, but what’s important is training your arms multiple times a week. Most guys only train arms once a week and research has clearly shown higher frequency of training is better and allows you to do more quality sets. I recommend you do at least one arm related exercises 2–5x a week.
  2. Do a combination of compound and isolation exercises: A combination is where the biggest arms will be built. Compound exercises are things like presses, rows, chin ups, and dips. Isolation exercises are things like skull crushers, tricep extensions, lateral rasies, and bicep curls.
  3. Vary the rep ranges, load, and intensity: When you train a muscle multiple times a week, you don’t want to murder it every single day. Keep overall intensity pretty high, but don’t go crazy every single training day. Some days go heavy, some days go lighter, some days go high volume (more sets/reps), and some days go low volume.
  4. Specialization: This means to do less work on other body parts, so you can spend more time and training volume on arm work. Specialization gets a bad reputation, but only from morons who don’t know what they’re talking about. These people will say things like focusing on just arms is stupid and a bad idea. What these morons fail to realize is that when you’re specialization, you’re not neglecting other body parts, you’re just doing less work for things like chest and legs. Also specialization doesn't last forever. It’s a phase for a short period of time. In your case it would be 4 weeks which is very reasonable.
  5. Eat protein: I recommend eating 7g–1g per lb of bodyweight of protein daily. If you really want to maximize your arm size, eat in a slight caloric surplus also, but this part isn’t mandatory.
  6. Take creatine: Creatine is by far the most researched supplement that has consistently shown it works. It will help your performance and aid in muscle strength and size.
  7. Sleep your face off: You can only build as much muscle as you recover from, so be sure to sleep 7–9 hours a night consistently. This is a very important step many people neglect.


Credits: Calvin Huynh
HOW TO GAIN BIGGER, STRONGER ARMS IN JUST 4 WEEKS HOW TO GAIN BIGGER, STRONGER ARMS IN JUST 4 WEEKS Reviewed by Daniel Adewunmi Abai on January 12, 2019 Rating: 5

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