I'm not kidding! You can have significantly bigger arms in only 31 days!

How much bigger?



That depends on a lot of factors. You weren't able to select your parents so you're stuck with your genetic potential to build muscles. You may have a good potential or you may be like many of the rest of us who have average (or worse than average) potential.

My bet is if you've been training for any length of time and are the proverbial easy-gainer (good genetics) then you probably wouldn't even be reading this article. If you're an easy-gainer just about anything you do works to build bigger muscles. (I've always hated those guys!)

If you're like the rest of us, you've had to practically sweat blood for every single ounce of muscle you've built. Don't feel bad, you're not alone, my friend!

So let's get back to my original question. How much can you increase your arm size in 31 days? If you follow a practical arm specialization program and do everything else correctly (diet, rest, supplements, etc.) I think it is realistic for a person of average genetics to gain 1" on your arms.

Can I guarantee that?

No, it might be more and it might be less. But even 1/2" gain on your upper arms can make a fairly impressive change in your physique.

So how are we going to get you started?



First of all, when following any kind of specialization program, you'll need to cut back on the volume and frequency of training for the rest of your body. You want to simply maintain the rest of your physique while specializing on arms. We'll be stressing your recovery abilities by more frequent training for the arms, along with increased volume and intensity so we need to keep that delicate balance in your recovery ability.

The Main Routine

Here's a routine that I suggest you follow (this excludes your arm routine which we'll get to in a minute):

Monday and Friday
1
Barbell Squat
3 sets, 8-12 reps
+ 5 more exercises

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The first thing most people think is that this routine is pretty basic and simple. That's exactly right! Like I said before, we're simply trying to maintain your physique while focusing on arm development. If you've been doing a lot more volume than this for a while and your gains have been stagnant, you might find yourself starting to gain strength and size on other body parts.

That's great! It's probably an indication that you've been overtraining and not recovering enough to make gains. This abbreviated program is finally giving your body the chance to recover and over compensate which causes muscle growth.

Just a few pointers on the above routine:

  • Do NOT go to absolute muscular failure on each set. Your last rep should be pretty hard but not to total muscular failure. As a gauge, you should physically be able to do about one more rep if you pushed to failure.

  • Use the same weight for each set. Let's take squats for example. If you can do all 3 sets for 12 reps it's time to increase the weight. If you do set 1 for 12 reps, set 2 for 10, and set 3 for 8, then the next workout stick with the same weight.



  • If you find your strength increasing on these other exercises during your 31-day arm specialization program, then by all means, go ahead and increase the weight.

  • Only rest 1 1/2 to 2 minutes between each set.

Arm Specialization

Now comes the fun part. We're going to start with your new 31- day arm routine. You're going to work arms three days a week. I'd suggest Monday, Wednesday, and Friday.

On Monday you will work your arms after you do the whole body routine I described above.

Here's our plan of attack on Monday:

Monday Arm Specializion
1
Dumbbell Bicep Curl
5 sets, 12-15 reps
+ 2 more exercises

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  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

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