Add these 5 easy steps to bigger arms in 30 days if you want to pump up your biceps and triceps.
These excellent tips are from Gravity Transformation, check them out on youtube.
They take the form of tweaks that you can apply in next 30 days (and beyond) in order to build great habits and fantastic results.
Bigger Arms in 30 Days Step 1 – Start Arm Workouts with Heaviest Sets First
Begin each bicep workout with either Barbell bicep curls, EZ barbell curls or Preacher curls.
Start triceps with sips, skullcrushers or overhead triceps extensions.
These require a lot of energy and allow you to move a lot of weight. This is why they need to be positioned early on in the workout.
Goal for next 30 days: Increase the amount of weight you can lift for 6 – 10 reps.
Bigger Arms in 30 Days Step 2 – Turn Arm Workout into a Push Pull Routine to Increase Training Volume
Time for the supersets.
Every set that you do for your biceps will immediately be followed by a set for your triceps. With no break time in-between.
Take a break once all sets are complete, before you move onto the next two exercises that will be supersetted together.
You’ll get an incredible pump by doing your bicep and triceps sets back-to-back.
Bigger Arms in 30 Days Step 3 – Increase Training Frequency
The above method will allow you to train faster and increase the frequency of times that you can train both your biceps and triceps every week.
To be honest, one arm day a week isn’t going to be doing much.
Push Pull splits, as opposed to a bro split training one body part per day, will hit your arms much harder, and in many different ways.
Bigger Arms in 30 Days Step 4 – Train to Failure
On the third set of every exercise, you will train to failure for both your biceps and triceps.
This means you must lift until you physically cannot lift the weight anymore.
This will help to show you whether you are lifting enough weight and ensure progressive overload. In turn, it will lead to better muscle growth.
When lifting to failure, make sure that you have a spotter for certain exercises such as the bench press or skullcrushers.
Step 5 – Vary your Rep Ranges
Throughout the entire workout you are generally aiming for 6 – 10 reps per set of heavy weight. This rep range is great for targeting your fast twitch muscle fibres.
Slow twitch muscle fibres are also activated with higher rep ranges. They lend themselves well to longer, muscular endurance type events, activities and movements. Developing these muscle fibres will also lead to muscle growth.
On the last exercise, incorporate a drop set up to 20 reps in every set. Remember you need to do this for both your bicep and triceps exercise.
Check out the video for the full 30-day plan.
- EZ Barbell biceps curl: Gordon Cowie