Check out these 5 steps to guarantee bigger arms in 30 days presented by Jeff Cavaliere.
At the end of the page, you will also find out 3 workouts you should be doing regularly to ensure you are targeting your arm’s muscles correctly and efficiently.
5 Steps to Bigger Arms in 30 Days
1. Through Failure
Training to failure is important for muscle growth. It is one of the basics of hypertrophy training. But if you want to increase your arms’ size in 30 days, you need to go beyond failure. Is that even possible? Yes it is and probably with a technique you have heard before.
When you lift heavy weights until you reach failure, you don’t actually hit your failing point. Perhaps you did with that particular weight, but you can apply drop sets or mechanical drop sets to go beyond failure and squeeze out more reps into your arm workout.
Related: The Ultimate Guide Drop Sets
“ The point is I care less about the weight that you’re lifting if you’re going to be leaving reps in the tank when you perform those lifts,” Cavaliere says.
Don’t go just to failure on your sets, but beyond failure to improve hypertrophy in your arms’ workout.
2. Seek Inefficiency
Sounds counterproductive, but if you’re looking to build the most strength, oftentimes you are trying to lift with the best efficiency, or with the least amount of wasted effort. “If you want to build bigger muscles, you should seek inefficiency.”
And how do you go about that? Through an eccentric overload on every single repetition you perform. That means you should be lowering the weights slowly, intentionally feeling the burn more when you descend the weight, instead of simply being effective at lowering and lifting the barbell.
If you are not targeting your brachialis to grow your arms, you are missing a huge component that will give you a notable visual change.
The brachialis is a different muscle than your biceps, but it is responsible for pushing the muscle from beneath to make them pop out more. Brachialis training is great for increasing the width of your biceps.
4. Increase Volume with Bodyweight Tricep Exercises
The triceps receive a lot of attention during other exercises such as the bench press and tricep pushdowns. But to grow bigger, you need to train more. And to be able to hit your triceps more often than not, you can simply add tricep bodyweight exercises to your training regime.
With push-ups you can target not only your chest, but you can use some of its variations to improve your triceps efficiency and increase tension on the muscle.
You can do the cobra push-up or add bench dip to your weekly training.
“Bodyweight tricep exercises act as “volumisers” to your total triceps workload, which ultimately results in bigger triceps.”
5. Mind-Muscle Connection
Going from point A to point B during an exercise might be simple, but sometimes you are simply not targeting the correct muscle or “feeling” the right muscle tension while doing the movements.
This is, according to Cavaliere, the sneakiest mistake people do when exercising. Not knowing how to use the mind-muscle connection to improve their muscle growth.
A fitness coach can see what you are doing, but cannot feel what you are feeling. “If you’re not feeling the exercise exactly where you should be, you’re wasting a lot of potential gains.”
Workouts for the Next 30 Days
Cavaliere also shared 3 workouts you should be doing over the next 30 days, applying what you’ve read above, to make sure your arms will get bigger after this period.
Workout 1 – Biceps
- Dumbbell incline curls – 5 reps (20 seconds = 1 sec concentric, 3 sec eccentric)
- Seated dumbbell curls – 5 reps (20 seconds = 1 sec concentric, 3 sec eccentric)
- Dumbbell drag curls – 5 reps (20 seconds = 1 sec concentric, 3 sec eccentric)
Perform 5 consecutive drops (5 pounds less each time)
Workout 2 – Triceps
* perform these exercises in 21’’ style – 7 reps only top range of motion, 7 reps only bottom range of motion, and 7 reps with full range of motion.
- Dumbbell incline extensions – 21 reps
- Incline dumbbell kickbacks – 21 reps
- Eccentric only dumbbell skullcrushers x 1 minute
Workout 3 – Missing Parts (Brachialis and Bodyweight Triceps)
- Bodyweight triceps variation – 2-3 sets to failure (above 15 reps)
- Hammer curl variation – 3-4 sets of 10-12 rep failure
- Bodyweight triceps variation – 2-3 sets to failure (above 15 reps)
For a full explanation of each step, see the video below.
Muscles of the Arms
The arms are one of the most important muscle groups in the body. They’re used for lifting and moving heavy objects, and they help you maintain balance while running or playing sports.
The biceps brachii is a two-headed muscle located on the front of your upper arm. It has its origins on the supraglenoid tubercle of the scapula and superior lip of glenoid labrum, and inserts into the radial tuberosity on the radius.
The biceps muscle flexes your forearm at the elbow joint, which means it allows you to bend your arm at the elbow joint.
he biceps brachii muscle is attached to two bones:
- Scapula (shoulder blade) – originates from supraglenoid tubercle and superior glenoid labrum.
- Humerus bone – insertion point is also known as coracobrachialis attachment point; it forms part of insertion for both muscles
The brachialis is a muscle in the upper arm that lies beneath biceps brachii (the main elbow flexor). It forms a horseshoe around the elbow and acts as both an elbow flexor and supinator.
The brachialis is shorter than biceps, but it has more fibers per unit volume and thus can produce more force. In addition to acting as an elbow flexor, brachialis also helps with supination of forearm which means turning palm up or pronation of forearm which means turning palm down.
The triceps brachii is a three-headed muscle that is located on the back of your upper arm. The muscle is responsible for extending or straightening your elbow joint.
The triceps brachii can be divided into three parts: the lateral head, medial head, and long head. These three heads together make up what we call the triceps.
The long head begins at the spine of scapula and extends distally to insert into olecranon process of ulna near coronoid process of ulna (the two ends are separated by tendon).
It originates from medial fibres of infraspinatus & teres minor muscles as well as supraglenoid tubercle & posterior surface of greater tuberosity where it becomes superficial after passing anterior to humerus superficial to deltoid muscle belly.
These are the muscles of the arms
- Biceps brachii: The biceps brachii is a powerful muscle found in the upper arm. It flexes (bends) the elbow, and also supinates (rotates palm of hand to face ceiling), abducts (moves away from centerline) and internally rotates (rotates inward toward body) the forearm.
- Brachialis: The brachialis is a short muscle located between the biceps and triceps that produces flexion of the elbow joint when it contracts, as well as assists with pronation of your upper arm.
- Triceps brachii: The triceps are three muscles located on your backside of arms, consisting of two heads – long head & lateral head – connected by a tendon at their distal attachments (where they join together).
As you can see, the arms are made up of a number of muscles. The biceps brachii and triceps brachii are some of the most well-known muscles in this part of the body, but there are many others that play important roles. It is important to understand how they work together when performing exercises such as curls or presses so that they don’t become injured while exercising!