What happens to your body if you train arms every day for 30 days? That is what Joe Fazer decided to try to see results.
Fazer started his fitness journey as a skinny guy. Although he improved significantly over 6 years, he still wanted to have his arms grow bigger. But instead of doing normal body splits, like upper/lower or push/pull/leg workouts, he found something called nuclei overload theory.
Nuclei overload theory states that if you train the same body part for 30 days every day, you will experience more muscle growth. Yes, this very much goes against the basic idea of giving recovery time for your muscle for it to grow, but, as we mentioned, it is a thery.
And this theory is one that Fazer decided to test on his own. So what happens to your body if you train arms every day for 30 days? That is exactly what he set out to discover.
What Happens to Your Body If You Train Arms Every Day for 30 Days?
At the start of the challenge, Fazer measured his arm’s circumference around his triceps and biceps.
- 14.1 inches (35.8 centimetres)
While this is a fitness challenge trying out a theory, it does not mean it will happen the same to you. Fazer noted that he would not favour his arm workout in space of other training sessions. For example, after doing leg exercises, he would do another 10 minutes of arm-focused movements. During off days, he would use his home gym for another arm workout.
Over the 30 days, Fazer’s favourite exercises were tricep pushdowns, tricep extensions, hammer curls, EZ bar curls, and cable curls.
And after 30 days, after feeling a pump on his arm every day from his workouts, he measured his arm’s circumference again.
- 14.1 inches (35.8 centimetres)
Yes, no change at all in arm’s size. There are many variables that can explain why that is, but, in Fazer’s opinion, people just shouldn’t train their arms every day if they want to get them bigger. “I recommend following a proper training program,” he said.
Check out the highlights of his 30 day arm challenge in the video below.
The arm contains several muscles, which are responsible for the movement of the shoulder, elbow, wrist, and hand. Here are some of the major muscles in the arm:
- Biceps Brachii: This muscle is located in the front of the upper arm and is responsible for flexing the elbow and rotating the forearm.
- Triceps Brachii: This muscle is located in the back of the upper arm and is responsible for extending the elbow.
- Brachialis: This muscle is located deep to the biceps brachii and is responsible for flexing the elbow.
- Brachioradialis: This muscle is located in the forearm and is responsible for flexing the forearm at the elbow.
- Pronator Teres: This muscle is located in the forearm and is responsible for pronating the forearm (turning the palm downwards).
- Supinator: This muscle is located in the forearm and is responsible for supinating the forearm (turning the palm upwards).
There are many other muscles in the arm, but these are some of the major ones that are responsible for arm movement.
There are many benefits to having strong and bigger arms, including:
- Increased functional strength: Strong arms are essential for many daily activities, such as carrying groceries, lifting heavy objects, and performing household tasks. Having strong arms can make these activities easier and reduce the risk of injury.
- Improved athletic performance: Many sports require strong arms, including weightlifting, boxing, and baseball. Having bigger and stronger arms can improve performance in these activities and give athletes a competitive edge.
- Improved overall physique: Strong and well-defined arms can improve overall physical appearance and body symmetry.
- Increased metabolic rate: Building muscle mass, including in the arms, can increase the body’s metabolic rate, helping to burn more calories and lose weight.
- Improved bone density: Resistance training, such as lifting weights to build arm strength, can help improve bone density and reduce the risk of osteoporosis.
- Increased confidence: Having strong and bigger arms can improve self-confidence and self-esteem, which can positively impact many areas of life, including personal relationships and career success.
Overall, having strong and bigger arms can provide many physical, psychological, and health benefits, and can improve overall quality of life.