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Workouts for Bigger Arms

Workouts for Bigger Arms - Dude, I’ve been there. You’re young, you want bigger arms by summer, and you’re ready to train yourself into the ground trying to get them. Believe me, I know. I come from a serious lifting background (I ran my own hardcore gym for more than 10 years), and I understand the mentality: “Never leave a rep in the tank and always lift heavy.” And while I wouldn’t say that way of thinking is all wrong (my old training buddies would kick my ass if I did), it does need to be controlled. Learning to harness your animal instincts in the gym will go a long way toward getting those arms this summer, and it's the key take-home lesson in the program that follows.

Workouts for Bigger Arms

After all, a lot of guys just like to do reps. They pick up some dumbbells and start curling until they can’t lift their arms anymore. Then they rest and repeat, knocking out set after set, all the while thinking more is better. But if brute effort were all it took to make progress, you’d see a lot more guys busting out of their sleeves, rather than getting big pumps that deflate an hour later when they’re trying on shirts. Our program is going to let you push yourself, but you’ll do it when and how we say, and you’ll grow a lot faster as a result.

I’ve designed thousands of programs over the years for guys with lots of guts and little patience—guys who just wanted to get jacked. And in that time, I’ve never seen anything that works better than the formula you’re going to follow for the next eight weeks. The program is divided into two phases. The first phase will build your tolerance for volume, a major program variable when trying to add muscle. You’ll start with three sets for most of the exercises, and then you’ll add a set in Week 2, increasing the total volume. In Week 3, you’ll do the same number of sets, but you’ll increase the weight, furthering the challenge. By Week 4, it’s time to go for broke as you add weight and another set.

Workouts for Bigger Arms


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