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31 Days To Bigger Arms!

I’m sure if you follow this program and constantly strive to increase your training weights, while eating plenty of good food, you can’t help but make gains.

By: Doberman Dan

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 & Friday

Squats - View3 sets8 to 12 reps
Bench Press - View3 sets6 to 10 reps
Chins - View3 sets8 to 12 reps
Seated Dumbbell Press - View2 sets8 to 12 reps
Standing Calf Raises - View2 sets12 to 20 reps

View a printable log of this workout.

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 Specialization

   

Standing Dumbbell Curls (supersetted with...) - View5 sets12 to 15 reps
Seated Dumbbell Tricep Extension - View5 sets12 to 15 reps

View a printable log of this workout.

Some guidelines:

  • The Seated Dumbbell Tricep Extension is done by grabbing one "bell" of the dumbbell with both hands and lowering it behind your head while keeping your elbows pointed toward the ceiling.

  • The Standing Dumbbell Curls can be done in an alternating fashion or both dumbbells can be curled at the same time, whichever you prefer. I like to do them alternating style because it feels like I can direct more concentration and contractile power to the muscle that way.

  • These 2 exercises are done in a super-set (superset video) fashion. Do a set of the standing dumbbell curls and then immediately do a set of the seated dumbbell tricep extensions. This is considered one super-set.

  • Never go below 12 reps on these exercises. If you have to lower the weight to get the reps in then do it.

  • Do NOT go to absolute muscular failure on each set. Your last rep should be pretty difficult 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.

  • Only rest 45 seconds to 1 minute between each super-set.

Wednesday Arm Specialization

   

Standing Barbell Curls - View5 sets5 to 8 reps
Lying EZ Bar Tricep Extension - View5 sets6 to 8 reps

View a printable log of this workout.

Some guidelines:

  • This is your "heavy day". Try to use as heavy a weight as possible while maintaining good form. It's OK to cheat just a little on the last rep.

  • Rest periods will be longer than your Monday workout. Rest as long as necessary to recoup your strength so you can go all out on the next set.

  • Each Wednesday try to use a little more weight than you did the previous Wednesday's workout.

Friday Arm Specialization

   

Preacher Dumbbell or Barbell Curls - View3 sets8 to 12 reps
Overhead Pulley Tricep Extension - View3 sets8 to 12 reps

View a printable log of this workout.

Some guidelines:

  • The Preacher (Scott) Curls are done on the "Scott" bench (made famous by Larry Scott) or "Preacher" bench. Feel free to use either a barbell or dumbbells, whichever you prefer.

  • These sets are all done to temporary muscular failure. In other words, keep going until you can no longer physically complete a rep in good form.

  • Only rest 90 seconds between sets.

  • On Fridays, do your arm workout first before the workout rest of your body.


Nutrition

I've said it before and I'll say it again. You'll never make any significant gains if you aren't eating plenty of high quality food with an emphasis on lots of protein... preferably at least 2 grams of high quality complete protein per each pound of bodyweight.

What is a "complete" protein? That is a protein source that contains all the essential amino acids (protein is composed of amino acids) that are required by your body to support growth. These sources are: red meat, chicken, fish, eggs, and dairy products. Other foods like beans and nuts have protein, but it is an incomplete protein. They do not contain all the essential amino acids to support growth, so don't depend on those to supply your protein needs. Just eat plenty of good wholesome food and try to avoid the sugary junk. A little now and then won't hurt you, though.

If you're going to follow a specialization routine and try to build as much arm size as possible in 31 days, then I wouldn't be too worried about "bulking up" a little and adding a few pounds of body fat. It's nearly impossible to add significant muscle mass without putting on a little bulk.

I am including the type of diet you should follow to gain some good muscular bodyweight. Diet is very important, both myself and a lot of my trainees didn't gain until we started eating a very large amount of protein, it makes a big difference. I don't expect you to dive in and eat all this the first day, I want you to eat progressively (just like you will train progressively) try to eat a bit more each week.

You don't have to use protein powder if you can't afford it, it's not totally necessary. You can drink milk, or you can use powdered milk instead. Any protein drink can be made with powdered milk instead of commercial protein powder.

BREAKFAST

Meat 1/4 lb
3 eggs
2 slices wheat toast
Milk or protein drink

SNACK

Cottage cheese 1/4 lb
Fruit
Milk or protein drink

LUNCH

Tuna Sandwich (6 oz tuna)
Cottage cheese 1/4 lb
Salad
Milk or protein drink

SNACK

Cheese sandwich 2 oz cheese
Milk or protein drink

DINNER

Chicken 8 oz
Baked potato
Cooked vegetable
Salad
Milk or protein drink

SNACK

2 eggs hardboiled
Fruit
Milk or protein drink

This is also very convenient because most of this food can be prepared and taken to work or school in a lunchbox or "Lil Playmate" type of cooler.

I learned a secret that many successful bodybuilders know to keep their bodies in a positive nitrogen state for growth. A positive nitrogen state means that there is always complete protein (protein is the only nutrient containing nitrogen) available in the bloodstream for growth and repair. The secret is to never let more than three hours go by without consuming some kind of quality complete protein. Constantly sipping on a protein drink throughout the day should take care of that.


Conclusion

I'm sure if you follow this program and constantly strive to increase your training weights, while eating plenty of good food, you can't help but make gains.

I wish you success in your training and hope to hear that you gained that magical extra inch on your guns over the next 31 days.

31 Days To Bigger Arms!
dan@griffindirectmarketing.com

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Duplicitous

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Duplicitous

Can you provide any independent, empirical research to support the use of 2g of protein per pound of body weight? At my current weight, that would be 380g of protein per day (1520 calories). That's far more protein than my body needs. 1g per *lean* pound of body weight should be sufficient for most, but if you doubled that, that would easily be more than enough for even the most hardcore beast.

Jun 6, 2012 7:41pm | report
grandroid828

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grandroid828

duplicitous, it is VERY common knowledge that 1 gram is the MINIMUM requirement for muscle gain. MINIMUM . that isnt a synonym for SUFFICIENT. I myself like to get at least 1.5 grams. its different for everyone. But in a specialization program such as this one, it would be wise to overshoot your goal if at all possible. and for the record, the most "hardcore beasts" (
well assume jay cutler, ronnie coleman, the like) have been known to consume well over 3 grams per lb of body weight daily. and keep in mind they weigh far ahead of you or me. 275 isnt rare for those guys. thats over 800 g a day.

Aug 5, 2012 5:57pm | report
OREILLY96

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OREILLY96

new to the gym and i dont know whether this is a dumb question or not. But after the first 31 days are up, if the routine is repeated for another 31 days will the results be just as good? Anyone want to help the newbie?

Nov 1, 2012 6:11pm | report
CollinFrankford

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CollinFrankford

it really depends, i found out that most of the time after 31 days its time to switch up the routine because your muscles become use to the work out and will stop growing at the fast rate in which they where when you first started it. Now when i said it depends it can depend on a bunch of factors for example a few are 1. if you are increasing in weights as the work out becomes easier 2. if you are taking protiens or supplements 3. if you are doing corecct form or not and doing each set and not skipping sets because you are tierd etc. but one thing i found out is muscle confusion helps build muscle because the muscle never has time to get use to the work out its doing. so over all if it was me after the 31 days i would do something different for about a month or so then if u liked the work out go back to it for the 31 days. hope this helped if u have questions send me a message , good luck left heavy and hard!

Nov 7, 2012 4:50pm | report
zabo31

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zabo31

Your a moron

Jan 3, 2014 11:13pm | report
zabo31

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zabo31

Your a moron

Jan 3, 2014 11:13pm | report
OKworkout

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OKworkout

I will try this next Monday. My growth seems to slow down like almost stop growing for the same workouts. Maybe my body gets used to the same routine I've been doing for a few months. I am just afraid this workout plan will make my other parts smaller due to lack of use. I will update you guys the result in 31 days!!!

Feb 22, 2014 5:28pm | report
  • Body Stats
  • ht: 14'3"
  • wt: 171.96 lbs
  • bf: 14.0%
OKworkout

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OKworkout

Entering the program with 14.3 inches unflexed. It would be great to have 15.3 in 31 days

Feb 23, 2014 11:04pm | report
  • Body Stats
  • ht: 14'3"
  • wt: 171.96 lbs
  • bf: 14.0%
Chiln

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Chiln

is the wednesday workout the EZ bar and barbell curl and nothing else?

Feb 27, 2014 5:54am | report
DR721

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DR721

Do you guys think this is legit for big arm gains and not losing any size. On the rest of your body. The main program for the week seems to easy.

Mar 2, 2014 10:20am | report
OKworkout

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OKworkout

Exit the program with 14.7 unflexed. Total gain of 0.4 inches on arm size. a little disappointed but I am a super hard gainer so good enough.

Mar 22, 2014 1:47am | report
  • Body Stats
  • ht: 14'3"
  • wt: 171.96 lbs
  • bf: 14.0%
anoirjb

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anoirjb

I advise you that the experience of exercises in this video to get big an stronge Biceps

youtube.com/watch?v=tQSC3ZRBay8

Apr 2, 2014 4:11am | report
Showing 1 - 12 of 12 Comments

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