Posted on August 16, 2013 by Jenny Cromack

 

This is no joke or gimmick you can build bigger arms in as little as one month however how much bigger is dependent on several factors:

1. You can’t choose your parents– Your potential to build muscle is largely genetic. Some people have good genes and adapt to training well, others will adapt slowly and have to grit their teeth and sweat blood and tears for every cm gained.

1. How good your nutrition is – Training is only half of the battle, if your nutrition is bad it will reflect in the results you get. If you need advice about your nutrition speak to one of the Motive8 personal trainers 

1. Your commitment– doing only half of the sessions below will result in only getting half of the results or even worse no results! Sticking to a structured plan is one of the key elements to drive those gains.

If you follow the program below, eat well, rest well and have average genetics this program should build around ¾ of an inch in one month directly on your upper arm. Unfortunately I can’t guarantee that because I have no idea how hard you’re going to work, however even a ½ gain in your upper arms makes a tremendous difference in your physique so have a go!

This program will maintain the rest of your physique whilst quickly gaining mass in the arms, it is not designed to increase whole body mass. If you wish to build muscle in one area quickly this has been shown to be the most effective way. Continuing on this program beyond 1 month will cause deterioration in the rest of the body’s musculature.

Training Program Overview

• 3 sessions per week
• Whole body split with arm specialisation
• Incorporated German Volume Training (superset)

Session 1	Session 2	Session 3
Back squat x 3 sets 8-12 reps (90s recovery) Bench press x 3 sets 8-12 reps (90s recovery) Wide grip pronated pull ups x 3 sets 8-12 reps (90s recovery) Military barbell press x 3 sets 8-12 reps (90s recovery)
Arm workout 1	Arm Workout 2	Arm workout 3

Arm workout 1

A1- Standing dumbbell curls- supinated  x 5 sets 12-15 reps

A2- Close grip bench press x 5 sets 12 -15 reps (rest 60s between supersets)

Arm workout 2

A1- Standing barbell curls- supinated x 5 sets 6-8 reps

A2- EZ bar skull crushers x 5 sets 6-8 reps (rest 60s between supersets)

Arm workout 3

A1- Preacher EZ barbell curl- supinated x 5 sets 8-12 reps

A2-Pulley triceps push downs x 5 sets 8-12 reps (rest 60s between supersets)

Good luck at building those cannons, let me know how you get on and take some pictures before and after.