here's a picture of me 3 years ago back when I had stick for arms and here's a picture of my arms right now I went from having skinny 10-in arms to now having 17 1/2 in arms in less than 3 years and I already know what you're going to say no it's not because of a syringe sure buddy so in today's video I'm going to go over the exact workouts that help me add over 7 in to my arms fast W this crazy so that you can start getting compliments like these too I mean you
look natural so it's like now before I go over the exact exercise that I do for my training it's important to know how many times I train my arms every single week I'm currently training six days a week and my split looks something like this so I usually like to start my week which is usually on Monday by doing chest shoulders and biceps and then after that on Tuesday I would usually do legs and abs and then on Wednesday I would usually do back and triceps and then I would dress on Thursday and then for
the next 3 days I would just do it again now you might be wondering why is he training biceps with chest and triceps with back reason number one is because doing that way allows me to train both my bicep and my tricep with maximum intensity basically when I train my chest my biceps are completely fresh so I can really focus on training them hard if I train chest with triceps my triceps will already be exhausted from all depressing movements which limits how much I can actually train them and on my back and tricep day it's
pretty much the same idea and what I like to do to make sure my bicep and my tricep are recovering before hitting them again I like to put a leg day in between my chest and bicep day and my back and tricep day this way they have enough time time to recover before I destroy them again and reason number two of why I train them this way is a lot more simple it's just because the pumps are absolutely amazing whenever have a chest bump I also have a bicep bump which is sick from the front
and whenever I'm doing back and triceps I have a sck bump from the back so it just looks sick whenever you're training them but yeah now that you know my exact workout split we can get into the fun part the exercises this arm guide is going to be split up into three different parts the biceps the triceps and last part that a lot of people forget about the forearms let's jump in we'll start with was probably my favorite muscle to train the biceps now it's important to note that the biceps are made up of two
different parts the short head and the long head and of course both of these parts are going to be engaged with whatever bicep exercise you're doing but what I noticed with time is that combining different exercises that have an emphasis on each head is the key to getting the best results possible if you look at a regular standing dumbbell curl for example you'll see that the movement is most challenging in the middle of the range around this point right here however it's been shown that to get the best possible results s it's better to pick
an exercise that targets the biceps when they're in their stretch position near the bottom of the movement which is why my go-to exercise to Target the short head and get that bicep peak for the last year has been the machine preacher curl and also because my coaching clients have been seeing crazy results with them too but here is how I like to do that I adjust the bench so that the pad supports my whole tricep then I curl up and pause at the top for 1 to 2 seconds then I lower to wait slowly to
feel the stretch and I like to pause at the lowest point for around 1 to 2 seconds as well and usually I like to a game for 8 to 12 reps per set and of course I go to failure every single set now we move on to the L head what I've noticed is that most people usually go for incline dumbbell curls to Target the long head which isn't bad but same as before the movement is going to be the hardest in the middle of the range with dumbbells so for even better results I like
to do this exercise with cables to make it harder in the stretch position at the bottom I like to set the cable at the lowest point and attach a handle to it and then I'll Stand a few steps away and put my elbow slightly behind my body to fully stretch long head and then all I have to do from here is just curl the weight up while always keeping my elbows locked in place I squeeze for 1 to two seconds at the top and then control the weight down and same as before I like to
do between 8 to 12 Reps for this exercise and as well I go to failure on every single set and yeah that's basically all I do for my biceps Now we move on to the triceps I honestly don't really like to train them I don't know why I just hate it but they do make 2/3 of my arm which means I can't really neglect them if I want to grow my arm so this is how I train them the tricep has has three parts the long head the lateral head and the medial head and of
course just like the bicep whenever you're doing a tricep exercise all three heads are going to be used but same as the biceps there's two exercises that I found that helped me the most over the past years and I'll start with the one for the long head the long head is the thick part of the tricep and to Target it you need to do exercises that fully stretch it which means you need your arms over your head and my favorite for this is the robe overhead cable tricep extension it's a long ass name but trust
me it works really well so here's here's how I do it so for this one I like to set the cable at about waist height to not break my neck while I'm setting up the exercise I just grab the Rope step forward to create a bit of tension on my tricep and from here I just extend the Rope overhead while keeping my elbows fixed close to my head and pause at the top for 1 to two seconds and that's it and exercise number two that I like to do for my tricep is the classic tricep
Pro push down and this exercise targets the lateral and medial head of your tricep which is going to give your tricep that good HSE true shape that everybody lik but even though it's a classic I've seen a ton of people do wrong so here's how I like to do it so first things first I like to put the cable at the highest level possible whenever I'm doing this exercise I also like to take a step back from the cable this way I have tension on the tricep in the stretch position but yeah when I'm in
this position I keep my elbows tuck close to my side and fixed throughout the whole movement and then I just extend my arms downwards in a slow controll motion and also when I get to the bottom I like to pause for 1 to two seconds to really feel the contraction and then I can go back up controlling the weight slowly I've seen a lot of people do this exercise but the main problem I've noticed is that they don't keep their elbows in the same position which means they're Shifting the focus and tension from their tricep
over to their lats and essentially not doing the exercise right so to get the best tension on the tricep make sure you're keeping your elbows in the same position and of course I like to pause at the bottom just to feel the best contraction possible and again I like to do 8 to 12 reps on this exercise as well and you probably already know by now I go to failure on every single set and now last but not least we have the four forarms like I said in the beginning a lot of people tend to
overlook their forearms whenever they're training their arms but trust me it is essential and yeah they can be pretty tough to grow but here's how I do them so for the forearms I like to do these three exercises and the first one for the flexors is the wrist curl this one honestly is pretty simple to do you can either do it with a barbell dumbbell or even a cable I like to do them with cables a lot but for this example I'm going to use dumbbells so the way to set it up is you get
a bench you just rest your forearms on a bench with your wrist hanging off the edge with the Palms facing up and all you have to do here here is just slowly curled the weight up by flexing your wrist and once you get to the top same thing I like to pause for 1 to two seconds to really feel the contraction and then lower it back down with control I like to keep the moving slow for this one and also aim for 12 to 15 reps because again the weight aren't too heavy so I like
to go a bit higher with the Reps on this one now for the extensors which are on the other side of the forearm I like to do reverse wrist curls which is exactly the same thing you can either do them with a barbell a dumbbell or a cable and here you just want to do the opposite right you have a bench you set up your forearms on the bench with your palm facing down and all you have to do is extend your wrist upward pause for 1 to two seconds and then drop it back down
while controlling the weight same thing I like to do 12 to 15 reps on this one again because the weight isn't too heavy and now the last exercise is my favorite probably of all time if you watch my videos you've seen me do it thousands of times which is the hammer curl and this exercise is going to build up the brake Ys which is a muscle that is in between the bicep and the tricep and it's going to give your arms that Fuller wider look so essentially all you have to do for this one is
grab the dumbbells with your palms facing each other and curl them up in a controlled motion always keep your elbows close to your body exactly like you're doing for the other bicep exercises and also focus on feeling the contraction this is going to be crucial and yeah that's basically how I train my forearms now let's talk about something that doesn't get enough attention and that is honestly more important than the workouts themselves which is food recovery and supplements as a natural you need to make sure you're giving your body the recovery it needs to be
able to grow you know training hard without proper recovery is my opinion honestly like revving your car while being on Park you know you're doing something but you're not really going anywhere all right so make sure you're sleeping at least 6 to9 hours per night that's the usual range that I recommend but it also doesn't just stop at sleep all right you need to also make sure that your nutrition is on point because it really plays a big role your body obviously needs the right fuel to be able to rebuild and grow from those workouts
so make sure you're eating enough calories and one gram of protein per pound of body weight to make sure you repair those muscles now for the fun part supplements when it comes to supplements if you're natural a like me I definitely recommend you take creatine and Turk Max it's a natural supplement that is going to help you with muscle growth and recovery and we also have a money back guarantee so if you're not satisfied with the product you can literally get your money back and on top of that you also get a $20 gift card
so yeah if you want to try out you can use code you in a checkout which is going to give you 15% off I'll put the link in the bio and that's it that was my full guide on how to grow bigger arms fast make sure you like the video if you liked it subscribe for more videos like this one and also let me me know in the comments what you like to see next love yall peace
