Get “Bigger Arms” in 22 Days! (GUARANTEED)
If you wondering how to get bigger arms, this arm workout will help you build big biceps and triceps in just 22 days. The key to the effectiveness of this workout for bigger arms is hitting the muscles most effectively and knowing how to progress the exercises over the course of the three weeks.
What’s up, guys? Jeff Cavaliere. Athleanx. com. Today I continue our popular 22-day series, and this one guys, the big promise is this: I’m going to help you to build bigger arms guaranteed.
By the time these 22 days are over, your biceps and triceps size are going to be much more significant than they are right now. And those t-shirts of yours are going to be a lot more filled up than they are right now. So what I want to do is make sure that— First of all, you don’t have to squeeze this to make it happen. And secondly, you really don’t have to wear a small shirt. It’s not a small, it’s a smedium, get it right.
Okay, whatever size t-shirt you’re earing right now, I promise, by the time it’s over the same shirt you’re wearing today is going to be a lot more filled up in 22 days from now. Let’s start breaking it down day-by-day. All right, so in order to make these noticeable arm gains, you’re going to have to do some work with me, okay? But I promise you, as always, we’re going to map it out day-by-day, step-by-step. And it actually starts with this calendar here.
And the very first day, guess what, you don’t even have to do any work. You simply take out a tape measure and you measure the size of your arms. Measuring it at the highest peak of your biceps and towards the middle of your triceps. And that’s going to give you your arm measurement that we’re going to do again on day 22. It’s what happens on all those days in between where the magic actually happens.
And that’s where we’re going to fit three workouts in per week for your biceps or related muscles like the brachialis that I’ll get to in a second, and three for the triceps. You can see that we’re going to alternate them— biceps, triceps, biceps, triceps, and biceps, triceps. You then get a day off, and of course, we come back and we repeat that schedule for week two. And then to wrap it up we get one more day off and we repeat that schedule one more time until that final day of measurement. So the first question you might be asking yourself is, Well, how does this fit with everything else I do?
Well that’s the point, guys. I’m actually making it so it will fit whatever you’re doing right now. Let’s say you’re not doing anything at all, but your main goal is to increase the size of your arms. You’re just going to follow this plan exactly as it’s laid out day-by-day with nothing else to change. If you are doing some other workout at the moment, whether it be total body, push pull legs, or even a bro split, you’re going to want to remove whatever components are dedicated right now to biceps and triceps specifically.
Now that doesn’t mean to take out exercises that use your biceps like pull-ups or underhand rows, or that use your triceps like bench press or an overhead press. The fact is, you’re going to continue to do your workout as planned, you’re going to do this portion of it at the very end of whatever training you’re doing. There’s not a lot to do each day, but there is something you’re going to have to do each and every day. So again, after measuring day is complete, we come back with day two, which is dedicated to biceps. And actually related to what happens on day three, we’re trying to create a good mind muscle connection with these first two workouts.
Meaning, if I can get you to feel what a good complete contraction is supposed to feel like, you’re going to be able to start to build upon that and the other workouts of the week. So we start with biceps on day two. And the exercise of choice, because there’s only going to be one, is this one here, it’s called the incline waiter curl. The waiter curl is going to limit the arc of the dumbbell. In other words, we’re not swinging the dumbbell way out in front of our body, which can invite the shoulder to do some of the work.
No, we’re bringing the dumbbell straight up, keeping the top of the dumbbell flat, and parallel to the surface of the ceiling. You can see that the peak contraction on the biceps, and the tension that we normally feel in the midrange, is being applied at the top of every single repetition here. Now seven days from now you’re going to come back and do the same exercise again. And the way we’re going to intensify this and create a better contraction is to create some additional contractions by adding some pulses at the end. So on day nine, you’re going to do the same exercise for four sets of nine, or on every single repetition you’re adding there pulses in that contracted state.
And we come back one final time in the third week here on day 16 to do the final pulse, but this time were adding six to every repetition, and not just three. Now on day three, when our focus is only on triceps, and actually giving that biceps of yours a rest, we’re going to come back with the bench dip. And once again, we can actually get a good complete contraction of the triceps on this exercise. Because our arms are back behind our body with the elbows in full extension. So we’re hitting both the long head, and of course, the medial and lateral heads of the triceps altogether to make sure we get that good complete contraction.
And once again, we’re performing four sets, each one of these to failure. Obviously, it’s going to vary from person to person. You go until you cannot do anymore reps in good form. A couple things to take note of here. Look at the positioning of your hands on the bench.
I’ve talked about it before, you don’t want your hands facing forward, which could create a little bit of internal rotation at the shoulder, which wouldn’t be a good thing to accrue over the course of the next 21 days. Instead, we just open our hands up on the bench, puts our shoulders in a safer position, and we can bench dip away as we please. How do we increase this though form here through the next two weeks? Well, just like we do with the biceps, the next time we encounter this is going to be on day ten, a week from now. And when we do this, we’re going to add some additional pulses in that contracted state to further enhance that mind muscle connection in that fully contracted state.
And then finally, on day 17 when we encounter this exercise for the third and final time, it’s not three pulse contractions, but you guessed it, six pulse contractions with every completed rep. Guys, it may look like a small movement, but I promise you, when done consistently and done well, they deliver big results. Which brings us back to week one in the second grouping of exercises. That second biceps and triceps combo. And these are actually selected to help with widening out your arm when looked at from the front.
And namely, when we’re looking at the biceps, it’s not necessarily the biceps that we want to focus on but something related to it, or at least right underneath it, and it’s the brachialis. So the exercise of choice here is going to be the alternating cross body hammer curl. And this exercise is great for hitting that brachialis and minimizing maybe a little bit of that bicep targeting. Because we get into this pronated position and we come up and across our body, keeping that dumbbell close to the body. And what this does is it minimizes some of the bicep contribution by taking away some of the supination and puts it more on the main elbow flexor, which is the brachialis.
If you’re not working this enough, I can guarantee you it’s one of the reasons why your arms are not filling the short sleeves right now. We do four sets of 12, a little bit higher on the repetitions here, but again we want to make sure we take this to full