Blog
03
10
2017
Personal Training, Liverpool Street

28 DAYS TO BIGGER ARMS

28 DAYS TO BIGGER ARMS

JDP Top Trainer and muscle building expert Jackson gives you his 28-day plan for getting bigger arms.

Nothing says you lift a few weights than Arms that look great. Whether you’re female and want the toned and lean athletic looking arms, or a male and want bulging biceps that will stretch any t-shirt you happen to be wearing, people will know that you train and take care of yourself.

There are few body parts that are regularly on show, if we get a bit fluffy around the middle we can easily hide this with a baggy shirt, or if we have thighs that are a bit bigger than we would like we can wear black trousers to make them look slimmer. Arms, on the other hand, can be seen no matter what we’re wearing, barring an old jumper that hangs off you, but a solid pair of Arms (Biceps, Triceps, and Forearms included) is like a badge of honour amongst lifters.

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Unfortunately for some our genetics can play a big part in how our Arms look and how much they can grow. Different muscle insertions, where your Bicep attaches to your Forearm or how far down to your Elbow your Tricep goes, will be the key in determining whether you have an easy time growing good looking guns, or if they lag behind every other body part you are training. The best we can do is attempt to make the most of what we have and try to maximise our strengths while hiding our weaknesses.

Your Bicep is made up of two separate heads, hence the name ‘Bi’ ‘Cep’, and that’s right you guessed it, Tricep means three separate heads. Plus your Forearms have Flexors and Extensors that flex or extend your wrists. That makes for 7 different exercises at least needed to make sure you hit every angle and muscle group for your Arms to grow to their full potential. Seems like a lot of work ?! We’re here to help!!

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The following plan is designed to help you add to your training plan you already have, assuming you’re mostly doing compound movements this will add some isolation work for your Arms as since they’re relatively small muscle groups they can recover quickly and efficiently, and require a bit more frequency and volume than other larger muscle groups to grow.

It’s 28 days, or four weeks worth, alternating between rep weeks and heavy weeks. Adding in four mini workouts a week to the beginning of your already existing workouts, you’ll be surprised how much progress you can make in a short space of time.

Here’s what you do

Week One & Three

Workout A

Hands Apart Rope Pressdowns/Wide Underhand Grip Pressdowns/Close Overhand Grip Pressdowns/Hands Together Rope Pressdowns/Overhead Rope Extensions >> Perform the 5 exercises in a circuit fashion, 15 reps of each. 6 Rounds with 60 seconds rest between rounds.

Workout B

Barbell Curls/Incline DB Curls/Seated DB Curls/Seated DB Hammer Curls/Barbell Curls >> Perform the 5 exercises in a circuit fashion, 12 reps of each. 6 Rounds with 60 seconds rest between rounds.

Workout C

Repeat Workout A with a slightly heavier weight if possible.

Workout D

Repeat Workout B with a slightly heavier weight if possible.

For Week Three, repeat these sessions but perform eight rounds rather six.

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Week Two & Four

Workout A

EZ Bar Skull Crusher/Alternating Dumbell Curls >> 15/20, 12/16, 10/12, 6-8/12

4 sets adding weight each set.

Close Grip Bench Press/Reverse Barbell Curls >> 12/12, 12/12, 10/10, 8/8

4 sets adding weight each set.

Barbell Wrist Curls/Suitcase Hold >> 3 sets of 15/max time up to 30 seconds

Add weight each set if possible.

Workout B

Barbell Curls/Dumbell French Press >> 15/20, 12/16, 10/12, 6-8/12

4 sets adding weight each set.

Dumbell Spider Curl/Seated Cable Pressdowns >> 12/12, 12/12, 10/10, 8/8

4 sets adding weight each set.

Dumbell Reverse Wrist Curl/Forearm Grip Roller >> 3 sets of 15/Up & Down once

Add weight each set if possible.

Workout C

Repeat Workout A trying to beat the heaviest sets performed.

Workout D

Repeat Workout B trying to beat the heaviest sets performed.

For Week Four, repeat these sessions but add weight to each set you performed in Week Two.

Obviously for this type of training to work you need to be eating for your goals. So eating in a slight calorie surplus is advised when trying to specialise and bring up a muscle group. This will allow you to grow muscle while limiting fat loss, and ideally, with the specialisation, most of it should end up on your Arms ready to show the world!!

author: Matt Williams

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