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You read that right! This routine, if followed to the letter, will add ˝” to your pythons in 1 month, guaranteed! Impossible you say? Read on my friend, read on, and open yourself to a new world of respect from both men and women.
The Routine:
First, I will outline the routine, then I will provide specific dietary and supplement guidelines. The routine is as follows:
Preacher Curl
Cable Curls (or machine curls if you have access)
Curl-Grip Chins
Perform the above giant set with no rest in between exercises. All exercises are to be performed with strict form, especially the cable (or machine) curls. If you use a cable apparatus, use a straight bar attachment that lets you take a comfortable width grip. Make sure to move through a full ROM. Pause at the top, and give a powerful squeeze to really peak-contract the biceps. Perform 8 reps to failure for the first two movements. On the chins, go until positive failure. If you are unable to perform any chins, you may use curl-grip pulldowns as a substitution exercise. Do this giant set twice, with 2-3 minutes rest between each giant set. After the second set, wait a minute or two ,and then proceed with a set of negative only (your partner will lift the weight into the top position) standing barbell curls with a straight bar. Lower the weight in approximately 6 seconds, and perform 6 reps. By the end of this biceps routine, your biceps should feel as though they are going to burn into cinders, and/or explode from the amazing pump.
Close-Grip Bench Press
Pulley Pushdown
Dips
Perform this giant set in the same manner as described above for biceps. Again, use a full ROM and perform 8 reps to failure for the first two sets (if you select too heavy a resistance the first time, merely adjust for your next workout). If you are able to perform more than 8 reps, train to failure and increase the resistance by roughly 5% for your next workout. Dip until positive failure. Do this giant set twice. If you are unable to perform dips, you may substitute pushups. After the second giant set, perform one final set of pressdowns. This will be a breakdown set. Start with a resistance you can perform 4-5 reps with, then immediately reduce the resistance by 25% and perform as many reps as possible, then reduce the weight one final time by an additional 30% and go until failure. At this point, your arms will feel like Sergio Oliva’s.
The balance of your workout will be very limited. Perform the exercises listed below in the exact order, with no additional sets:
dumbbell or barbell pullover; 1 set (warmup first) x 10 reps
A note on these, perform them with a slight bend in the elbow, and do not turn the movement into a triceps exercise. If you are using your triceps to any appreciable degree, you are using too much resistance. As you perform this movement, consciously contract your lats throughout the movement. This exercise requires strict form and concentration in order to adequately train the lats, which is the point of doing the movement in this routine.
barbell squat; 1 set (warmup first) x 10 reps
Calf raises are optional. If you choose to do them, perform only 1 set to failure after warmup (20 reps).
That is it for the balance of the workout. It may seem ridiculously brief, and many of you will be tempted to do more, but don’t! This program involves a purposefully high volume for the biceps and triceps (considering the intensity involved), and very low volume otherwise. In order for your body to be able to super compensate from these incredibly intense arm sessions, it is necessary to perform absolutely minimal exercise for the rest of the body. Remember, the name of this routine isn’t Get Bigger Legs, or Get Jet-Fighter Lats, it is Add ˝” to Your Arms in 1 Month.
This routine should be executed once every fourth day (ex: Monday and then again on Friday). Recovery is a very individual thing, with many factors influencing it. You should never train if you are still sore from the previous workout. Some of you may easily recover with the three days of rest, however, some will require more time. That is ok, and if you are not fully recovered, you need to rest. The idea is to gain size, not lose it. Do not train more than once every fourth day. This routine is to be repeated eight times, no more, no less. For those of you able to train every fourth day, you will have completed the routine within one calendar month. You may repeat this routine, but only do so on a very infrequent basis.
The Diet:
Dietary guidelines are going to vary with the individual. If you want size, and you want it quick, you need to give your muscles the necessary fuel to do it. That statement sounds familiar, but the rest of what I have to say will not. Adding size quickly does not entail low fat, low calorie, low carb, or any other sort of fad diet. If you want to get ripped and add ˝” to your arms in one month, well, you need a miracle, not this article. What gets you big, quickly, is consuming large quantities of food. Eating 2000 calories per day isn’t going to cut it… This routine is going to make terrific demands on your body, and its recuperative abilities. Your body will need a steady stream of protein, carbohydrates, and fat. Unlike what the blitz of supplement advertisements and “articles” (which are really pitiful attempts at fooling the reader into believing they are reading unbiased information) will have you believe, it has been proven, scientifically and empirically, that meals, which consist of a good, mix of protein, carbohydrates, and fat are the most anabolic meals that one can consume. If you excessively limit any of the three, you are limiting your potential gains. So, the order of the day must be to eat, and eat big! Exactly what you consume is not nearly as important as how much you consume. You do not need to eat whole wheat bread, and live on only chicken, rice, and tuna. In fact, if you do, you are shooting yourself in the foot! Below is a basic list of caloric recommendations, categorized by age and metabolism, consume at least the amounts listed (more is not a bad thing):
25 Years Old and Below:
slow metabolism ~ 16 calories per lb of bodyweight
medium metabolism ~ 20 cals/lb bodyweight
fast metabolism ~ 25 cals/lb bodyweight, or more
26 Years Old and Beyond
slow metabolism ~ 14 cals/lb bodyweight
medium metabolism ~ 18 cals/lb bodyweight
fast metabolism ~ 23 cals/lb bodyweight, or more
Supplements:
I am not a big believer in supplements in the general sense. I do, however, have a few favorites, which I always use. I always use a pure creatine, mixed with a glass of orange juice. I take 10 grams per day, no loading. I also use a Meal Replacement Powder, for the convenience factor, and in order to pack on some extra calories in a liquid form.
Wrap Up:
You now have the program, the dietary requirements, and the supplement information needed to succeed. The only element to success I have not provided, and it is the most important one, is heart and desire. If you want bigger and stronger arms in one month, and you need them, you will get them by using the information contained in this article. If you think you might like to have bigger arms, well, time to go back to the gym and continue in your squid-like ways. You can’t just hope for it, or think it might be nice, you have to have the iron will and determination to do it! Every day that you train, you have to get more reps on the first heavy set per bodypart, use more weight, or both. You have to be a gym animal, a friggin machine!!!
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