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How to Get Big Arms in 30 Days

Workout for building big arms

There is a myth that it is not possible to get big arms in 30 days, but it is possible and many have been successful in doing so. Intense training and motivation are the key factors. Research, obtaining accurate information from experts and following essential guidelines could also enable one to keep on the right track.

Training each arm separately on different days is highly recommended. One needs to focus on training the left arm for example by working on the biceps, triceps, and forearms, and the next day focusing on right arm with the same routine. Working on each individual arm does produce intensive workouts thus leading to faster results. Barbells and dumbbells are the best equipment commonly used for building big arms. These items can be found in gyms or sporting facilities. They are used by sport professionals such as football players, wrestlers and bodybuilders. The best free weights will have thick handles that make them harder to handle when lifting. A lot of concentration is required when lifting these bells. Working with barbells and dumbbells results in building more muscle and strength in the arms. The use of free weights encourages training the arms at different angles.

A sample workout for building big arms involves the following exercises, sets and reps: Close grip bench press 4 sets of 6-8 reps, Triceps extensions 3 sets of 8-12 reps, Barbell curls 4 sets of 6-8 reps, Hammer curls 3 sets of 8-12 reps, wrist curl over a bench 2 sets of 25 reps.

Another example: Bench dips 3 sets of 6-8 reps, Triceps pushdown 3 sets of 15 reps, one arm triceps extension 2 sets of 12 reps, Lying cable curl, 3 sets of 8-12 reps, Concentration curls, 3 sets of 15 reps and plate pinch 5 sets of 30 to 60 seconds each.

During the process of the pump, muscle growth is encourage by increases blood volume to the muscle. Stretches, intake of sufficient nutrients and plenty of oxygen is also essential during the growth process.

Getting big arms within thirty days is doable as long as discouragement and quitting are never an option.


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