5 Steps to Get Bigger Arms in 30 Days

thank you. been trying to figure out how to get the right workout split for me and this is perfect :)

I thought a straight bar is better for biceps than the ez bar 🤔

I was 10 in the 5th grade and could barely lift 5 pounds, now I can lift 10 pounds. It Isn’t much, but to me it’s a lot

Question on protein consumption. I’m at 270 and my target weight in 170.

Which number should I use to calculate my protein target?

There was a time when I was wearing perfectly fit tshirts to look big. Now my arms are 17.5 inches and people think I'm Mr Big or something.

i have big question i want to start work out using app but i can't keep diet because of budget like i can't choose any food i want will it inpanct on my health?

yumpossible

**Safety note:
ALWAYS start with a warmup set FIRST; Light weight that is half or less than your starting low weight (ex 10-20lb barbell). 15-20 reps (slow, count 1 second up and 1 second down), rest for 45 secs and Lightly stretch after your warmup for 15 seconds per arm, then stretch each arm gently again for 1 more set of stretching. Ensure you’re gettin the blood flowin well. DoNOT EVER start with heavy weight before warming up; you can TEAR your muscles, tendons, and ligaments Very easily if they’re not warmed up and lightly stretched properly.

I want to know how Hrithik made into this video :D Great advice though apart from the 20 Reps :(

You have not included shoulder workout in the weekly routine. are they not required?

That's awesome!

what i dont get it its you have to do 4 sets till you get ti 10 reps then increase the weight ?

Thank you. I’m gonna go from a Smurf to Shaq

Which day are you supposed to do abbs or is it with ur chest and back day?

i was super skinny literally low % of muscles , now one year after its really unbeliavble how i gained muscle thnx to lifting and changed the way my body looks for 100% even tho im still really small comparing to the others but ima keep going

Thanks Max. How do I fit these workouts into a three day a week full body routine?

they will get bigger, but not like you see in the thumbnail. the thumbnail is an exaggeration, right?

where is the proper form video on how to do each exercises?

a little bigger in 30 days. It takes years. trust me.

as

Notes (my thoughts in the parentheses)

1. Start with heaviest biceps and Tricep exercises

* Barbell curls start with - barbell bicep curls, easy bar bicep curls or preacher curls (I really need to start using a bar instead of dumbbells for better form

* triceps - dips, skull crushers, overhead cable extensions (love these and highly recommend)

Require a lot of energy and allow you to move a lot of weight so that’s why he wants you to do them first. 6-10 reps. Want you to have increase weight as a goal. Up weight once you get to 10 reps. If you just up your weight by 5 pounds over 30 days, you’ve been very successful :)

2. Superset - Do a set from bicep then Tricep (with no break in between) and then rest. You can train more and get workout done faster.

3. Increase training frequency - at least twice a week.

4. On last set (probably the third set)- go to failure. If you go over 10 reps, you should’ve probably went up in weight

5. Do drop set for endurance slow twitch fibers - on your last exercise for the muscle group, after your normal reps drop weight to a lower weight and do 20. This should still burn. Do this drop set after all 3 sets

He had cable Tricep extension and cable bicep curls last. (Straight bar for bicep curls)

Recommends 4 pairs of exercises

Calorie surplus of 200-300 calories

Protein .8 g of body weight

Do great form

Consistency

Says there can be a difference in 30 days

I fucking love overhead Tricep extensions

In general, good advice but no mention of contact?
I believe having contact is one of the keys.
You can du barbell curls heavier and heavier but you might just hurt your wrists and get inflamation in your forearms. By focusing on contact in cojunction with your form, you can keep a lower weight yet still make it heavier on the targeted muscle and less strains on the ligaments and you will be able to do full stretch (range of motion). So dont focus too much on the weight until you have learned how to really connect with the targeted muscle

ty bro i learn so much from you

what's the point of the video? you've literally said nothing new lmao

I just wish I could find a good routine for some who has never worked out before and sits majority of the day. alot of this is super difficult and when I try a workout my blood sugar drops and makes me feel really bad. super demotivating and scary

Thanks a lot ill try these and come back to update this

man u so cool, you and your videos are so on the spot. great job.

shave your throat next time before recording a video

14.02.2003 aquarius 14.02.2003

14.02.2003 aquarius 14.02.2003

14.02.2003 aquarius 14.02.2003

Rep to Failure/negative rep,is the only way to brake the muscle and make it grow , after every recovery.other ways u just get used to the regular load!… Thank me later…

30 days is too short period for grow bigger arms lol

To must talk

Thank you so much sir

I do push Pull legs but only 3 days cause the rest days are busy

Video linked below is totally rubbish
Takes 6 min and even then it hasn't reached point
Total useless

That clip from koi mil gaya was unexpected. 😂😂

Shave that neck m8

I have a bad case of golfer and tennis elbow. Has anyone overcome something like this in their workouts? Or am I going to have to push through the tension?

I can't do barbell curls, messes with my elbows for some reason.

What's the meaning of reps?

What about shoulders. It’s hard to do chest and front delts full throttle

Hi

I just did a variation of this video with my resistance bands at home and after the workout I had difficulties washing my hair. Needless so say but I felt the pump :)