Best arms workout ever – add inches to your arms in 1 month.

I think I’m speaking on the behalf of pretty much every single man out there when I say we all wish we could have bigger arms and bigger calves. This dream seems far out of reach sometimes but you might just be missing those missing few ingredients to getting the increased size of your dreams. Follow the best arms workout ever below to push you through your plateau and at up to 2 inches to your arms is just one month:

Weekly frequency

Basically meaning hit them as many times as you can in the week. This is more important than the volume per session. I would recommend at least 4 times a week but no more than 8 sets per muscle (bicep and triceps). Remember how small these muscles really are in comparison to the rest of the body. The fatigue gets real very quickly!

Varied rep ranges

Did you know there are more rep ranges than 5×5 or 3×10? Make sure you cover all ends of the spectrum having heavier days at the lower end of the rep ranges as well as hitting some higher end reps (even up to the 100 range).

Be in a calorie surplus

A plant needs water and sunlight to grow. We need food and an exercise stimulus. If you want muscle growth at a decent rate eating enough calories for your body to do this is pretty important. I would recommend 5-10% over your maintenance calories for a solid 4 weeks during this mass building phase. Head over to our Nutrition Calculator to individualise your macros.

Keep in the compounds

Even though a lot of arms work is isolated don’t underestimate the growth potential of big compound exercise such as bench, overhead or push press. All these can be a great compliment to your isolated bicep and triceps work.

Get a helping hand

Have a training partner or coach to push you through those higher rep range sessions. Creating that intensity and fire in your training is going to get you the best results.

Everything we do at 180 Strength is tried and tested but also based around a background in science. Owen in our team put these tests protocols above into play and ended up putting 2.5 inches on his biceps in just over 4 weeks. He started at 15.5inches and ended up at a whopping 18inches!

Feel free to give the workout a go for a month then follow us on Facebook and let us know how you’re getting on.

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