Get Bigger Arms in 22 Days (Guaranteed)

[00:01] arms and guaranteed. By the time these 22 days are over, your biceps and triceps size are going to be much more significant than they are right now, and those t-shirts of yours are going to be a lot more filled up than they are right

[00:13] All right, so in order to make these have to do some work with me, okay? But I promise you, as always, we're going to map it out day by day, step by step. And it actually starts with this calendar

[00:25] You don't even have to do any work. You simply take out a tape measure, and you measure the size of your arms. Measure it at the highest peak of your biceps And that's going to give you your arm measurement that we're going to do again

[00:39] on day 22. It's what happens on all those days in between where the magic going to fit three workouts in per week for your biceps or related muscles like the brachialis that I'll get to in a second, and three for the triceps. So

[00:52] alternate them, biceps, triceps, biceps, triceps, and biceps, triceps. You then get a day off, and of course, we come back, and we repeat that schedule for one more day off, and we repeat that

[01:05] day of measurement. So the first question you might be asking yourself everything else I do? Well, that's the point, guys. I'm actually making it so now. Let's say you're not doing anything at all, but your main goal is to

[01:18] increase the size of your arms, you're just going to follow this plan exactly as it's laid out day by day with nothing else to change. If you are doing some be total body, push, pull, legs, or even a bro split, you're going to want to

[01:31] right now to biceps and triceps specifically. Now, it doesn't mean to take out exercises that use your biceps like pull-ups or underhand rows, or that use your triceps like bench press or an

[01:43] going to continue to do your workout as planned, and you're going to do this whatever training you're doing. There's not a lot to do each day, but there is each and every day. So again, after measuring day is

[01:56] which is dedicated to biceps. And actually, related to what happens on day three, we're trying to create a good mind-muscle connection with these first to actually feel what a good complete contraction is supposed to feel like,

[02:10] build upon that in the other workouts of the week. So, we start with biceps on day two. And the exercise of choice, cuz there's only going to be one, is this curl. The waiter curl is going to limit the arc of the dumbbell. In other words,

[02:24] we're not swinging the dumbbell way out in front of our body, which can invite we're bringing the dumbbell straight up, keeping the top of the dumbbell flat and parallel to the surface of the ceiling. You can see that the peak contraction on

[02:37] normally feel in the mid-range, is being applied at the top of every single you're going to come back and do the same exercise again. And the way we're going to intensify this and create a better contraction is to create some

[02:51] additional contractions by adding some pulses at the end. So, on day nine, four sets of nine, but on every single repetition, you're adding three pulses back one final time in the third week here, on day 16, to do the final pulse.

[03:07] But this time, we're adding six to every repetition, and not just three. Now, on day three, when our focus is only on triceps, and actually giving going to come back with the bench dip. And once again, we can actually get a

[03:19] good complete contraction of the triceps on this exercise because our arms are back behind our body with the elbows in full extension. So, we're hitting both and lateral heads of the triceps all together to make sure we get that good

[03:32] we're performing four sets each one of these to failure. Obviously, it's going until you cannot do any more reps in good form. A couple things to take note of here. Look at the positioning of your hands on the bench. I've talked about it

[03:46] forward, which could create a little bit of internal rotation at the shoulder, over the course of the next 21 days. Instead, we just open our hands up on the bench, puts our shoulders in a safer position, and we can bench dip away as

[03:59] we please. How do we increase this though from here through the next 2 biceps, the next time we encounter this now. And when we do this, we're going to add some additional pulses in that

[04:12] contracted state to it further enhance that mind muscle connection in that finally, on day 17, when we encounter this exercise for the third and final but you guessed it, six pulse contractions with every completed rep.

[04:26] but I promise you when done consistently and done well, they deliver big results. big biceps, I think I've learned a few things along the way. As a matter of bicep training tips into something I call my bicep training black book, and I

[04:42] athleanx.com/blackbook, you can grab your copy completely for free. Again, my thank you to you. Now, let's get back to this video. second grouping of exercises, that second biceps and triceps combo. And

[04:56] these are actually selected to help with widening out your arm when looked at looking at the biceps, it's not necessarily the biceps that we want to or at least right underneath it, and it's the brachialis. So, the exercise of

[05:09] choice here is going to be the alternating cross body hammer curl. And this exercise is great for hitting that brachialis and minimizing maybe a little bit of that bicep targeting because we get into this pronated position, and we

[05:22] come up and across our body keeping that dumbbell close to the body. And what this does is it minimizes some of the bicep contribution by taking away some of the supination, and it puts it more on the main elbow flexor, which is the

[05:34] enough, I can guarantee you it's one of the reasons why your arms are not filling the shirt sleeves right now. We do four sets of 12, a little bit higher want to make sure we take this to full fatigue and failure in good form, of

[05:48] course. When we come back in subsequent weeks here, the exercise stays the same. cross body hammer curl, but the next time in week two, it's actually going to be done with five additional pounds. So, now I still want those four sets of 12

[06:01] am I going to get up to 12 this time if I was barely able to get to 12 last time?" Well, you're going to have to grind it out. We do these in rest pause fashion, meaning you go for as many as you can. If you have to stop and rest

[06:13] for 10 seconds or 15 seconds, you do until you grind out that 12th repetition on each arm. And then we come back one final time in week three with the same exercise. This time using five more pounds. In other words, 10 additional

[06:25] pounds from the first time we did the exercise in week one. And yes, it's you do the rest pause fashion until all repetitions are complete. So, now for triceps, the way we work on that width is to work on that really

[06:38] medial head, the one that doesn't really get that much attention. But we know the best way to get to this is to fully lock out the elbows. And it's one of my tricep training. People always like to cut short that final inch because they

[06:52] No, it does. It just happens to be maybe the hardest part of the exercise, and what I want you to do is make sure you lock out. I'm going to give you two choices to do this. If you're in a gym and you have access to a tricep push

[07:05] do this. It's the tricep push down but done a little bit differently. You see, on my fingers, and then I simply let my wrists bend back casually. In other words, I let them get into a little bit more extension. And what that does is it

[07:19] takes the forearms out of the movement, and it lets the elbow extension be the main driver. And if I do this, I can actually get into that full lock out this position. I'm just getting to full extension under control, which is going

[07:32] to really recruit the medial head. If I were to select that one and come back again, the next time I'm going to add 5 lb to the exercise and again working rest pause fashion till I get all 12 reps. And once again in week three, if

[07:44] this is the exercise I chose, I'm going to have the same goal this time, 10 lbs from when I first started in week one and the same goal rest pause until I get here. You don't have to do the push down. If you're training at home and you

[07:57] to give you this instead. And this is the thumbs up dumbbell bench press. Not only are you keeping the elbows nice and tight to target the triceps, but as you push the dumbbells up, you're following them with your thumbs. By pushing your

[08:10] thumbs forward and towards the ceiling more, you're encouraging full elbow you're getting that full lock out and stability of the elbow that's going to head. Once again, if this is the

[08:23] in week two when you do this exercise, you're adding 5 lbs and one more time in each and every time using rest pause to ensure that you get all repetitions completed. And that brings us back to week one for that final pairing of

[08:38] biceps and triceps one more time with a different focus. Here, we want to focus on eccentric overload. We know that that is one of the main drivers of of the first things you want to make sure that you're going to do if you're

[08:50] going to do it correctly is provide some more recovery time because this is the muscles sore. So, we're doing it leading up to the one rest day that we get per week. So, on bicep day, the exercise of choice is going to be the cheat curl.

[09:04] This is a great way to create eccentric overload. We allow ourselves a little see me going all the way back through vertical here. I just simply lean until I get to vertical and then I lock that position in and then I focus on what's

[09:16] really happening on the way down. Slow the weight on the way back down. ever done for building my biceps was to do this from an early age. Well, you're course of the next 22 days. So, you drop that weight down very slow to a count of

[09:31] three. You cheat it back up to the top. You drop it down to the count of three. You perform this for a set of eight to failure. And again, we're talking about even control the weight anymore. So, now where do we go from here? When we come

[09:45] back for this on day 13, now the goal is to simply increase the length of the eccentric. Now, you're going to start at 4 seconds per rep. Do as many as you can under a 4-second controlled lowering of the weight, and then you go to day 20.

[09:57] expecting more out of you. And again, we got to squeeze those last gains out before our measuring day on day 22. So, now we have a 5-second eccentric on every repetition to start. And then we drop down to the 4-second eccentrics for

[10:09] as many as we can, and then the 3-second eccentrics for as many as we can. And seconds, your set is over. And that brings us to the final day of week one, three. And the focus once again being triceps, and here again, eccentric

[10:23] overload. And we have something called the PJR pullover. So, you get in this dumbbell pullover, and you have the dumbbell starting at the top. And you lower it down slowly to get the eccentric overload on the triceps. Now,

[10:36] especially if it's in that 8 to 10 range. So, to get it back up to the top, I'm permitting you to actually use some lats. Pull with your lats and pull the dumbbell back to the top. The concentric isn't as important here as what's

[10:48] you get yourself to the top by using the focus once again back to the triceps, particularly the triceps long head, as you lower the dumbbell down slowly. You start off with 3 seconds on

[11:01] each eccentric in week one. You increase to 4 seconds as we get to week two, and then we raise it one final time on day 21 to the 5-second eccentric, down to 4 can't control it anymore. And if you look at what we actually did

[11:15] was your current weekly workload of let's say even 12 sets for biceps and triceps, we've divided it more frequently over the course of three 48 hours apiece, which research will show has an ability to increase muscle

[11:30] synthesis and stimulus, especially for those stubborn muscle groups. And so as always guys with our 22-day series, here are the screenshots so you can take them and make sure you know exactly what to do on each and every day of the 22 days

[11:42] know you can see. And of course, I didn't forget about day 22. See, that's where we break out that measuring tape once again, wrap it around the arm, and then see objectively exactly how well you did. And that is some

[11:55] I don't think it worked. Arm gains. Arm size gains. >> Well, can you make a workout for that? I mean, it'll get like 10 million views. >> Guys, you can do this. Follow the plan step by step. And also, make sure you

[12:08] leave your comments below. What type of gains did you make? What type of arm comments below. And also, challenge somebody else and see how you guys do programs that take you through the same thing step by step including meal plans

[12:22] they're all available over at athleanx.com. In the meantime, if you comments and thumbs up below. And also, make sure you click subscribe and turn a new video when we put one out. All right, guys. Good luck.