#1 Workout That BLEW UP My Arms (30 Days X 4 Exercises)

I hope to see you on the inside!

In the last 30 days, I added over a half inch to my arms. I will show you what I changed to grow my arms and push past my genetic potential. I've been working out for so long, and it took a true shift in my technique to push past that potential. You don't need to go super heavy. It's all about form and the negative. Slow down, and you will get your guns to grow. Four exercises, two biceps + two triceps, are included to maximize the size of your guns. The triceps are where the arm's true size comes from because the triceps make up 2/3 of the size of your arm. I do this workout twice weekly, leaving enough time between so I'm not sore. It's been a game-changer the last month, and my arms have finally been forced to grow.

Straight barbell curl. You can use an easy curl or straight bar. I like the straight wire because it keeps your hands open and puts the biggest strain on your biceps. Check out my demonstration of how to perform it. Focus on the negative and do this until failure. This should happen around 8 to 10 repetitions. If you're getting to 12 and it's not super hard or burning, you need to increase the weight. Repeat for four sets, with a 60-second rest between each.

Dumbbells superset. Start with your hands at your sides and come up. Twist and pause. Then, come down nice and slow with a rotation. Check out my demonstration. Again, do this till failure. Then, bang out hammer curls without pause, getting as many as possible. Repeat for four sets.

Triceps push-downs. Lean over so that the tension is already on. Then press down and hold it. Once again, it's about the negative. Take about 5 seconds to come up, back down, and pause. This causes the tension to stay on that muscle where the magic happens. You're activating all sorts of muscle fibers, and they will grow. Go for about 12-15 slowly. Then, hold the balls together and step back slightly. Still leaning over, push down for another 10 reps. That set number one. Complete four sets.

Triceps push-outs. Take one big step and then press out, pause, and count to five going back. Repeat for 12 to 15 reps. It's all about the negative again. When you can't do anymore, flip around and bang out 15 to 20 reps of push-downs. Hold hands together, bend over, and push down. Go for four sets total.

[ReseteaLaSalud]

- 0:00💪 The key to arm growth involves targeting both biceps and triceps with four exercises.
- 1:04🏋‍♂ Start with straight bar curls, emphasizing the negative motion to failure for four sets.
- 2:54🔥 Second exercise: dumbbell curls with rotation, focusing on controlled negatives, four sets to failure.
- 4:35💪 Transition to triceps with rope pushdowns, leaning forward for greater tension, four sets to failure.
- 7:46💥 Final tricep exercise: overhead extensions with the rope, emphasizing the negative, four sets to failure.
- 9:04📈 This comprehensive workout, done twice a week, led to half-inch arm growth in 30 days, emphasizing form and controlled motion.

[MJSStyle-wgei]

Did you notice how flat his back is on the rope pull down? Very important! On the dumbbell curls, try to tweak your pinky more toward your nose at the very top of the pull, then the slow retraction. On the rope pole, hands together helps protect the shoulders from injury. I will be doing these exercises after my left arm surgery which hopefully will correct severe Carpal Tunnel and severe Cupital Tunnel Syndrome and the atrophy is not totally permanent.

[shawnfallahi]

when you hit the plateau, spam them daily with good form. worked for me. as long as they are not sore, spam them. delts too. Also, change the order of your exercises.

[brandonsmith]

Great tips for sure. I seen a video of Arnold Schwarzenegger discussing this as well. Instead of ripping through the exercise, instead slow it down and focus on the muscle. Would love to see a video on back exercise. I have struggled with lower back issues and neck issues from a terrible car accident and would love to increase my back strength.

[livendi]

There wasn’t a ridiculous infomercial in this video, how refreshing

[luckyrockwood]

Aaron, a nice variation on the dumbbell curls is to do them on an incline bench and at top, palms toward face, rotate so hammer curling past legs, and continue to rotate as your hands go behind you so that at the bottom, palms are facing back. Another key to hypertrophy is time under tension, so when doing alternating dumbbell curls, hold the dumbbells in the top position so the nonworking arm is curled instead of hanging. Ideal set time for T.U.T. is 40 secs or more. - Great Vid. Branching out a touch. (And maybe getting back to your roots a bit, Gym Guy.)

[JuanGonzalez-dlyp]

Loved this, keep making more workout videos Alpha😁

[Handsome-itfn]

Bro Your voice, Your Face, Your Body, Your Confidence and most importantly You, You're Badass by birth ❤💯🔥

[NBAsoldierKTyearsago]

4:27 the goat all men need 🐐 putting in that work getting them bi’s strong 💪

[javenwedderburn]

Take a shot when Alpha m says “here’s the deal” 😂

[doublea]

I would love to see some more of these.

[FattassXD]

17.5 inch arms here 💪🏾🤓

Bicep:

-Pinwheel curls 8-12 reps
-Preacher curls (prioritise) 8-12 reps
-Bayesian curls 12-15 reps

Tricep:

-Single arm cable Triceps pushdown 10-12 reps
-Single arm cable Overhead tricep extension (prioritise) 10-12 reps

Full range of motion even for preacher curls but don't ego lift. Eccentric must be controlled and be minimum twice as long as Concentric. Remember to eat a calorie surplus and sleep well for best gains. Also train arms minimum twice a week best early on in the workout so your fresh and not tired...Good luck brothers ❤

[richardmurrayjr.]

Best analogy I have is. Have you ever been in a tug of war. Which harder. Keeping from being pulled over the line or pulling the other team over the line. That is why eccentric or negative is most important. I refer to it as the growth move of any exercise.

[preppingforlife]

The negatives time under tension makes sense

[tommytoronto]

Hi Aaron, this was a great video and I enjoyed it! I was wondering if you could do more videos like this in time? Thanks again and I look forward to seeing your future videos.

[el_supremo]

What can i use as a substitute for the cable machine?

[trashpandaYK]

Thats good Alpha M, yes, weight training will keep us looking great in our later years. Keep at it!

[Garib_Man]

Mr. Jeff Cavalier told this way before 🙂
I know these 😅

[Extra]

@0.26 what about the brachialis? Why don't you mention that? I've said it before and I say it again triceps makes up 2/3 of the arm is in a stretched position, but you bend youre arm that's when youre flexors come to life ( biceps and brachialis). Actually when you bend youre arm its 55% triceps, 30% biceps and 15% brachialis. Many people think that biceps and brachialis are the same, this is not true, they are both flexors, but different muscle group. so actually the upper arm has not 2 but 3 muscle groups and, if you really want broad muscular arms, then you want to isolate all 3 of them.

Edit: I am an amateur bodybuilder who works out for over 16 years now

[rusikgusik]

Got the 4 sets. But what are the weights for biceps and triceps?