How to Build Bigger Arms | Julian Smith

30 Days to Your Best Arms is an intense arm-focused program designed to shock your body and add size and definition to your triceps, biceps, and forearms. This is the answer you've been waiting for!

You may know Julian "The Quad Guy" Smith for his legs, but he's spent plenty of time making sure he's got the guns to match his wheels. The latest result of his fanatical devotion to the art and science of bodybuilding is this program: 30 Days to Your Best Arms.

It's a three-days-a-week program you'll run for a month, but you can run it over and over again if you want. To be clear, this is a pure arms specialization program. We won't tell you what to do with the rest of your body while you're following it—except to say, "Train the rest of your body."

Along with the total-arm workout provided below, you'll do a biceps accessory routine and a triceps accessory routine on other days of your choice. The three-day breakdown can work with pretty much any split: full body, upper/lower, push/pull/legs, or body part. We'll explain how.

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| Julian Smith's Bigger Arms Workout |
1. Superset
a. Decline Bench Skull Crusher: 4 sets, 8, 6, 4, 4 reps
b. Double Arm Dumbbell curl: 4 sets, 8, 6, 4, 4 reps
2. Superset
a. Triceps Rope Push Down: 4 sets, 10, 8, 6, 4 reps
b. Rope Cable Curl: 4 sets 10, 8, 6, 4 reps
3. Superset
a. Spider Curl: 4 sets, 12, 10, 8, 6 reps
b. Triceps Dip Machine: 4 sets, 12, 10, 8, 6 reps
4. Superset
a. Barbell Wrist Curl: 4 sets of 12, 10, 8, 6 reps
b. Reverse Barbell Wrist Curl: 4 sets of 12, 10, 8, 6 reps



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[ZanarGaming]

Julian has some of the best exercise tips and variations I ever seen, his clips helped me a lot. However, doing the exercise in a perfect form controlled throughout the reps doesn't mean you will have his arms. He has genetically amazing arms and legs, but his other parts are lacking. Small shoulders, chest, and back. Most of the golden era bodybuilders were swinging weights, even Arnold, I saw a lot massive guys in gyms swinging reps cause of them being too heavy, nothing wrong with that, do what works. I hate how some people make it sound like lifting too heavy and helping yourself a bit with swinging is bad... its 1 way to break your limits, eventually that weight that you had to swing, will be your warm-up.

[matthewthompson]

Catch me outside how bout I will have my scale how bout that?

[helplesstube]

Hey, Hulian! Can i check your weight? I have a scale over here.

[Liftheavyrustylbs]

I don't think I've ever watched a video as clear as this. No goofy loud music. No long winded speeches. Just pure facts. Clear instructions. Plain and simple. Easy to follow.👍

[fasihuddinkhan]

Thanks bodybuilding.con you saved my gains

[petercurrin]

Hard working genetic masterpiece, pure joy to behold. Jealous haters are such low vibrational beings.

[area]

Mirror mirror on the wall
Julian is the juiciest of all

[rudranilkundu]

Everyone is so much convinced that it's only because of the PED and not the work ethics... It's funny... How there are so many mediocre people and all they do is talk and never make it.
Also others are picking on him because the man cried when he was questioned during the expo.
You guys are the real people... More power to you.... The world is getting better and better because of you.

[armanqureshi]

His wide grip skulkcrusher veriation is amazing

[ShawnShashidharan]

Some comments are very rude. I've been following Smith on Instagram for a very long time and you could see that he is not juiced. Some bodies legiments are diffrent. And I'm pretty sure that such rude comments are made by guys who only go to gym to workout their biceps every day. Haters.

[tinospaper]

Forgot to tell the viewers to keep the elbows tucked in close and not to lock out when doing skull crushers. Flared elbows is gonns engage the delts and locking out isnt keeping enough tension throughout the movement. Other then that, the format layed out is good

[michaelthapa]

This channel is Legend
Many pro comes to show how to do this and this
No need to go search other things
Amazing Job 🥰

[nitingade]

Great Arm training exercises explained with proper technique.
Keep it up.

[xaviermartinez]

You are the best Julian, great training!

[ShivaKumar-houk]

julian is fantastic what he does at the workout super contraction. the form and the slow movement is enough he can grow himself or any one can without any weight by just isolating the muscle and eating right food, at right time, in right amount

[rishavbanerjee]

Already impressed by this guy. He perfectly explained all the doubts regarding my arm training appropriately. Also, loving the the BB merch. Where can I get them?

[tumultfitness]

This new generation will accuse anyone of juicing who is in better shape than they are. Sad.

[justinbratton]

I'm convinced the folks who say this guy is on gear have never actually seen someone on gear lmao

[BayushiGemma]

3:56 Those 4 words are the MUST in lifting!!!