Look guys, we all know summer is right around the corner. You’ve been (hopefully) lifting hard all winter and now it’s time to show off your hard work. Only one problem – those biceps aren’t looking as thick as you’d hoped. No worries, we’ve got you covered. He’s how you can add an extra inch to your arms in time for summer.
You’re going to want to follow the following pattern:
- 1st Minute: Bicep exercise for 8 to 12 reps
- 2nd Minute: Tricep exercise for 8 to 12 reps
- 3rd Minute: Rest
That’s three minutes total for a single round. You should perform this routine 5 times for a total of 15 minutes. Do this at the beginning of your workout when you are feeling fresh and as many as three times per week. Obviously don’t do the same exercises each day of the week you perform the routine – that way you give your arms a nice variation of lifts to emphasize every part of the arms.
So just what exercises should you be looking at doing?
For biceps you will want to incorporate
- chinups (various grips and width),
- preacher curls,
- hammer curls,
- dumbbell and barbell curls,
- reverse curls, etc.
For triceps mix in
- close grip bench press,
- rope push-downs,
- tricep extensions,
- skull-crushers, etc.
Over time you will want to make sure you are increasing the amount of reps and weight you are performing. If you do the same exercises for the same number of reps each time you will not get any bigger.
If you are doing a bodyweight exercise like chin-ups or dips add weight by putting a dumbbell between your feet but make sure you stay in the 8 to 12 rep range as that is ideal for hypertrophy.
By the time you get to the last round your arms should be on fire and each lift should be very challenging. If you don’t go all out on these you shouldn’t expect to gain that extra inch on your arms.
Now, in order to make sure you are progressing properly make sure you write down how much weight you lift and which exercises you perform – this can be done during your 1 minute rest. Over the course of several workouts these numbers should be increasing.
If they aren’t you need to figure out why – are you not working hard or not eating enough? Remember that how much you are able to lift is a good barometer of whether or not you are making gains (aside from measuring of course).
Chances are if your lifts are going up so is your bicep peak!
There you have it – a solid routine to add an inch to your arms right in time for summer. Remember that in order for this routine to work you will need to be consuming a solid diet and getting plenty of rest so your testosterone levels are high.
Now get to work!