Gain 1 inch on your arms in one month

  1. Gain 1 inch on your arms in one month


    Is this possible?
    My arms were always my lacking parts.
    No I decided to try this:
    I will train my arms 3x per week and only my arms nothing else.
    I am also currently using 1t-Tren by PP.
    Do you think you can gain one inch with this routine in one month?
    Or should I also do sone isolation excercise which only effect the arms to a litlle degree(e.g. Butterfly, Cable crosses,Deadlifts,..)?
    Which workout is better?

    Monday: Arms
    Thuesday: off
    Wednesday: Arms
    Thuersdayff
    Friday: Arms
    Saturday/Sundayff

    or:

    Monday: Back(Deadlift,Hyperextension only)
    Thuesday: Arms
    Wednesday: off
    Thuersday:Chest/Shoulders(only isolations)
    Friday: Arms
    Sat/Sunff


  2. arms 3 times a week and nothing else, really?

    i'd say both are pretty poo, no legs either
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”
  3. Never enough
    EasyEJL's Avatar

    it wont work for an inch. maybe 1/4
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  4. So if there is any, can someone suggest me an workout regime for one inch in one month? Just read through Anabloic Xtremes Program and its pretty much the same as mine.

  5. Chin ups (palms facing you), and weighted dips are a great way to add mass to the arms. Hammer curls too. I wouldn't neglect the other body parts. Did you ever see someone with huge arms, and a scrawny back, chest, and shoulders? (didn't think so.)

  6. Starting Size Surge today and my goal is to add 1 1/2 inches to my arms. I will do it!

    Anyone out there use the Arm Blaster? I have one and use it quite often.

  7. Quote Originally Posted by DipsRus View Post
    Chin ups (palms facing you), and weighted dips are a great way to add mass to the arms. Hammer curls too. I wouldn't neglect the other body parts. Did you ever see someone with huge arms, and a scrawny back, chest, and shoulders? (didn't think so.)
    Right on with that! Also, I believe a big part to big guns is working the forearms. I rarely see guys in the gym working this most important part. I love Larry Scott's book on the subject.

  8. Quote Originally Posted by DipsRus View Post
    Chin ups (palms facing you), and weighted dips are a great way to add mass to the arms. Hammer curls too. I wouldn't neglect the other body parts. Did you ever see someone with huge arms, and a scrawny back, chest, and shoulders? (didn't think so.)
    Ofcourse, but I will only give them a break for a month.(By the way they are really in great shape but the arms arent)

  9. I just got an Arm Blaster a month ago. It does seem to hit the lower part of the bicep pretty hard compared to standard curls. I'm cycling off of it for a few weeks to do standard *slightly cheated* BB curls. (8 strict, then the rest with a little cheating.) I'll go back to it again after that.

    I just got through my beginner "surge" of strength, did a back off period, and now I'm making good gains again. I have added hammers and chin-ups and the biceps have grown 1/4" in the last 2-3 weeks. In March I was 15 1/4", now I'm 16 1/4". I honestly think the strict chin-ups I do (and Dips!) have gotten me over the hump. But, as all men MUST do, I love doing BB curls

  10. I had (still have I guess...) ridiculously small arms about 4-6 months ago and had been working them out (the wrong way) for a few years with no significant growth!

    Long story short, I ended up increasing the weight, lowering the reps and really pushed myself more all around, the results? I put on about an inch and change in about 4 or so months.

    It takes time and work - not magic and one month.

  11. Quote Originally Posted by mcgeier View Post
    Ofcourse, but I will only give them a break for a month.(By the way they are really in great shape but the arms arent)
    Ok, good to see you know that, and you have a good back/chest. I wouldn't let them go though, why don't you just "carry" them? (just do like 1-2 sets a weeks for a couple of exercises for each part, it won't tire you out much but it'll stop those parts from shrinking.)

    I've been using this routine and loving it, and I think it gives the arms a pretty good shot:

    Day 1: Chest/Back

    (I vary work set amounts for pretty much everything, cycling from 1-3 for each exercise.....usually 2 though.)
    Flat Bench/Machine press (depending on spotter availability)
    Straight arm lat pulldowns or pullovers (pre-exaust lats)
    Pull-ups/pulldown behind neck. (I change it up, sometimes doing both)
    Incline DB press
    Cable rows
    Pec dec flys
    Rear delt on pec dec (I know it's shoulders, but I don't have that at home, where I do my shoulder/arm workout....been working for me anyways.)
    Dips (emphasis on tri's for now, but will do wider grip for chest soon...again, don't have the means to do this at home but it's been working.)
    Chins (palms facing you, so biceps get hit hard, and I do them strictly.)
    DB shrugs
    Abs

    Day 2: Off

    Day 3: Shoulders/Arms (at home, makes it easier for me to keep up with this routine and work.)
    DB overhead press
    Upright Rows (Barbell)
    Lateral Raises
    Rear delt raises (dumbell this time)
    Overhead EZ-Curl Tricep extensions
    Barbell Curls
    Lying Dumbell tricep extensions
    various DB curls for biceps (I change it up often between workouts)
    Sometimes I'll throw in some close grip pushups as a finisher for triceps.

    Day 4: Legs
    (the standard stuff, doesn't really effect arms so I'm not going to bore you.)

    Day 5: Off

    Then repeat cycle: Chest/Back.

    As you can see, the arms get hit good 2 out of every 5 days with this routine, I give the extra day off (since 5 is an odd number) to chest/back because that's where you make the most amount of muscle. (arms/shoulders get 48 hours rest, chest/back 72 between arm usage.)
    If the 5 day frequency is too much, either take an occasional extra day off, back off week, or just make it a 6 day routine with an extra day of rest between shoulders/arms and leg day....it'd probably work for a 7 day routine as well.

  12. I tried something similar to this recently and ended up aggravating my arm by over training the result was tendonitis, I cant say for sure that was the only reason I got it but over training arms was a major contribution to the outcome!

    If you do train arms 3x per week go easy on the weights, but in anycase 1 inch in a month is out of reach unless you're going to take some gear, good luck!
    Quote Originally Posted by bdcc View Post
    If you are not on the PES Insider list you are not cool. Uncool people don't deserve free Alphamine.
    PES product educator, PM me with any questions!

  13. Will try this routine for the next month. Will also use m-drol and pp 1 t- tren. Will report my results.

  14. try 20 rep squat program it make testosterone or try full body workouts i gained like 4 pounds in 1 week

  15. why not just do chest/tri's/front and mid delts on monday and thursday, and back/bi/rear delts on tuesday and friday? then wednesday for legs/forearms? that's still a complete workout but your arms are hit twice a week.... that's what i do anyways.

    being on an anabolic, especially tren, you're shorting yourself if you don't train the rest of your body. at least that's my opinion.

  16. running tren so you can... curl?

  17. It's well possible if you are feeding regularly and on gear, ds. However, no matter what, it's not going to be lean muscle

  18. Quote Originally Posted by mcgeier View Post
    Is this possible?
    My arms were always my lacking parts.
    No I decided to try this:
    I will train my arms 3x per week and only my arms nothing else.
    I am also currently using 1t-Tren by PP.
    Do you think you can gain one inch with this routine in one month?
    Or should I also do sone isolation excercise which only effect the arms to a litlle degree(e.g. Butterfly, Cable crosses,Deadlifts,..)?
    Which workout is better?

    Monday: Arms
    Thuesday: off
    Wednesday: Arms
    Thuersdayff
    Friday: Arms
    Saturday/Sundayff

    or:

    Monday: Back(Deadlift,Hyperextension only)
    Thuesday: Arms
    Wednesday: off
    Thuersday:Chest/Shoulders(only isolations)
    Friday: Arms
    Sat/Sunff
    I'd stick with the BIG lifts and working arms directly 2x a week. Have you ever tried POF?

  19. i think u can do just as fine if u u have say a day just for arms. 1 month. then the next month do biceps after back and tris after chest. and try to match the weights u did when doing just arms. ive done that and my arms are 16 inches flexed at 173ish pounds.

  20. Working biceps with back or triceps with chest doesn't make sense to me. Trashing your biceps with back work, then attacking the biceps which will not be as strong. What's the point beside that they're warmed up pretty good from the back work. Working back & triceps and chest w/ biceps makes more sense. Just my opinion and it's only that. What do the rest of you think on this topic?

  21. I agree. My 3 way split is different than you described in some ways, but it does pretty much give arms their own day. Since I've done this my arms get a much better workout than they used to. Now I sometimes do MORE on my 2nd set than my first, something I could never do in my old upper/lower split.
  

  
 

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