add size to your arms

Arm Trainig Program: Add One Inch to Your Arms in One Month

The crucial aspect of building muscle mass is succeeding to turn the pump you get while working out in the gym, into a permanent muscle. Of course, a quick set of high intensity exercises can always do the trick of pumping you up, just to find out those muscles deflated just a few hours later.

The solution lies in combining volume training with strength building exercises, and allowing sufficient recovery time before blasting up your muscles during the next session.

The striking gains resulting from this training program are probably due to two mechanisms.

1) The first mechanism involves the synthesis of protein that is taking place within the muscle cell, including all segments of its structure like the connective tissues, cell walls and contractile elements. Yet, this process seems to be be greatly accelerated by submitting the muscles to a specific type of stress, by increasing the training volume, and with the help of advanced knowledge of good nutrition and supplements.

2) The other mechanism is much more simpler, yet much more obscure and involves swelling of the cells that doesn’t affect the function of the muscles. For example, during an injury, the affected tissue can swell a lot, but the muscle function is limited. The function gets restored only when the swelling decreases.

This sets the premise for extrapolating that if the swelling is caught in the gap between the onset of pain and restoring the functionality, and we just keep on training, we can exploit the advantages of added cellular swelling.

The training programs that involve serious volumes have proven time and time again that hitting the same muscles on a regular basis by providing sufficient rest, the size gained from swelling and tissue development will be here to stay. In other words, the muscle size can keep on growing:

  1. By tearing down the muscle tissue and boosting the process of muscle building.
  2. Providing sufficient recovery time.
  3. Repeated attacking of the muscles with suitable volumes.

The training protocol presented here combines dropset and superset approach focused on your pump, and the method for building size known as time under tension.



The outer segment of your biceps, or the long-head, is generally much more easily activated by more vertical or pronate grip. As opposed to that, the inner segment (short head) is more easily activated in a supinated position. However, the simple fact is that you can achieve greater activation by supining. In this respect, it’s also good to know that you put greater emphasis on the short head when you position the elbow in front of your torso, and when you position it farther back, the emphasis is put on the long head.  However, research shows that the varying grips produce a difference only slighter higher than 10% in activation patterns. On the other hand, the difference is much more influenced by the variety of motion, altering elbow position and changing the amount of weights that are lifted. Since we want to cover all the bases, here we try to exploit all these variables.


Although it is generally thought that you should not turn your elbows out during an exercise, sometimes this position is as important as the inward position in order to activate all three heads of this muscle. The long head is best activated by performing full range of isolated dumbbell extensions. The medial shorter heads are activated by downward push. An additional outward twist can be added by using a rope.

Continues on page 2 (Training program) >>

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