How to Get "Bigger Arms" Fast (22 DAYS | NO B.S)

I'm going to help you to build bigger arms and guaranteed. By the time these 22 days are over, your biceps and triceps size are going to be much more significant than they are right now, and those t-shirts of yours are going to be a lot more filled up than they are right now. Let's start breaking it down day by day.

All right, so in order to make these noticeable arm gains, you're going to do some work with me, okay? But I promise you, as always, we're going to map it out day by day, step by step. And it actually starts with this calendar here. On the very first day, guess what?

You don't even have to do any work. You simply take out a tape measure, and you measure the size of your arms. Measure it at the highest peak of your biceps and towards the middle of your triceps.

And that's going to give you your arm measurement that we're going to do again on day 22. It's what happens on all those days in between where the magic actually happens. And that's where we're going to fit three workouts in per week for your biceps or related muscles like the brachialis that I'll get to in a

second, and three for the triceps. So you can see that we're going to alternate them, biceps, triceps, biceps, triceps, and biceps, triceps. You then get a day off, and of course, we come back, and we repeat that schedule for week two. And then to wrap it up, we get one more day off, and we repeat that

schedule one more time until that final day of measurement. So the first question you might be asking yourself is, well, how does this fit with everything else I do? Well, that's the point, guys. I'm actually making it so it will fit whatever you're doing right now. Let's say you're not doing anything

at all, but your main goal is to increase the size of your arms, you're just going to follow this plan exactly as it's laid out day by day with nothing else to change. If you are doing some other workout at the moment, whether it be total body, push, pull, legs, or even a bro split, you're going to want to

remove whatever components are dedicated right now to biceps and triceps specifically. Now, it doesn't mean to take out exercises that use your biceps like pull-ups or underhand rows, or that use your triceps like bench press or an overhead press. The fact is, you're going to continue to do your workout as

planned, and you're going to do this portion of it at the very end of whatever training you're doing. There's not a lot to do each day, but there is something you're going to have to do each and every day.

So again, after measuring day is complete, we come back with day two, which is dedicated to biceps. And actually, related to what happens on day three, we're trying to create a good mind-muscle connection with these first two workouts. Meaning, if I can get you to actually feel what a good complete

contraction is supposed to feel like, you're going to be able to start to build upon that in the other workouts of the week. So, we start with biceps on day two. And the exercise of choice, cuz there's only going to be one, is this one here. It's called the incline waiter curl. The waiter curl is going to limit

the arc of the dumbbell. In other words, we're not swinging the dumbbell way out in front of our body, which can invite the shoulder to do some of the work. No, we're bringing the dumbbell straight up, keeping the top of the dumbbell flat and parallel to the surface of the ceiling.