Add An Inch To Your Arms In 1 Month

Man with Dumbells and Veins

Add An Inch To Your Arms! You Read That Right! 

To add an inch to your arms in one month, follow the routine shown below.

For biceps:

  • Preacher Curl
  • Cable Curls
  • Curl-Grip Chins

Perform the above triset with no rest in between exercises. Do 8 reps to failure for the first two movements. Go until positive failure on the chins. Do this triset twice, with 2-3 minutes rest between each one. After the second set, wait a minute or two. Then proceed with a set of negative only standing barbell curls with a straight bar. Lower the weight in approximately 6 seconds, and perform 6 reps.

For triceps

  • Close Grip Bench Press
  • Pulley Pushdown
  • Dips

Do this triset in the same manner described above for biceps. Are you able to perform more than 8 reps for the first two sets? Then train to failure and increase the resistance by 5% for your next workout. After your first two exercises, do dips until failure.

After the second triset, perform one final set of press-downs. Start with a resistance you can perform 4-5 reps with Then immediately reduce the resistance by 25% and perform as many reps as possible. Reduce the weight one final time by an additional 30% and go until failure. Finally, do the exercises listed below in the exact order, with no additional sets:

Dumbbell or Barbell Pullover; 1 set x 10 reps

Barbell Squat; 1 set x 10 reps

This is a variation of the fabled 20-rep breathing squat routine. It is said that a routine like this can add an inch to your arms. It’ll add inches everywhere else too.

How much bigger your arms will get depends on a lot of factors. You weren’t able to choose your parents so you’re stuck with your genetic potential to build muscles. You may have a good potential or you may be like most people with only average potential.

Add An Inch To Your Arms With This Alternative Routine

This is meant to be performed two days a week. Separate it by 2-3 days of rest.

Day 1

First 15 minute segment
  • Strict Barbell Curl
  • Supinated Grip Triceps Pushdowns
Second 15 minute segment
  • Incline Hammer Curl
  • Seated, Overhead Dumbbell Triceps Extension

Add an Inch to Your Arms – Day 2

First 15 minute segment
  • Preacher Dumbbell Curls
  • Decline Dumbbells Tricep Extensions
Second 15 minute segment
  • EZ-Bar Reverse Curl
  • Close Reverse Grip Bench Press
Third 15 minute segment
  • Low-Cable Curl (Left Arm)
  • Low-Cable Curl (Right Arm)

Add An Inch To Your Arms – The Super-Rest-Pause

This is best described as the performance of ten sets of an exercise. The number of reps change with each proceeding set. You will use very short, different-length rest-pauses between each set. For example, grab a 75 lb barbell. Do one strict rep. Rest for one second. Do two reps. Rest for two seconds. Do three reps. Rest for three seconds, and so on until you reach 10 reps.

Here’s the routine for using Super-Rest-Pause to add an inch to your arms:

  • Close grip bench press
  • Standing barbell curl
  • Reverse grip tricep pull-downs
  • Alternate dumbbell curls

All guys want bigger arms. The biggest hurdle most of them face is that over 90% of them are overtraining. These guys have turned a love for the gym into a too-frequent training schedule. Handling this hurdle requires mental toughness. Their first priority would be to allow their bodies to fully recover. Of course, the exception is guys just starting out. Also, those who understand training frequency. These guys have adjusted their training days to compensate for their ever-increasing intensity of workouts.

Model and top natural bodybuilder Anthony Catanzaro uses this routine to train his arms:


  • Barbell curls/wide grip: 5 sets of 12, 10, 6, 8, 4 reps
  • Incline bench seated dumbbell curls: 4 sets of 10, 8, 6, 4 reps
  • Concentration dumbbell curls: 3 sets of 10 reps


  • Cable press-downs with rope or v-bar: 5 sets of 20, 15, 12, 10, 8 reps
  • Triceps extensions with curl bar behind head: 4 sets of 15, 12, 10, 8 reps
  • Triceps dips between two benches: 3 sets of 15 reps or failure, whichever comes first


  • Barbell wrist curls seated: 5 sets of 15, 15, 12, 10, 8 reps
  • Reverse barbell wrist curls: 3 sets of 15, 12, 10 reps

Tricks To Help Your Arms Grow:

  • Eat well
  • Work the long head of your triceps
  • Do supersets
  • Lift heavy, rest a lot

Reflect on this quote from renowned Canadian strength coach Charles Poliquin, “To add an inch on your arms you must gain 10 lbs.” Now clearly that will differ among individuals based chiefly on their current size. You must understand that big arms are not built on triceps kickbacks and concentration curls alone. First off, you must re-examine your training program. Is gaining size on your arms the number one goal? Then get ready to start a three-day program that will enable you to rest, recover and grow.

They’re merely called “Popeye Muscles” by those non-workout types. You know, the tattooed sailor that would pop to life after tipping back a revitalizing can of spinach. Of course, it will take more than spinach to shape your biceps into rounded oranges. A lot of cable exercises are perfect for toning biceps muscles. Try arming yourself with the basic bicep exercises, aimed at developing strength and growth.

The truth is that doing heaps of isolation work on your arms will only take you so far. If you have to gain ten pounds to add on an inch to your arms it makes sense to center your exercise regimen on exercises that will build the most overall size. This means that isolation exercises are out and compound workouts are in. After all, why would you want to have a weak foundation when you can have the entire package?


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