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A 1 Month Arm Building Weight Lifting Routine

A 1 Month Arm Building Weight Lifting Routine

There is no such thing as a "shortcut" in the world of muscle building. Anything you wish to develop more requires a sincere effort devoted to the principals that work. There are certain truths that you MUST have in your weight lifting routines for them to be successful. In other words taking a "pill" will NOT make your arms more muscular. Nor is there any "trick or secret" move that people with big arms know that you don't. However, even the best and most experienced lifters have areas that lag, or things they wish to focus on. For example let's say you have an event coming in a month and you would like your arms to look as big as possible by that time. You can train for the next month, with arms as a focus, and you would be able to impact their size and appearance more than if it was just a body part in the rotation of your weight lifting routines.

So knowing this, even as a relative beginner, are there things you can do, to achieve faster results for any body part, over another, IF that happens to be a SHORT term goal? The answer is yes. But remember, I am talking about SHORT TERM faster results. Any body part can be shocked into quicker growth for a short period of time. But if you don't adhere to the principals of successful weight lifting routines, ultimately the "shock treatment" stops working and you no longer have a "successful weightlifting routine" for that particular body part.

Arms. Canons. Guns. Pythons. Big bulging biceps and massive cut tri's. Does that about cover it? If I had a dollar for every person (no, NOT just guys) who wanted to get bigger arms, well, I would have a LOT of dollars! You will find many articles on the site devoted to arm training. They are all geared to how to build your arms, correctly, so that they grow as a part of a total appearance altering program. They are all based and grounded on the "truths" of successful LONG TERM weight lifting. The life, physique and lifestyle altering, health improving, damn I look good kind of thing, that EVERYONE SHOULD be interested in.

But that party is in a month. Can I "tighten" up my arms some by then, even IF I don't lift regularly? Oh, yeah. Here's how................

I reiterate that this 30 day arm focused lifting plan will only be successful for the short term goal. Beginner or seasoned lifter, you can't keep doing "this" and have it continue to "work" as it does for about a month.

All bicep curls and triceps isolation does not exist. None. Zero. Why? You can't move enough weight to make a difference that's why. 75 lbs is 75 lbs. 20 lbs is 20 lbs. If your biceps are only big enough to be able to curl 20 lbs, but can do it 100 times are your arms bigger than mine? I can curl 75 lbs, but I can only do it 4 times. Do you think if you curl 20 lbs enough times that somehow, someway, you will be able to run up grab the 75's and suddenly be able to knock out 4 reps? Riiiight. Think again. Oh, you will build up, go from 100's of curls with 20's to 100's of curls with 25's to 100's of curls with 30's and so on. Riiiight. MAYBE 20 years from now your arms MIGHT eventually grow enough to finally get there. But I doubt it.

No, big muscles come from big weights. I know, you are thinking that the bicep and triceps are relatively small muscles therefore the amount of weight need to move to grow is relative. That's why your arms are SMALL. 75 lbs is 75 lbs. 20 lbs is 20 lbs. Stop thinking that big muscles come from small weights, REGARDLESS of the muscle or it's current size.

You are going to do 4 things to make your arms grow and tighten in one month.

First, no bread, pasta, rice and potatoes for 4 weeks. Arms are not tight FAT! Tri's don't show when arms are FAT! Process carbs make you fat. Period. Really, it's too many calories that make you fat. But for THIS month if you eat ANY process carbs you will be eating to many calories. Why?

Second you MUST consume 1 gram of Protein for every pound of body weight. Now, that's simplistic in approach. You can calculate your exact protein requirements, but for this month, this way will suffice. If you haven't already been doing the low carb, no processed carb, high protein diet thing, then this is good enough.

It's almost impossible to lose fat AND build muscle at the same time. But if you are a relative beginner or you haven't been eating this way regularly, then for about a month you can drop some flab by eliminating processed carbs, and add some muscle, but only IF you get higher protein intake, exclusively. I STRONGLY recommend you do this with low carb, low fat muscle building supplements. It is SO much easier going this route for a month than trying to become a culinary expert on proper eating and serving size.

Now the nuts, numbers 3 and 4. It doesn't get any simpler than this. For a month it also doesn't get any MORE EFFECTIVE and EFFICIENT.

Chin ups and full body weight dips. For 30 minutes every other day you alternate and do as many in this half hour as you can. Here is what I do:

I do a set of 5 chin ups, then walk over to the dip station and do a set of 10. I walk back, slowly to the chin up bar, do another set of 5. Get a drink, walk slowly to the dip station and do another set of 10. I keep repeating this for 30 minutes. Okay, I am lying. A little. About 8 sets in, I start resting a lot longer between each exercise and I don't get 5 chin's or 10 dips. My guess is neither will you. So slow down and just keep going for 30 minutes. If you can only do 1 chin up and 1 dip your very first set, fine. Then do 1. But for the next 28 minutes keep trying to do a 2nd of each. At the end of a half an hour go home. Rest a day, and come back and do the exact same 30 minutes effort again.

If you have to modify the chin's then do so. Jump up and allow yourself to do the negative , slowly, only. That's fine. Same on the full body dips. You can put your feet on a bench or the floor if necessary. Check out How to do Dips and How to do Chin Ups for more detailed explanations of how to modify.

The point here is to do nothing but whatever you can chin up and dip wise for 30 minutes.

If you can do only 1 of each at the start, which by the way is the average for someone in the gym, the average for all people, regardless of age or fitness level is ZERO OF EACH, at the end of a month you WILL BE ABLE TO DO MORE OF EACH. I don't know what you happen to weigh, but don't you think being able to "curl" that amount (which is basically what a chin up is) and "press down" that amount (which is basically what a dip is) will be moving more weight than 15-20 lb dumbbells is, and we already know which requires more muscle, thus which gives bigger, tighter arms.

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