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Mind Pump: Raw Fitness Truth
2565: Add 1/2 Inch to Your Arms in 30 Days
Mar 31, 2025
Discover how to add half an inch to your arms in just 30 days with strategic training. Learn the importance of compound exercises, targeted trigger sessions, and the right nutrition. You'll find out why overtraining can stall growth and the significance of a good pump. Plus, explore whether cheat reps have their place in your routine. It's all about balancing form, volume, and recovery to maximize muscle growth and aesthetics.
29:00
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Quick takeaways
- To effectively increase arm size, focus on reducing overall training volume for other muscle groups while intensifying arm-specific training three days a week.
- Incorporating compound exercises and ensuring adequate recovery through nutrition and sleep are critical for achieving significant muscle growth in a short period.
Deep dives
Focus on Arm Training
To successfully add a half-inch to your arm size in 30 days, a focused training approach is essential. Instead of piling on more volume across all muscle groups, one should decrease the overall training volume for the body while increasing the focus on arm training. This entails dedicating three days a week to targeting both biceps and triceps with a structured plan of 10 sets each, while maintaining minimal volume for other muscle groups. This balanced approach prevents overtraining and allows the body to respond effectively to the heightened intensity on arms.
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