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The Best Way To Build Bigger and Stronger Arms

Most men like to get leaner and more athletic during the summer months, but as the days get cooler and you have a little more time on your hands with the kids at school, the fall season is a great time to turn up the heat on your your workouts and focus. in the making of some arms that tear the sleeves.

Yes, this routine will focus on muscle hypertrophy, which is just a fancy name for muscle growth…

From the very first time someone lifts a weight, the first exercise they usually go to is the standing dumbbell curl, and if you ask someone to show you their muscles, they’ll usually roll up their sleeves and flex their biceps. But what kids don’t understand is that the triceps. the horseshoe-shaped muscle at the back of your hand makes up two-thirds of the arm. Now, as a busy dad, if you’re really pressed for time, I recommend focusing on full-body compound exercises like squats, deadlifts, pullups, and pressing variations to get the most out of your workout, but if you really want to increase the size and strength of a particular muscle group may require a little extra attention.

Ride the Wave

Wave loading refers to a lifting technique where the weights and repetitions change with each set within a wave. A wave is usually a group of 2-3 sets. Normally 2 waves are performed when training for muscle size, while 2-4 waves can be used when training for strength. The goal is to try to use heavier weights with each new wave.

Over the years I have found this to be the BEST method for building muscle and getting stronger INSTANTLY in the gym.

Wave loading works by activating your body’s nervous system, which is basically your body’s information highway to send signals to working muscles.

It simply tricks your mind and body into lifting heavier loads, which in turn can lead to more muscle.

By gradually building up to a heavier weight in your first wave, you’ll be able to handle much heavier weights in your second wave than if you just built up to a heavier weight the old way.

For example, you might be able to curl 5 reps of 50lbs normally, but after doing a wave load you’ll probably be lifting at least 60lbs for 5 reps in the same workout!

Along with the wave loading technique, this arm workout also includes Competitive Supersets where you rotate back and forth between opposing muscle groups, in this case, biceps and triceps. This boosts performance, saves time, and (in my best Arnold accent) will get you “up and running!”

Amazing arm workout

A1 Close Grip Preacher Curls, (7,5,3 Wave Loading), 1st wave set 7, 5, 3, 2nd wave, set of 7, 5, 3, 75 secs rest

A2 Close Grip Bench Press, (7,5,3 Wave Loading), 1st wave set 7, 5, 3, 2nd wave, set of 7, 5, 3, 75 secs rest

B1 Incline DB Hammer Curls, 4 sets of 6-10 reps, 60 seconds rest

B2 Decline EZ-Bar Tricep Extensions, 4 sets of 6-10 reps, 60 seconds rest

C1 Standing DB Zottman Curls, 3 sets of 10-12 reps, 45 seconds rest

C2 Rope Tricep Cable Pushdowns, 3 sets of 10-12 reps, 45 seconds rest

A1-A2 means do one set of exercises, rest and perform the second set of exercises, or if you’re pressed for time don’t rest at all between supersets!

*Stick to this routine for 4-6 weeks and don’t do more than two wave exercises in one workout as it puts a lot of stress on your nervous system and pay attention to getting enough recovery between workouts with proper nutrition and a good night’s sleep. Probably not the best workout routine if you’re a sleep-deprived new dad!

Also, feel free to cuss me out in the comments section when you’re struggling to comb your hair the next day due to some new muscle soreness. The pain will turn to pleasure when people start grabbing your hands and asking “Are you working out?”

So if you’re tired of slaving away at the gym for months trying to bulk up your arms, try wave loading and enjoy the ride to build some awesome arms.

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