Plan to add an inch this summer

[getaway]

I'd like to see what the best routine and best route would be to add 1inch to my arms by mid september. Any tips? By the way is this goal not possible?

[Todd]

Best way to do this would be to lift heavy in ALL of your lifts...not just arm exercises. You MUST concentrate on the basic lifts (squat, dead lift, bench press, shoulder press, skull crushers, pushdowns, barbell/d-bell curls, etc) in order to build more lean muscle and in turn get your arms bigger. You're also going to have to eat enough clean calories in order to support your efforts in the gym so your body can grow.

This, along with lots of rest for total recuperation is what will allow you to add an inch or so to your arms. The time it takes for you to do this solely depends on factors such as your training intensity, your diet, your rest, your consistency with all of the above...as well as your own personal genetics.

That being said...there's nothing left to do but to get a game plan made up and put it into motion!

[getaway]

Full body 3x a week on alternates

Day A:

Deadlift 3x5
Incline Bench 3x8
Military Press 3x8
Shrugs 3x20
Single Arm DB Row 3x8
Superset: hammer curls, skull crushers 3x9

Day B:

SLDL 3x5
Dumbell Bench Press 3x8
Bent-over barbell row 3x8
DB Shoulder Press 3x8
Shrugs 3x20
Superset: Barbell Curl, Tricep Ext 3x9

Does this look good? Or should I aim for a split?

I use full body splits because I workout at home and don't have the access to a variety of machines, cable/pulleys etc.

[Gooseneck]

Good post Todd.

[Todd]

Originally Posted by getaway

Full body 3x a week on alternates

Day A:

Deadlift 3x5
Incline Bench 3x8
Military Press 3x8
Shrugs 3x20
Single Arm DB Row 3x8
Superset: hammer curls, skull crushers 3x9

Day B:

SLDL 3x5
Dumbell Bench Press 3x8
Bent-over barbell row 3x8
DB Shoulder Press 3x8
Shrugs 3x20
Superset: Barbell Curl, Tricep Ext 3x9

Does this look good? Or should I aim for a split?

I use full body splits because I workout at home and don't have the access to a variety of machines, cable/pulleys etc.

I personally prefer regular splits, not full body workouts, because you can more thuroughly work each body part each week. You can really only hit each body part "a bit" during a full body workout...because if you were to thuroughly work each body part during a full body workout, you'd be there for about 3 hours or more...lol. So if you're looking to get the most out each workout, I would suggest a regular split.

Just my .02 cents tho.

[Gooseneck]

I agree, I'm a big fan of the splits. Of course I always rearrange and tweak the days and lifts, but its always a 2 part split.

[getaway]

Originally Posted by Todd

I personally prefer regular splits, not full body workouts, because you can more thuroughly work each body part each week. You can really only hit each body part "a bit" during a full body workout...because if you were to thuroughly work each body part during a full body workout, you'd be there for about 3 hours or more...lol. So if you're looking to get the most out each workout, I would suggest a regular split.

Just my .02 cents tho.

can you elaborate on what a good split would look like if my plan was to add an inch?

[westside24]

Originally Posted by Gooseneck

I'm a big fan of the splits, but its always a 2 part split.

Im sure you are buddy.

LoL Dont beat me up

[westside24]

Originally Posted by getaway

I'd like to see what the best routine and best route would be to add 1inch to my arms by mid september. Any tips? By the way is this goal not possible?

Yea lifts weights... in all your pics youve posted over the past year, you dont seem to made any improvements, and you dont even look like youve lifted a weight... no offense, but maybe you just need a wake up call to get out there and bust your ass and quit worrying about minor belly fat...

Do this...

Day1 - Deads, Squats, GHRs, Leg Press, Calf Raise, Seated Calf Raise, Ab Planks, Weighted Situps.. 2-3 sets each

Day2 - Pullups, Rows, Pulldowns, Pullovers, Inclines, Flat Presses, Flys or cables, Shrugs, More shrugs! 2-3 sets each, make inclines presses your

Day3 - Military Press, Reverse Fly, Front Raise, Lateral Raise, Dips, BB Curls, Skull Crushers, Hammer Curls, Wrist curls, Reverse Wrist Curls... I superset all of these... 2 sets each, no more....

Thats just what I do, you dont have to follow that, or even read it. I just keep finding myself giving you input and advice hoping maybe youll wake up and smell the coffee. it would be cool to see you achieve your goal finally.

Good luck, peace..

[getaway]

problem with that is i workout at home, so all i have to work with is a bench, dumbells a bar and barbells, and a chin up bar.

[getaway]

Day 1: Back/Chest

Deadlift 3x5
Flat Bench 4x5
Bent-over barbell row 4x8
Incline DB press 3x8
Single Arm DB Row 3x8
Slight Incline Bench 3x8

Day 2: Rest

Day 3: Shoulders

Military Press 4x8
Lateral Raise 3x8
Seated DB Press 3x8

Day 4: Rest

Day 5: Legs

Squat 4x15
Calf Raises 3x20
SLDL 3x10
Ham Curls 3x10

Day 6: Arms

Superset 1
Barbell Curl
Standing tricep ext.
4x8

Superset 2
Dumbell Curls
Skull Crushers
3x8

Concentration curls 3x8
Unweighted dips till failure 3xfailure


Day 7: Rest

[getaway]

Day 1: Chest/Shoulders
Flat Bench 4x5
Incline DB press 3x8
Slight Incline Bench 3x8
Military Press 4x8
Lateral Raise 3x8
Seated DB Press 3x8

Day 2: Back

Deadlift 3x5
Bent-over barbell row 4x8
Single Arm DB Row 3x8
Chin ups 2xfailure

Day 3: Legs

Squat 4x15
Calf Raises 3x20
SLDL 3x10
Ham Curls 3x10

Day 4: Arms, Abs

Superset 1
Barbell Curl
Standing tricep ext.
3x8

Superset 2
Dumbell Curls
Skull Crushers
3x8

Concentration curls 2x8
Unweighted dips till failure 2xfailure


Day 5: Rest

Repeat

Does this look good? Excersises not done in any particular order

[LiftGirl]

That looks good. Make sure you do the most compound exercises first (those involving the most muscles) and work your way down the the most isolationist (is that a word?) exercises last.

[westside24]

Originally Posted by getaway

problem with that is i workout at home, so all i have to work with is a bench, dumbells a bar and barbells, and a chin up bar.

I work out at home to, and I also have a bench Olympic barbell, plates, Dbs, and a pullup bar/dip station...

And I can do all of those listed above...