Chris Hitchko
- Chris Hitchko owns ShowUp Fitness, a personal training facility in the San Francisco Bay area. He is also an instructor at the National Personal Training...

Get Big Arms Before Summer

February 19, 2013 | Chris Hitchko

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Every guy dreams of getting big arms—which is why you see people in the gym doing endless sets of Bicep Curls and Tricep Extensions. These exercises will help you attain your goal, but what if I gave you a better way? (See also Build bigger arms in 2 minutes.)

With summer right around the corner, now is the time to start working on getting bigger arms. The better way to do it? Multi-joint exercises like Chin-Ups and Dips. These movements work multiple muscle groups at the same time, increasing the amount of time you engage your arm muscles.

In addition, you have to work your legs. Working these large muscle groups increases testosterone release, which stimulate muscle growth. Throw in shorter rest periods (30 to 90 seconds) between exercises to increase growth hormone release, and you create an ideal muscle-building environment in your body.

The following six-week program will help you gain inches on your arms. Before you know it, you will be busting out of your shirts. Welcome to the gun show!

Weeks 1-3

Perform three times each week on non-consecutive days, and rest for 30 seconds between sets

*Pick a weight you can lift six to eight times until fatigue. After the last rep, immediately reduce the weight by five to 10 pounds and continue until fatigue. Do this five times without rest, finishing with five- to eight-pounds dumbbells. Aim for 40 to 50 total reps.

Weeks 4-6

Perform three times each week on non-consecutive days, and rest for 30 seconds between sets

  • Superset: Broad Jumps - 3x10 + Push-Ups - 3xMax
  • Superset: Deadlifts 3x20 + Pull-Ups - 3xMax
  • Circuit: Repeat consecutively for four rounds without rest. Aim for 10 reps each exercise
  • Drag Curls (grab a barbell and drag the bar up to chest level)
  • Hammer Curls
  • Skullcrushers
  • TRX Dips

If you want those big arms for summer, then it's time to ShowUp! Follow us at www.facebook.com/showupfitness.

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Chris Hitchko
- Chris Hitchko owns ShowUp Fitness, a personal training facility in the San Francisco Bay area. He is also an instructor at the National Personal Training...

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