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The Best Way To Build Bigger and Stronger Arms

Most guys want to lose weight and exercise during the summer months, but with cooler days and a little extra time with the kids at school, the fall season is a great time to turn up the heat and focus on your workouts. to build some arms to divide the sleeves.

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

From the first time someone picks up a weight, the first exercise they usually go to is a standing biceps curl, and if you ask someone to show you their muscles, they’ll usually roll up their sleeves and flex their biceps. But what guys don’t realize is that the triceps muscle; the horseshoe-shaped muscle on the back of the arm makes up two-thirds of the arm. Now, as a busy dad, if you’re really pressed for time, I still recommend focusing on full body compound exercises like squats, deadlifts, pull-ups, and push-ups to give you the most bang for your training buck, 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 reps change with each set within a wave. A wave is usually a group of 2-3 sets. Normally, 2 waves are used for muscle size training, while 2-4 waves can be used for strength training. The idea 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 in the gym.

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

It simply forces your mind and body to lift heavier loads, which in turn can lead to more muscle mass.

By gradually working your way up to a higher weight in your first wave, you’ll be able to handle much heavier weights in your second wave than if you’d worked your way up the old fashioned way.

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

Along with the wave loading technique, this arm exercise also includes Antagonistic supersets where you rotate back and forth between opposite muscle groups, in this case biceps and triceps. This increases performance, saves time, and (in my best Arnold accent) gets you “pumped!”

Amazing arm workout

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

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

A1-A2 means do one exercise set, rest and do the second exercise set, or if you’re in a rush, don’t rest at all between supersets!

*Stay with this routine for 4-6 weeks and don’t do more than a few wave packed exercises in one workout as this puts a lot of strain on your nervous system and pay attention to adequate recovery between workouts with proper nutrition and good sleep. Probably not the best exercise routine if you’re a sleep-deprived new dad!

Also, feel free to cuss me out in the comments section if you have trouble combing your hair the next day due to some newfound muscle soreness. The pain turns to pleasure when people start grabbing your hands and asking you, “Are you working out?”

So if you’re tired of slaving away in the gym for months trying to add to your arms, try wave loading and enjoy the ride of building amazing arms.

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