So you want as much muscle on your arms as possible in 4 weeks huh?
Alright here’s what you need to do. All advice given below is science based and has been tested on many of my own online clients.

1. Train your arms multiple times a week: We’ll get into specific exercises in a minute, but what’s important is training your arms multiple times a week. Most guys only train arms once a week and research has clearly shown higher frequency of training is better and allows you to do more quality sets. I recommend you do at least one arm related exercises 2–5x a week.

2. Do a combination of compound and isolation exercises: A combination is where the biggest arms will be built. Compound exercises are things like presses, rows, chin ups, and dips. Isolation exercises are things like skull crushers, tricep extensions, lateral rasies, and bicep curls.

3. Vary the rep ranges, load, and intensity: When you train a muscle multiple times a week, you don’t want to murder it every single day. Keep overall intensity pretty high, but don’t go crazy every single training day. Some days go heavy, some days go lighter, some days go high volume (more sets/reps), and some days go low volume.

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