31 DAYS FOR BIG ARMS

How much can you increase your arm size in 31 days?

If you follow a practical arm specialization program and do everything else correctly (diet, rest, supplements, etc.) I think it is realistic for a person of average genetics to gain 1” on your arms.

Can I guarantee that?

No, it might be more and it might be less. If you do set 1 for 12 reps, set 2 for 10, and set 3 for 8, then the next workout stick with the same weight.

§ If you find your strength increasing on these other exercises during your 31-day arm specialization program, then by all means, go ahead and increase the weight.

§ Only rest 1½ to 2 minutes between each set.

Arm Specialization

Now comes the fun part. You’ll never make any significant gains if you aren’t eating plenty of high quality food with an emphasis on lots of protein…preferably at least 2 grams of high quality complete protein per each pound of bodyweight.
What is a “complete” protein? That is a protein source that contains all the essential amino acids (protein is composed of amino acids) that are required by your body to support growth. Other foods like beans and nuts have protein, but it is an incomplete protein. I don't expect you to dive in and eat
all this the first day, I want you to eat progressively (just like you will train progressively) try to eat a bit more each week.
You don't have to use protein powder, it's not totally necessary. Any protein drink can be made with powdered milk instead of commercial protein powder.

BREAKFAST: Meat 1/4 lb, 3 eggs, 2 slices wheat toast, Milk or protein drink.

SNACK: Cottage cheese 1/4 lb, Fruit, Milk or protein drink.

LUNCH: Tuna Sandwich (6 oz tuna), Cottage cheese 1/4 lb, Salad, Milk or protein drink.

SNACK: Cheese sandwich 2 oz cheese, Milk or protein drink.

DINNER: Chicken 8 oz, Baked potato, Cooked vegetable, Salad, Milk or protein drink.

This is also very convenient because most of this food can be prepared and taken to work or school in a lunchbox or “Lil Playmate” type of cooler.
I learned a secret that many successful bodybuilders know to keep their bodies in a positive nitrogen state for growth. A positive nitrogen state means that there is always complete protein (protein is the only nutrient containing nitrogen) available in the bloodstream for growth and repair. Constantly sipping on a protein drink throughout the day should take care of that.

I’m sure if you follow this program and constantly strive to increase your training weights, while eating plenty of good food, you can’t help but make gains.
I wish you success in your training and hope to hear that you gained that magical extra inch on your guns over the next 31 days.