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- [00:00]
Grow Therapy Announcer
You are the most important relationship before you swipe, text or worry about being too much. Start with you Grow Therapy helps you build self worth, set boundaries and show up as your full self. Whether it's your first time in therapy or your 50th, grow makes it easier to find a therapist who fits you, not the other way around. They connect you with thousands of independent licensed therapists across the US offering both virtual and in person sessions. No nights and weekends. You can search by what matters like insurance, specialty, identity or availability and get started in as little as two days. And if something comes up, you can Cancel up to 24 hours in advance at no cost. There are no subscriptions, no long term commitments, you just pay per session. Grow helps you find therapy on your time. Whatever challenges you're facing, Grow Therapy is here to help. Grow accepts over 100 insurance plans, including Medicaid in some states. Sessions average about $21 with insurance and some pay as little as $0 DEP, depending on their plan. Visit growththerapy.com booknow to get started. That's growththerapy.com booknow growththerapy.com booknow availability and coverage vary by state and insurance plan.
- [01:11]
Katie Duke
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- [02:12]
Mind Pump Announcer
If you want to pump your body and expand your mind, there's only one place to go.
- [02:18]
Sal DeStefano
Mind Pump Mind Pump with your hosts.
- [02:20]
Mind Pump Announcer
Sal DeStefano, Adam Schaefer, and Justin Andrews.
- [02:25]
Sal DeStefano
You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today we talk about the fastest way to grow Your arms. Look, you want your arms get bigger. You want those biceps, you want those triceps, you want to do it fast. All right, we're going to give it to you. Do what we say, you'll build your arms faster than you ever have before. By the way, we have a guide that we wrote to go along with this episode. It's totally free. That breaks everything down, gives you some guidelines. You want big arms? Here's what you do. Go to mapsbigarms.com, get the guide. It's totally free. Now, this episode is brought to you by our sponsor. See, now this is the world's best probiotic. Now, here's the deal. Probiotics have been shown in studies. Of course. They improve your digestion. They also reduce inflammation. They also help with mental health. Look up the studies. Anxiety, depression, they help with your skin. Here's what's really crazy. Data is coming out showing that probiotics help with fat loss and muscle gain, faster recovery. Not making this up. You could check me. Fact check me if you want. Anyway, if you want a probiotic and you want the best one, we picked it. We know. We know which one's the best. It's seed. Go to seed.com mindpump. Use the code 20. Mindpump. Get 20% off. We have a brand new program launching right now. It's called the Great eight Maps Great Eight. It's one lift a day. It's an eight day split. We only picked the eight exercises you ever need to do for a balanced, strong, incredible physique. It's one of the easiest, most simple, yet most effective programs we've ever created. 50% off. Go to mapsgreat8.com that's mapsgreat8.com, use the code launch. That'll give you 50% off. You'll also get a free nutrition guide with it. And if you sign up before the 22nd, you'll get five days of free coaching with Cole, one of our top trainers. Go check it out. All right, real quick.
- [04:17]
Adam Schaefer
If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear? Over@mypumpstore.com I'm talking right now.
- [04:26]
Sal DeStefano
Hit pause.
- [04:27]
Adam Schaefer
Head on over to mypumpstore.com that's it. Enjoy the rest of the show.
- [04:31]
Sal DeStefano
All right, let's talk about building guns.
- [04:34]
Justin Andrews
Arms.
- [04:34]
Sal DeStefano
You want big arms? We're gonna talk about the fastest way to grow your arms. Now, we're going to cover things like diet, sleep, but we're also going to talk about the secrets to exercise programming. What's the right amount of sets? What's the right amount of programming? Are all the exercises the same or is there combination that has been shown to build the biggest, most awesome looking arms. And then we're going to throw in a hack at the very end. So stay tuned. Let's get to it.
- [05:02]
Justin Andrews
I used to, this wasn't, this was like the first, I don't know, three years of my lifting. It was let's say arms.
- [05:11]
Sal DeStefano
Arms. Every day was arms, arm day. When's leg day? This is, you know, I've trained a lot of people and you know, of course trained myself and you know, any muscle group. Now of course genetics plays a big role. So genetics will determine the size, the length of a muscle, the attachments, but you can build any muscles. And so you just have to approach it the right way. And now the issue is that most people a don't approach it the right way. They don't feed themselves properly or the volume is just wrong. It's wrong across the board. And so they end up frying their body. They end up trying to target a group of muscles or a body part. They end up just doing so much more work and then nothing happens. And then they're stuck with this. Like I have stubborn arms, they just don't grow. That's not true. If you do what we're going to say right here, it's not uncommon to see an inch of growth in your arms in you know, a 90 day hunt, you know, period or 120 day period. Like it can definitely happen. You just got to apply these things and be consistent with them and it will happen. You do what we say, it's going to work.
- [06:17]
Justin Andrews
Would you, would you argue that arms are one of the easier body parts to develop for most people?
- [06:24]
Sal DeStefano
That's a good question. I think it's a body part most people don't skip. So maybe that's why.
- [06:29]
Justin Andrews
But I would make the, I would make the argument that's more because we're just better connected to them than almost anything.
- [06:34]
Sal DeStefano
Yeah.
- [06:35]
Adam Schaefer
Pretty straightforward. Yeah, for the most part.
- [06:36]
Sal DeStefano
Yeah.
- [06:36]
Justin Andrews
Right, right. Like, like, like part of, like when you, a lot of times when you have a lagging body part aside from just training volume. So that is just like a poor connection. Good connection.
- [06:45]
Sal DeStefano
Right.
- [06:47]
Justin Andrews
Especially a good full range of motion connection to the full range of that muscle where I feel like bison tries less of that.
- [06:55]
Sal DeStefano
Right.
- [06:55]
Justin Andrews
I mean most people can connect, are pretty connected to their, their bicep and triceps So I would, I would argue that it's one of the easier body.
- [07:03]
Sal DeStefano
Parts to develop if you do the right things. I will say this a lean. So like, like an impressive because it typically has to be lean looking. 16 inch arm is not common. A 17 inch arm is very not common. 18 inches. And you're not going to see that almost anywhere. But I will say this, most guys can get in the 16, 17 inch range with nice definition if they do the right things. That's not out of the realm of what you can accomplish now. 18, 19 and plus. Well, now you're talking genetics, years of training and all that stuff. Maybe synthol. But most people can get really impressive arms. So if you struggle here or if you're just like, look, I want to, for the next 90 days I want to make a big difference in my arms. Follow what we're about to say. So we're going to set the stage first. Okay, we're going to talk about setting the stage. Because if you don't set the stage, if you don't set the foundation, everything else we're going to tell you is going to be a waste of time. And we're going to start with diet. Okay? If you're not feeding yourself enough calories and protein, I don't care what you do, I don't care what you do, you can have the perfect routine. You will not build your arms. It's just not going to happen. You don't have the building blocks to build your arms. And to put it differently, you need to eat more calories than you burn to build any muscle. I don't care what muscle you're talking about. If you're going to go on this path of like, okay, for the next 90 days, my goal is to make my arms bigger. I want more muscle in my arms. You can't do that while simultaneously saying, I'm going to get shredded and get abs and go in a calorie deficit. It's not going to happen. They're competing goals and you'll end up getting neither of those. You might get lean, but you definitely won't get arms.
- [08:45]
Justin Andrews
Well, I'm looking at the list and the order that you put. I'd actually make the argument that you've ordered these in the order of operations too. Step one, gotta be in a calorie surplus. It doesn't matter what muscle we're trying to build. If you do, if you do not give the body the building blocks in order to do that. I don't know how great of A signal. I don't care how great the workout.
- [09:03]
Sal DeStefano
Is, I don't care how many steroids you take.
- [09:05]
Justin Andrews
That's right. You will not build. You will not build unless you do that. So for sure that's first and foremost is hitting enough. Hit protein and hit in calories.
- [09:13]
Sal DeStefano
And we're talking about a gram of protein per pound of body weight is what you need to hit consistently. So not like sometimes, but every single day, hit it consistently. This is very difficult if you've never done this on a consistent basis. It takes work and planning. You don't do this by accident. If you're trying to hit 150 grams of protein a day, that's 50 grams of protein three times a day. That's a big amount of meat. For most guys, it's going to be more than that. Most guys are going to be close to 180 to 200 grams. You know, you're eating four meals with 50 grams of protein. What is that, nine ounces of meat in each serving. How many eggs is 50 grams of protein? It's like, what is that? 10, you know, nine eggs. So this has to be consistent day in and day out. And they need 500 more calories than you're currently consuming just to cover the buffer. Like, do those two things set the stage? Because if you don't do those, everything else we say is a waste of time. Yeah, yeah, yeah.
- [10:08]
Justin Andrews
Next would be like, sleep, get some sleep. I mean, just because every night get good sleep. And I think that I wish I understood this more when I was younger.
- [10:16]
Sal DeStefano
So do I.
- [10:17]
Justin Andrews
Because, you know, I thought like, probably a lot of young lifters think is that the, the work in the gym is so important, the exercise that I'm picking how hard I train and. And what I'm lifting. But really that's just a signal for. You're telling your body that it needs to build muscle. It's when you go home, eat and sleep, when the building process actually. And so obviously the food is first and foremost, but so this close second is at rest. Because if you don't rest and recover, then it won't build also. So I feel like this is easy one and two.
- [10:47]
Sal DeStefano
Yeah, put poor sleep or consistent poor sleep. And I'm not talking about terrible sleep. Everybody knows when they get terrible sleep. I mean, if you get the kind of like, it's not great, six and a half hours a night, I go to bed really late Friday nights, I sleep in on Saturday, do the same thing on Sunday. Monday comes around, I'm jet lagged because I've thrown off my circadian rhythm. I play video games at night or I'm on social media. Poor sleep is anti muscle. It's not just hard to build muscle, it's actually anti muscle. In fact, there's really interesting studies on this. They've put people in calorie deficits where they're all eating the same calories. One group gets bad sleep. I think it was five and a half hours. The other group gets good sleep. The poor sleep group lost half as much body fat and twice as much muscle with the same calories. When it comes to injury, poor sleep is one of the greatest risk factors for injury. Destroys your recovery. It's actually pro fat, anti muscle. So if you get really, if you're not getting good, like, throw the good sleep in, try it for 30 days, and then come back and tell me it doesn't make a huge difference. It's like the biggest difference you'll ever experience. I remember the first time I experienced this because like you as a kid, you get away with, you know, poor sleep or whatever. And I remember I was reading. I don't remember who it was. It was an old time lifter. And they, you know, I kept writing these old manuals on the bronze era of strength athletes, and every single one of them said sleep. And I remember thinking, like, I thought that was like a modern. Like, I thought everybody said that, but these guys were saying Hackenschmidt. Yeah, dude. Like they were saying it back in the 1800s, early 1900s. And they were all talking about it. Yeah. And so I gave myself 30 days of making this a priority. It was so crazy, the difference.
- [12:30]
Adam Schaefer
They'd up their calories with like cream and like heavy creams and like all these other things. We would never think steak. Yeah. Get a bunch of sunlight. And you know, they were doing all those things to enhance naturally. But yeah, it was definitely the recovery that. That put them forward.
- [12:45]
Sal DeStefano
Totally. All right, next up now let's talk about the workout programming. So what we're going to do because we're targeting the arms, biceps and triceps, is we're going to push the upper limit of the amount of volume that we see in the data that contributes to muscle growth. Okay, so we're actually going to have you do a lot of sets for arms, for biceps and triceps, which, by the way, by doing that, which we'll get to in a second, that means you got to take it away from other places. This, by the way, is the biggest mistake. Yeah. People make is they add sets on top of their current workout and then.
- [13:20]
Adam Schaefer
They tip over, place too much because otherwise we're just adding everything on top of what it already was. A lot of volume. So then your body just has to fight the extra hard to recover for that, you know, additional amount that you just introduced. But when you could be a lot more effective and prioritize it to, you know, the arms, replace it with like certain exercises.
- [13:40]
Sal DeStefano
Now that's right.
- [13:41]
Adam Schaefer
The priorities there, I, I think this.
- [13:43]
Justin Andrews
Paired with the bad sleep or not as good asleep as I probably could have got in my earlier years is probably one of the biggest things that kept me from, from growing totally. Was not only because it, because it also feeds into that.
- [13:56]
Sal DeStefano
Right.
- [13:56]
Justin Andrews
So if you're over trained, because back then it was just like more is better. So, oh, if I want to grow this, I was just add, add more volume, more intensity. And then that also affects sleep and then sleep affects recovery and growing. And so I was like in this vicious cycle and you feel like you're doing so much that you should be getting all these results. And I think if I understood like how much I should have scaled back on my other body parts and focused on sleep, I probably would have grown so much faster and sooner.
- [14:24]
Sal DeStefano
Totally. So. So let's talk about the volume for arms and then we'll get to how do you volume in other places? And we'll comfort everybody when you do that because that's, everybody freaks out when they cut volume from other body parts. So when you look at the data on the kind of upper limit of where you're going to see progress for a body part, it's typically between 18 to like 27 sets, give or take. Some. Some are going to say more, some less. But I'm basing this also off my experience. If I have somebody who's well rested, well fed, they're training well, and we're trying to bring up a body part, it typically falls around 18 to 27 total sets per week. Now you're gonna split this up over three days. Okay. 18 sets for your arms in one workout. Especially 27 sets for arms in one workout. The back half of that workout's gonna be a waste of time. You're just in the gym doing exercises because you're totally fatigued. So you're gonna divide that up over three workouts. So it looks like six sets or six to nine sets for biceps and triceps on Monday, Wednesday and Friday. So you're dividing it all up? Yep. And that's going to give you that Total amount of sets. Now let's talk about reducing volume everywhere else. So what you need to do is you're going to look at all the sets you do for the, for the week and you're going to cut out the sets that you're going to replace or add to your arms. So if your normal arm, if your biceps normally get nine sets for the week, which is traditional, that's kind of a standard amount of sets for, for a four biceps, for example, nine sets, you're about to double it. Cut nine sets at other areas. So here's where I'm going to give you some comfort. People worry when they cut the volume down for the body parts, you're going to lose muscle from those areas. So I don't want to take stuff away from my chest or my back or my legs because then they're going to go down and yeah, my arms are bigger, but now I lost these other body parts. Won't happen. The amount of volume that you need to keep the muscle you built is a lot less.
- [16:15]
Justin Andrews
One seventh.
- [16:16]
Sal DeStefano
That's. Yeah, that's required to build it so you won't lose any muscle. You're not going to progress in all those areas. But who cares? The goal right now is to build bigger arms. And by the way, if you're going to develop a body part, your approach is always better to focus on that area rather than focusing on everything all at the same time. Yeah, it's a much better specificity.
- [16:37]
Justin Andrews
I mean, if you've heard me talk about my journey competing, this is what it looked like. Of course I could have. I mean, every time I would get ready for another show, I wanted my entire body to look better, but I always focused on like one muscle group. It was just one because, and that's for this reason right now is I knew that I was already at a high training volume. I'm going to ramp up a certain body part, which means I got to take back on the other. I don't want to take any huge steps back, but I know that as long as I keep some sort of volume in there, this goes up. I can feel trying to do three, four, five different muscle groups all at once. Just impossible to scale all that volume. And in, in a, in a training cycle, you're far better off on focusing on either one. I always like one big muscle group. Or you could do too small. Like.
- [17:18]
Sal DeStefano
Yeah, biceps and triceps are small, right?
- [17:20]
Grow Therapy Announcer
Yeah.
- [17:21]
Adam Schaefer
When you minimize the, all of that and you prioritize it to the specific areas of the body, it Just responds better, it grows better. Everything works better. If you give it just like that minimal task, it'll. It'll get a lot further on.
- [17:34]
Sal DeStefano
Now, here's the fun part, right? The fun part is, all right, what exercises should I do? Does it matter? Sometimes people think it doesn't matter when it comes to arms because they're basic biceps, triceps. So biceps, you know, flex the arm, triceps, extend the arm. So I guess I'll just pick, you know, different exercises for all these sets. That's okay. You're gonna be good doing that. But if you really want to maximize this, there's a formula. And I don't care what exercises you guys pick for these, but there's a formula that works so well for building biceps and triceps. I've used it many times. I know Adam's done the same thing when he was competing and used it for clients as well. There's such a great formula. And here's what it looks like. You do an exercise that's a heavy compound lift for the body part. So it could look like dips or close grip bench press. For triceps, it could look like curl grip chin ups or curl grip, pull downs, where you're focusing on the biceps for biceps, then you pick an exercise that stretches the muscle. So for biceps, like, an incline curl is a good example for triceps, and overhead tricep extension would be an example. And then the next exercise is one that just focuses hard on the squeeze. Could be a concentration curl. For biceps, it could be a rope press down for triceps, that formula. Right. I don't care what exercise you throw in there, as long as it fits. Compound, heavy stretch, squeeze, such you have, like, very good programming with that. Reps can be 8 to 12. I really don't care. You can play with the different reps. You don't have to get too complicated. But if you just did that, this was get the loud.
- [19:05]
Adam Schaefer
Yeah. Signal and then follow that right up and superset. Sometimes I love doing that.
- [19:09]
Justin Andrews
This was one of our first mind pump TV videos that we did. So.
- [19:14]
Sal DeStefano
Yeah.
- [19:14]
Justin Andrews
So if you're looking for exercise examples like you just kind of listed off, we did. We did a video. This is back in the days when Doug used to shoot them, and we did them all three together. But I. I remember this being such a big unlock for me. I was guilty of, you know, doing. I would do things like a tricep push down with a rope and then a triangle and then like a reverse grip. You know what I'm saying all the same elbow position, all really the same movement. The pronating and supinating in my hand had nothing to do with how my tricep was getting targeted. Not realizing how important it would be for me to add in, like a skull crusher and then like an overhead extension in, like, the stretch position for the tricep and just simply making that the rule of. Okay, every time I train my arms, I'm gonna make sure that I target the stretched and squeeze position. And then a big compound lift and, like, exploded from that. Oh, yeah, that was a big unlock.
- [20:07]
Sal DeStefano
So, you know what's funny? You know where I got this from initially is it just as a kid and I've did this with clients later, and then now there's science to support this, everybody. Like, if you look at the. The data on loading a muscle in its stretch position, the data loading a muscle in its contracted position, of course, we know what compound lifts can do. Like, it's really interesting. They all work a little differently. Like, squeezing in the contracted position really helps you connect to the muscle. It really does. Like, flexing your bicep typically means it's shortened. Nobody flexes their bicep in this lengthened position. And so really connecting and kind of getting those last bit of muscle fibers that might not have been truly targeted in a stretch position loaded. The hypertrophy studies on this are pretty radical. They're amazing. I mean, the stretch position is the hypertrophy position of a rep range. And then heavy. The compound stuff just allows you to load. You can close grip, bench press way more than you can press down. Overhead tricep extension, same thing with a curl grip, you know, bicep style, pull down or chin up if you're really strong. It's just crazy load. The first time I saw this, it was a book that was written. It was actually put out by Iron man magazine. It was a separate book. It was called Positions of Flexion or something like that. And they made this whole case on, you know, heavy. They called it mid range squeeze and stretch, I think is what they called it. And it was the first time I was. I was 15. It was the first time I'd been introduced to the science of programming. It's a very basic way of understanding programming. But I remember the first time I saw it, I implemented it. Crazy, crazy, crazy results.
- [21:41]
Justin Andrews
I actually think I got this every once in a while. I got something good from, I think, the muscle and fitness magazines. But I think this. I think that was what that was from. I Can't remember where I first read it. And I'm like, oh, that makes total sense. And I don't do that. I just kind of willy nilly pick whatever favorite arm exercise I want to do. And I never train like that. To your point, it was like the first bit of programming I think I did for my arms and that was like, oh, this makes a huge difference.
- [22:04]
Sal DeStefano
Huge. Lastly, we got a little hack. Okay, this is not the core, this is not the foundation. This isn't going to do all the work, but this will add the cherry on top. And it does work. And it's called blood flow restriction training. And it really does work. But again, it's not the foundation, it's not the core, it's not the meat and potatoes. But here's what you do. Once a week. Once a week. And we have a guide for this and we did some videos on this if you want to watch. But it's actually kind of easy for arms. You take a knee wrap and you tie it around the top of your arms and you make it tight enough so you can feel that the, that the blood is occluded in the, in the arms. In other words, it's, it's harder for the muscle, the muscle to get rid of blood than it is to get it. So you'll feel it, you'll feel kind of tight, like in full. And this is at the end of your arm workout. Then you go and you do a superset three sets. Biceps triceps. Biceps triceps. Biceps triceps. And you do it with very light weight. You go high reps and the goal is get a crazy pump. Now here's what happens. The occlusion, the restriction restricts blood flow out. And so you get waste buildup in the muscle. It burns like fire. It literally burns like your arm is on fire. You use £15. Like £15 for me would be a light curl. First set, I could do whatever, 20. And by the end it starts to fire up. Second set, I'm like eight. It's like my arms suddenly shut off because there's so much waste in there. And the data on this is really remarkable. This, this is a muscle builder. The pump you get is crazy. It gets those fast twitch muscle fibers to activate. And it's just one little hack that you can do at the endless pump.
- [23:41]
Adam Schaefer
It feels like, yes.
- [23:42]
Sal DeStefano
Oh, it's crazy.
- [23:42]
Justin Andrews
It definitely burns though.
- [23:43]
Sal DeStefano
So you have to live fire.
- [23:45]
Justin Andrews
And we did do a video on this also. So there's two great mind pump TV videos that we did one on this one and then we also did one on the the other point that you made. So check that out.
- [23:53]
Sal DeStefano
That's right. And Doug, I think we have a guide for this, right? It's at. Is that right? Is that right there? So check this out. We have a guide that breaks this down in more on just building your arms. You want to get bigger arms? Go to mindpumpmedia.com Let me change that.
- [24:05]
Mind Pump Announcer
It's going to be maps big arms.com.
- [24:08]
Sal DeStefano
Thank you Doug for that. Maps big arms.com you'll get the free guide that goes into detail with more on how to get your arms looking amazing. Also, if you want to find us on Instagram, it's Mind Pump Media. We'll see you there.
- [24:22]
Mind Pump Announcer
Thank you for listening to Mind Pump. If your goal is to build and shape your buck, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super bundle@mindpumpmedia.com the RGB Super Bundle includes maps, anabolic maps, performance and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs with detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free resources@mindpumpmedia.com if you enjoy this show, please share the love by leaving us a favor, five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.
- [25:29]
T-Mobile/Jerry Insurance Announcer
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- [25:37]
Justin Andrews
Well, you're going to take a left at the old oak tree end of this here road. I'm just kidding. Let me get my phone out.
- [25:42]
T-Mobile/Jerry Insurance Announcer
How are you getting a signal out here?
- [25:44]
Justin Andrews
T Mobile and US Cellular decided to merge. So the network out here is huge. We're getting the same great signal as the city and saving a boatload with all the benefits. Oh, and a five year price guarantee. Okay, here's those directions.
- [25:55]
T-Mobile/Jerry Insurance Announcer
Actually, can you point us in the direction of a T Mobile store?
- [25:59]
Justin Andrews
America's best network just got bigger. Switch to T Mobile today and get.
- [26:03]
Sal DeStefano
Built in benefits the other guys leave out. Plus our five year price guarantee.
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Justin Andrews
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- [26:30]
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