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Big Arms

Below is a sure-fire way of adding at least 2 inches to your arms in 2 months. It is a 2 stage process: stage 1, putting some bulk and stage 2, adding more size and definition.


Stage 1

This is the heavy, compound movements stage, where you just add size to your overall body and not worry about arm size. Follow this for 1 month.




Bench Press: 3 x 8 reps Bench Press - 3 x 8 reps Inclined Bench Press - 3 x 8 reps Declined Bench Press (Always maximum weight on all exercises - using good form i.e. full contraction, full stretch - don’t cheat)

Dips: 3 x 8 reps. If you can do more than 8, then add weight to your body.

Get massive arms fast!


Overhead Press: 3 x 8 reps

Shrugs: 3 x 8 reps



Rest. Eat. Sleep.




Barbell Rows: 3 x 8 reps

Dumbbell Rows: 3 x 8 reps

Chins: 3 x 8 reps (of you can do more, add weight to your body)

Deadlift: 3 x 8 reps



Rest. Eat. Sleep.


Friday or Saturday


Squat: 3 x 8 reps

Hamstring curls: 3 x 8 reps

or stiff-legged deadlift: 3 x 8 reps

Calf Raises: 3 x 15 reps



Rest. Eat. Sleep.

Stage 1 is all about getting your body as big as possible. You don’t worry about building your arms specifically as they will grow anyway.

Follow stage 1 for 1 full month, not missing any exercises and aiming to always add more weight to each exercise every week. You must add more weight even if it is just 1 kg more. Try and add as much as possible each week without injuring yourself. Always warm up and use good form.

Stage 2: Definition and mass

Stage 2

You follow the same as above for another month but you add the following to each day:




Close Grip Bench Press: 3 x 8 reps

Triceps Pushdown: 3 x 8 reps

Triceps Kickbacks: 3 x 8 reps




Barbell Curls: 3 x 8 reps

Dumbbell Curls: 3 x 8 reps

Hammer Curls: 3 x 8 reps


Diet and supplements regime

To really grow your arms, you must ensure that you have a constant flow of protein in your system. Any even minute lack of protein can mean your body starts eating its own muscles for fuel and can set you back.

Make sure you eat lots of protein rich foods with each meal: lean meats, fish, eggs, dairy. You must also supplement with a high grade whey protein supplement such as LA Whey Gold. Make a shake 3 times a day and sip it during the day. This will ensure a constant and steady stream of protein being delivered to your body.

Also take a strong supplement like Norateen Heavyweight II to increase your strength so you can push more weight and get bigger arms. Norateen also builds up your arms.

Here is a typical day’s regime:

Upon waking up: LA Whey

Breakfast: 3-4 eggs, 2-3 toast, porridge, coffee or tea, grapefruit juice

2 x Norateen Heavyweight II capsules

Mid morning: 1 x banana

LA Whey Shake

Lunch: Lean meats or fish + Pasta/potatoes or rice + vegetables & salad

2 x Norateen Heavyweight II capsules

Mid afternoon: 1 x banana

LA Whey Shake

Dinner: Lean meats or fish + Pasta/potatoes/rice + vegetables & salad

2 x Norateen Heavyweight II capsules

Before sleep:

LA Whey shake



2 x Norateen Heavyweight II (2 months supply)

2 x LA Whey Gold 2.2kg tubs

For even more muscle and much bigger arms, add:

4 x Explosive Creatine (2 months supply) - Take once in the morning, once in the evening.

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