21 days to bigger arms

By Grant Michaels
Copyright © 2012 Grant Michaels

21 Days to Bigger Arms
The Illustrated Guide to the Top 5 Arm Exercises and the ONLY Arms
Workout You Need for Big Arms, Fast (Feats of Strength Series)
By Grant Michaels

Published by Nordic Standard Publishing
Atlanta, Georgia USA
ALL RIGHTS RESERVED:
No part of this book may be reproduced or transmitted for resale or use by any party
other than the individual purchaser who is the sole authorized user of this information.
Purchaser is authorized to use any of the information in this publication for his or her
own use only. All other reproduction or transmission, or any form or by any means,
electronic or mechanical, including photocopying, recording or by any informational
storage or retrieval system, is prohibited without express written permission from the
author.
DISCLAIMER:
While all attempts have been made to provide effective, verifiable information in this
Book, neither the Author nor Publisher assumes any responsibility for errors,
inaccuracies, or omissions. Any slights of people or organizations are unintentional.
This Book is not a source of medical information, and it should not be regarded as such.
This publication is designed to provide accurate and authoritative information in regard
to the subject matter covered. It is sold with the understanding that the publisher is
not engaged in rendering a medical service. As with any medical advice, the reader is
strongly encouraged to seek professional medical advice before taking action.

Books by This Author
• Drop and Give Me 100!
• Mastering the One Arm Push Up
• How to do a Handstand
• Mastering the Handstand Push-up
• 30 Chin-Ups in 30 Days!
• 21 Days to Bigger Arms
• 21 Days to Bigger Shoulders
• 21 Days to a Bigger Chest
• Eliminate Back Pain
Copyright © 2012 Grant
Michaels

Table Of Contents
• Why You Should Read This Book?
• 21 Days to Bigger Arms
• How to "Grow" Muscle
• Best Arm Exercises
• Biceps
• Triceps

Why You Should Read This Book
The arms of any man are without a doubt the eye candy on his physique. If you have been
meaning to tone your guns up to superhero proportions but have had no idea where to
start, then you are in luck. This workout guide has all the answers to your questions waiting
inside.
Grant Michael's arm weight training exercise guide is the best book to help any newbie on
their way to becoming an experienced weight trainer. You will learn all of the basics such as
progressive overload and learn why it is sometimes better to choose isolation exercises
over compound ones.
The complete book is available on Amazon:
http://www.amazon.com/Days-Bigger-Arms-Illustrated-ebook/dp/B00B80DJOU/

21 Days to Bigger Arms
Muscular arms create an instant "macho" image and they are the part of your body that’s
most easily shown off to full advantage. Depending on the climate where you live, showing
off the results of your training efforts is not always so easy if clothing conceals your
sculpted abs, back or legs, so it’s by making the most of your biceps and triceps muscles
that you’re able to mark yourself out as someone who is dedicated to making the most of
his body.
Building muscle takes time and it does require dedicated effort. The following exercises are
proven to be effective in terms of making the most gains for your efforts but the last word
on the body shape changes you can realistically make belongs ultimately to your genes. No
two people are guaranteed to gain muscle in the same way, even when following an
identical training program..

How to "Grow" Muscle
The key to successfully "growing" bigger arms is to understand the principle of
progressive overload. There are several scientifically-backed theories regarding the
actual processes by which your body gains muscle mass but there is as yet no
definitive answer to the question of how best to train for maximum gain. However, the
principle behind the theory of progressive overload has stood the test of time and,
more importantly, has proved to be effective when put into practice. As the old saying
goes, "The proof of the pudding is in the eating"!

Best Arm Exercises
There are a variety of isolation exercises which target one specific muscle group.
Isolation exercises for the biceps and triceps have their place in an arm muscle
building program but if you are a relative newcomer to weights exercises, the most
effective and safest way to begin making gains is to focus on compound exercises
which recruit more than one muscle group. Compound exercises limit the potential for
injury through overuse or repetitive strain and promote overall strength in the working
muscles. By developing strength, you also promote growth, and by choosing exercises
which target multiple muscle groups, you keep a good balance in your training,
avoiding the potential for a "Popeye" physique.

Biceps
1. Standing Bicep Curl
2. Incline Dumbbell Curl
3. One-Arm Preacher Curls
4. Concentration Curls
5. Hammer Curls

Triceps
1. Bench Dips
2. Close-Grip Bench Press
3. Seated Triceps Extensions
4. Towel Triceps Extensions
5. Lying Triceps Extensions (also known as "Skull-Crushers")

21 days to bigger arms

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