How To Get Bigger Arms In A Month With Dumbbells

How To Get Bigger Arms In A Month With Dumbbells

how to get bigger arms in a month with dumbbellsI am going to show you how to get bigger arms in a month with dumbbells. One of the most effective ways to do this, is with something called high frequency training. As the name suggests, high frequency training, is where you exercise a muscle frequently. As opposed to training a muscle 1-2 times a week.

When I say high frequency, I am talking about training a muscle 6 times per week! But do not worry, the ‘workouts’ to get bigger arms, only last about 5 minutes.

So, what do you need to do to get bigger arms in a month with dumbbells? Lets find out.

Get Bigger Arms In A Month With Dumbbells

Rather than give you a long winded explanation of everything, I will point out some bullet points. On the main method of using this high frequency system for bigger arms.

  1. You need to select two exercises to do; one for the biceps and one for the triceps (back of arm). Something simple like biceps curls for the biceps, and the dumbbell french press for the triceps, will be fine. But pick whatever you want to.
  2. Secondly, pick a weight on your dumbbells, that you can do for around 10 reps, for each of the exercises.
  3. Do 2 sets for each exercise for as many reps as possible. Start of with the triceps exercise, rest for 30 seconds, then do a set for the biceps. Before resting and going back to the biceps and triceps after that. These are called alternating sets.
  4. Check out your guns! (This is optional)

This routine should be done 6 days a week. It should also be added onto your existing workout routine. On the days when you have a workout, you can do this short routine at the start, before going into your normal workout. Or you can do this short workout separately in the morning or evening time opposite of your normal workout.

Warning: Do not be tempted to do more than 2 sets a day for each exercise. You are already doing loads of volume over the six days, plus your own workouts.

Super Warning: For the love of God, please do not do some stupid workout, on your proper workout days, consisting of 600 biceps curl variations. Do a proper routine that works the entire body.

If you need more help with a proper routine, I will happily provide you with that. You can get great information sent to you now for free on my newsletter. I also send out weekly tips and tricks to my subscribers and answer any personal emails for you.

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I have to give special thanks to Chad Waterbury for giving out this information on HFT.

I hope you enjoyed this quick tip on how to get bigger arms in a month with dumbbells.

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About William

William is a personal trainer in Belfast.
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  • Patrick

    Hey William,

    I really appreciate the information given here about working out with dumbells. Not hating on dumbells, but I’ve looked at some other ways of getting bigger arms and a bigger upper body. Ever heard of the Shake Weight for Men? I’ve checked out a Shake Weight for Men review and I think this could also be added onto the workouts you’ve described, to give that extra burn.


  • William

    Hey Patrick,

    I’ve never tried the shake weight, but to be honest with you, I don’t rate it highly. It’s because I have seen many gimmicks come and go, but they rarely work. I’ve always found you are best sticking to the tried and tested.

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  • sumit

    Nice post…well! I don’t do any routine exercise except pushups thirty or forty everyday.. And I want to increase my biceps size so I want to know if I incorporate these two excercise with dumbbells which u mentioned in your post above… Would that give me good biceps provided if I do two sets each for triceps and biceps along with pushups everyday?? Please let me know… Thanks a lot..