THE BEST BAND-ONLY ARM WORKOUT

Sometimes building muscle is as simple as doing reps as fast as you can to get a pump as quickly as possible. It may sound haphazard, but this band-only workout can add as much as an inch to your upper arms in just six weeks!

HOW IT WORKS

This workout should be implemented for a period of six weeks—enough time to elicit growth, but not so much as to allow your muscles to adapt to the stresses. Over this time period, you’ll gradually increase the volume you perform on your exercises (there are only two), which forces your body to adapt to a rapidly increasing workload. The pushdown and curlpump your arms full of blood, driving nutrients into the muscles and stretching their cells. As fun as the pump is for showing off, it’s also a sign that real growth is on the way .

DIRECTIONS

A lternate the band pushdown and band curl. Perform each move twice. If you like, repeat the workout once perweek for up to six weeks. Perform two sets the second week as well, followed by three sets in Weeks 3 and 4. In Weeks 5 and 6, perform four sets. A ssuming you’re following the weight-gain eating rules outlined in C hapter 1, you could see up to a solid inch added to y our arms in that span.  

1 BAND PUSHDOWN

REPS: 60 REST: 0 SEC.

Attach the band to the top of a sturdy object, such as a pipe or a beam. If you’re using a loop band, grasp the middle of it with both hands. Tuck your elbows to your sides and extend your elbows as in a triceps pushdown. Try to get 60 reps in 30 seconds. It’s OK if you rock back and forth a bit.  

2 BAND CURL

REPS: 60 REST: 120 SEC.

Anchor the band under your feet, holding the other end with both hands. Curl as fast as you can for 30 seconds, aiming again for 60 reps.