I received a question from a reader who wants to build bigger arms.
He asks…
I’ve lifted weights off and on throughout my life. I’m 50 years old and am getting back into it.
My goal is to have biceps and triceps that look like yours in your photos. I’ve never been able to get this look but never had a trainer. I’m 5 foot 10 and 195 lbs.
What exercises can you recommend using dumbbells and a curl bar to get the kind of pump that your arms have?
I’d love a specific routine. I’ll follow it!
I've said it before and I'll say it again…
Natural bodybuilding is a joke.
If you want to build a body carved from stone, with low bodyfat levels and big muscles, it cannot be done without “help.”
What is help?
Help comes in two forms: Legal and illegal.
Both legal and illegal help do the same things: manipulate your hormones.
HORMONE MANIPULATION
Bodybuilding is about hormone manipulation. It has jack shit to do with hard work and discipline.
The people who talk about hard work and discipline in the gym generally do not have the body to show for it.
When you get “help” you understand instantly: what you do in the gym makes no difference if you don't have the right hormones in your blood.
The hormones create muscles and burn fat. Hard work and discipline can help to build your mind, but they don't build shit on your body.
When the right hormones are in your blood, your muscles will grow no matter what you do in the gym.
When the right hormones are not in your blood, nothing will grow no matter how hard your work.
Hard work does not create hormones!
Science does.
Science is the creator of bodybuilding.
Look to the athletes of the past. How do they look? They look average! Why do they look average? Because they did not have the benefits of hormone manipulation.
Athletes of the present era look vastly different that all humans of the past actually looked. In fact they look superhuman. They look superhuman for a reason… they are superhuman.
They take supra-human levels of testosterone in their blood. This testosterone, combined with an estrogen killer, is what builds muscle and burns body fat.
Our readers asked what routine will build arms like mine? The jack shit routine. Nothing will build arms if you don't have hormones in your blood.
All natural bodybuilders always face the same dilemma.
This is what they say: “I've been bodybuilding for 20 years and I've never been able to develop the arms/physique I want to develop.”
Eventually you have to wake up.
Natural bodybuilding is a scam and this is why you have never developed a body in 20 years of natural bodybuilding. This is why young guys who just started bodybuilding last year develop a body over night.
H O R M O N E S
A R E
T H E
K E Y
The people who have muscles use hormones.
The people who don't have muscles – no matter how much they work out – don't have hormones in their blood.
If you want to build arms for the first time in your life, you have to do what people who have muscles actually do.
You have to use legal or illegal muscle building products.
I highly suggest you use LEGAL supplements that actually work.
If you want to build big arms, there is a specific supplement called Red Growth that will do it.
Timothy says:
Dear Victor, I recently did a cycle so to speak of RED GROWTH and would like to share my results with you and your audience.
Due to a detached retina I was not able to lift heavy during the 30 days of RED GROWTH but was only able to do cardio and work my arms.
I worked my arms almost every day for 60 days and in combination with the RED GROWTH my arms my arms are definitely bigger, stronger and more solid than when I started.
Timothy only did a little cardio and a little arm work in the gym and what happened?
His arms blew up.
Was he training his arms so super hard that they were forced to grow?
Don't make me laugh.
He was barely training and they grew bigger, stronger and more solid.
Contrast that to that natural bodybuilder whose arms haven't grown since his first 6 months in the gym 20 years ago.
Drew says:
I’m entering into my 2nd week of Red Growth and I am blown away. This is easily the best I’ve ever felt.
Cannot keep myself out of the gym morning and night literally getting JACKED. People Look at me at the gym like I’m crazy or something… If anyone is on the fence I’d recommend.
I am currently visiting friends and family for the holidays and I have gotten questions such as “Are you on steroids?” “What happened to you? I didn’t even recognize you.”
My skin, hair, and eyes are so much healthier from the carnivore diet (and no fap) … do this in conjunction with RED GROWTH and you will be shocked at what happens to your physical appearance.
How do you actually build bigger arms?
Even if you barely workout on Red Growth, your arms will get bigger than they ever have before.
Be sure to actually go the gym and train them hard if you want maximum results.
In fact, here is my specific arm training routine.
(Note that I would never bother training this way unless I had hormones in my blood. Without hormones in the blood, I play around with a few curls and go home.)
Big Arm Training Routine
You want to get as much blood in your arms as you possibly can.
Arms exercises should not be based on strength. You're not trying to lift as heavy as you can, you are trying to pump as much blood into your arms as you can.
The Red Growth will force more blood into your arms and give you a bigger pump than you've ever had.
Take advantage of the pump! Don't waste the pump by trying to lift heavy.
Lifting heavy is pointless when it comes to building arms.
THE BLOOD IS THE KEY!
Pump the blood into the arms. Assault the arms nonstop for 45 minutes.
Here is exactly what I do…
I superset biceps and triceps exercises.
That means I do bis and tris back to back WITHOUT A BREAK.
I don't do less than 12 reps per set.
I'll do my biceps curls and go directly to triceps pushdowns WITH NO BREAK and do at minimum 12 reps per set.
I'll do this for 45 minutes until I've done a total of 16 sets for biceps and 16 sets for triceps.
The pump you'll get from this routine mixed with Red Growth is INSANE.
Do this routine 2X per week for the next 4 weeks.
Standing dumbbell curls
Superset with
Triceps pushdowns
4 sets, 12 reps each set
Standing barbell curls
Superset with
EZ curl bar french press
4 sets, 12 reps each
Barbell preachers curls
Superset with
Bodyweight dips
4 sets, 12 reps each – NOTE: dips can be done for higher reps, up to reps or more
Standing hammer curls
Superset with
Rope pulldowns
4 sets, 12 reps each
After this routine your arms should be pumped like you cannot believe.
Spend the extra time in the gym to flex them and admire them in the mirror.
Frankly you will be amazed at what your arms can actually look like when you combine modern science with hard training.
You see every single bodybuilder in the gym staring at themselves in the mirror for one reason: They are in shock.
They are thinking to themselves:
“It isn't possible for a human to look like this.”
They're right. Without hormones created by science, the human body looks way different.
This is why the big guys, the actually big and lean guys, cannot stop staring at themselves.
They actually have become…
SUPER HUMAN.
Thanks Vic! Looking forward to a solid arm workout this week.
Great article. Hey Victor, I got tennis elbow on my right elbow. So its making it uncomfortable to work out. I got it from doing v bar tricep pushdowns. I eliminated that exercise from my workout. What can I do to eliminate this or what can I take? Thank you. I just want to go back to normal without this condition.
Tennis elbow is TMS. Read John Sarno’s books and your tennis elbow will be gone and you’ll be back to training your arms.
Switch to using the rope for your push downs. WAY easier on the elbows.
The biggest my arms ever got was when I was benching 275 lbs for reps and doing weighted Chin ups with 70lbs.
I’ve noticed that my arms only grow from heavy compounds (when I’m natural)…but when I’m on the juice they grow from isolations.
Like Vic says – use hardcore supps if you want those baby’s to grow! (Or lift damn heavy and eat like a horse)
Are you really 50? I had no idea man big fan awesome podcast definitely want to purchase the monk mode
Vic is not 50. The reader who asked the question is 50.
Victor,
Any problems with customs if I have it forwarded to Asia?
I have the same question as T. Thinking of retiring to Cambodia and wondering if I can get Red Supplements there.
Asia is fine for Red Supplements.
I concur to that Vic said. I personally received the entire deal, Red Growth, Red PCT 2.0 and Red Beast in Vietnam about a month ago. No issues, delivered straight to my door. However, I had a large 22lb package with protein, creatine and a bunch of other stuff stopped. It was opened, value assessed and I had to show up in person, pay about $70 in customs fees and take the package. So yeah, if you order something light like a few cans of Red Supplements, you should not have any problems at all.
I’m sold. Unfortunately, Red Growth isn’t available where I am. I assume it is because my government is trying to protect us all from Toxic masculinity or some other silly reason. Is it a single compound in there they have a problem with, is there something else I can take?
I don’t know how far this will take you, but hears some other things that might help:
Zinc + Copper.
The zinc helps with test, and you need to take copper because zinc depletes copper. Get Chelated forms of both.
Magnesium.
Most people are low because magnesium has been depleted from overfarming. It is one of the most important electrolytes. Low mag causes a bunch of issues, including low test. Doctors Best is a good brand of mag.
Mono hydrate Creatine.
Gives your muscles extra energy. Universal is a good brand.
Vitamin D.
Low Vit D causes low test. Get some sun or take a supplement if you live in Britain. (Jk… kind of)
Eat carnivore.
Eat it raw, eat it grassfed if you can. Where I live, ground wagyu is the cheapest grassfed beef I can find. Ironic because it is also the healthiest.
And of course, give thanks to Uncle Vic
Controlled studies proved that the best way to get bigger arms is to lift 70% of your 1RM and the more overall reps you do the better. Volume is key but you have to strain the muscle by repping 70% of what your maximum lift.
Definitely on point!
Also – using the mind muscle connection with weights up to 60% of your max work wonders for muscle activation and size gain. I call these meditative sets where I close my eyes and imaging my arms getting bigger and bigger with each and every rep. It works!!
Hi Victor, today was day 1 of 30 days of red growth. I don’t have a gym so I’m using an exercise band and pushups, 25 minute session daily. Will be taking one red pct at the start of week 3 to avoid shutdown. I’v always been in good shape without really trying, but carry a pot belly. How would I go about losing this without looking flat? Not keen on using the juice just yet! Thanks.
I’m 32 and natural bodybuilding works for me and I have proof of that. I know I can get more results with red growth, but I’m going to stick with natural bodybuilding.
Good on you mate, keep it up. For me it’s either stole and chubby or ripped but small in clothes.
*swole
Thanks mate. Natural or not, we are all in the same boat, all that matters is doing what works for you.
Red Growth gets the damn job done,
My pumps are ridiculous and im putting on muscle without looking fat / strong like Bluto in the Popeye cartoons,
solid effing gold,
Cheers for the honesty Vic!
What percentage would you attribute building muscle to each of the following?
1. Diet
2. Training
3. AAS (Hormones)
Perhaps 10% Diet, 10% Training and 80% AAS.
“Perhaps 10% Diet, 10% Training and 80% AAS.”
Pretty much this.
If the carnivore diet is optimal, why are Sv3rige & Snake Diet Guy balding so badly?
It’s not. Check out the extremely indept post on the carnivore diet on my blog.
“Natural bodybuilding is a joke”
This made me laugh when I read it but it is 100% the truth. I find it funny how my buddies give me shit for “cheating” or not being “natural”. I turned into a God damn beast on Red Growth when I took it in November. My favorite part was going to the gym every single day and not following any routine at all. I still am currently lean and mean as ever. It is a few months later and I have not lost any gains from the cycle (probably because I was carnivore). In my opinion, taking something like Red Growth or SARMS is a great alternative to shoving a needle up your ass (which I would never do). The best way to look is medium/big while also being extremely lean in the body and face. Women have become far more attracted to me with the body I have built. I am excited to take another cycle of Red Growth in the near future!
I’ve found over the years that adding a ‘finisher’ exercise to any routine always builds size. E.g diamond push ups at the end of a tricep work out really help exhaust the muscle and build that mind muscle connection for maxium contraction.
Checked out your blog. I like your writing style. Keep it up brother!
‘Look to the athletes of the past. How do they look? They look average! ‘ Which athletes do you mean exactly?!
The bodybuilders of the 60/70s looked amazing. Despite being not that heavy as nowadays walking pharmacies, they had such perfect and symmetric proportions that looked amazing. AND finally the play an even more important role today as being a new trend that hopefully will go on. One milestone of this aesthetic renaissance was the introduction of the Mr. Olympia Classic Physique?
Bodybuilders of 60/70s used whole lot of steroids. Durabolin,Primobolan,Dianabol,Parabolan,Winstrol,Nilevar,etc…
Vic, do you know any chance or way how to get it in Germany? I have been waiting for more than 1 year now to check for Red Supplements if its available here, but it is still not possible…
The only way I know is to bring it into Germany yourself or have someone else bring it in. I do not know the legality of that and do not recommend it, but that is the only way I know. My understanding it that your customs agents will intercept the package if we try to mail it.
Great routine! Started doing it right away and the pump is killer. Have been lifting weights in the gym since december. Your november challenge got the ball rolling with the 30 Days of Discipline routine. I’m doing it all natural and will continue to do so just to see how far I can push it. However, it is clear that the ONLY time my arms look like superhuman, full and veiny is during the pump. That look goes away right after the workout while for someone who’s on gear I guess that look will last 24/7. That’s what I’ve noticed.
Vic, do you think using your routine with ostarine instead of red growth could yield me similar results? Haven’t found a way to order from Germany, unless I come to the US in person…
Here’s a quick and dirty secret to building huge arms – focus on blasting your triceps. Why? Triceps are a much larger muscle group than biceps. Hence, there is more potential for growth.
My favorite exercise to build “horseshoe” triceps is, without question, weighted dips. Work in the 10-12 rep range and watch your size and pressing strength grow by leaps and bounds.