If you’re tired of rocking spaghetti noodles for arms and want to stretch your sleeves to their limits, this Tough Tuesday guide is for you. No fluff, no gimmicks—just raw, hardcore training principles to pack on serious arm mass.
Rule #1: Train Arms Like a Meathead—With HEAVY WEIGHT
Lightweight, high-rep sets have their place, but if you want thick, dense arms, you need progressive overload. That means lifting HEAVY.
- Barbell Curls: 4 sets of 6-8 reps – Cheat the last reps if you must, but move heavy weight.
- Close-Grip Bench Press: 4 sets of 6-8 reps – Your triceps need just as much love as your biceps.
- EZ-Bar Skull Crushers: 4 sets of 8-10 reps – No half reps. Full extension and squeeze at the top.
Rule #2: Attack Your Arms With Volume
Big arms come from big workloads. One or two exercises won’t cut it. Go all in.
Meathead Arm Blaster Routine:
🔥 Superset 1:
- Standing Barbell Curls – 4 x 8-10
- Seated Overhead Dumbbell Extensions – 4 x 8-12
🔥 Superset 2:
- Preacher Curls – 4 x 10-12
- Dips (Weighted if possible) – 4 x 10-12
🔥 Finisher:
- Hammer Curls – 3 x 15 (burnout set)
- Rope Pushdowns – 3 x 15 (burnout set)
Rule #3: Eat Like a Beast to Grow Like a Beast
You won’t build bigger arms if your diet is weak. Prioritize protein and calories.
- Protein: At least 1g per pound of body weight (chicken, beef, eggs, whey)
- Carbs: Fuel your lifts (rice, oats, potatoes)
- Fats: Support hormone production (avocados, nuts, whole eggs)
Meathead Supplement Stack for Arm Growth:
✅ Whey Protein: For post-workout recovery ✅ Creatine Monohydrate: For increased strength and size ✅ Pre-Workout: To hit every session with maximum intensity ✅ BCAAs: To prevent muscle breakdown and aid recovery
Rule #4: Train Arms TWICE a Week
If you’re serious about adding size, once a week won’t cut it. Hit arms twice weekly—one heavy day, one volume-focused day. Shock them into growth.
Final Warning: Commit or Stay Small
This program isn’t for casual lifters. It’s for Meatheads who want massive arms and are willing to put in the work. Train hard, eat big, and watch your arms blow up.
Stay strong, stay jacked. #MeatheadSupplements #ToughTuesday
