The speaker provides a comprehensive guide on how to increase the size of your biceps and triceps. The key points of the workout plan include:
1. Starting with the heaviest bicep and tricep exercises, focusing on upping your weight, especially for the first three sets. The exercises include barbell bicep curls, easy bar bicep curls, preacher curls for triceps, dips, skull crushers, and overhead tricep extensions. The goal is to increase the amount of weight that can be lifted for six to ten reps.
2. Turning the arm workout into a push-pull routine, where every set that you do for your triceps is immediately followed by a set for your biceps with no break time in between.
3. Increasing the frequency of arm workouts to at least two times per week. A suggested push-pull split routine is to do chest and back on one day, legs on the next day, and then arms on the third day.
4. On the third set of every exercise, going to failure for both your biceps and your triceps, meaning performing reps until you physically can't lift the weight anymore.
5. Varying your rep ranges throughout the workout. This is done by incorporating a drop set to 20 reps. For example, after the heavy set of 10 reps or less, you would drop the weight lower and pump out 20 more reps.
6. Maintaining a calorie surplus of about 200 to 300 extra calories a day on top of maintenance to build muscle.
7. Ensuring you are eating enough protein every single day, which will be anywhere from 0.7 to 0.8 grams of protein per pound of body weight.
8. Maintaining good form throughout the workout.
9. Consistency is key. The speaker emphasizes that the arms can grow in the next 30 days with this routine, but they're not going to grow by 5 inches overnight. After 30 to 60 days, you can switch up all the exercises and replace them with other bicep and tricep exercises.
10. If you want any extra help, the speaker suggests visiting his website where you can get his entire lean muscle multiplier program for free by adding 15 pounds over the course of the next 12 weeks. The goal is to make as much of the 15 pounds be muscle.
Finally, the speaker encourages viewers to try the workout process for 30 days or longer, subscribe to his channel, download the workout template, and comment on their results.
Here are the key facts extracted from the text:
1. Building up bicep and tricep muscles increases the overall size of the arms.
2. The way you train your arms and what you do between workouts affects how fast you build your biceps and triceps.
3. To build bigger arms, start arm workouts with heaviest bicep and tricep exercises first.
4. Focus on increasing weight, especially for the first three sets, to make progress.
5. Use exercises that require a lot of energy and allow for moving a lot of weight, such as barbell bicep curls, preacher curls, dips, skull crushers, and overhead tricep extensions.
6. Increase the weight by 2.5-5 pounds as you get stronger.
7. Do 3 sets of 6-10 reps for each exercise.
8. If you can do 10 reps with ease, increase the weight.
9. Rest for a short period between sets, then repeat the process.
10. To build muscle, train your arms more often, ideally 2-3 times a week.
11. Use a push-pull routine, where you do a set for triceps immediately followed by a set for biceps with no break time in between.
12. On the third set of every exercise, go until failure to ensure progressive overload and maximize muscle growth.
13. Vary your rep ranges by incorporating a drop set to 20 reps on the last exercise.
14. To build muscle, maintain a calorie surplus of about 200-300 extra calories a day on top of maintenance.
15. Eat enough protein every single day, aiming for 0.7-0.8 grams of protein per pound of body weight.
16. Use good form when lifting weights, avoiding momentum and bending significantly backwards.
17. Consistency is key, and results may take time, but with this routine, you can see results in as little as 30 days.
18. After 30-60 days, switch up the exercises and replace them with other bicep and tricep exercises to continue making progress.