The text is a transcript of a video about how to increase the size of your arms in 30 days by avoiding five common mistakes and following a specific workout plan. A possible summary is:
This video teaches you how to fill up your shirt sleeves with bigger arms in 30 days. It covers five mistakes you might be making in your biceps and triceps training, such as focusing on strength, skipping the eccentric phase, neglecting the brachialis muscle, not adding enough volume, and lacking a mind-muscle connection. It also gives you a three-workout plan that uses intensity, eccentric overload, drop sets, and bodyweight exercises to target your arm muscles effectively. It also advises you to flex your arms regularly to improve your contraction and feel. The video is humorous and engaging, and promises thumbnail-level gains if you follow the plan consistently.
Here are some possible facts extracted from the text:
1. The average medium-sized T-shirt has a 4.6 inch diameter sleeve.
2. A large size T-shirt requires a 15 inch unflexed arm to fill it.
3. The video shows five things to change in biceps and triceps training for bigger arms in 30 days.
4. The video uses intensity, eccentric overload, brachialis work, bodyweight tricep exercises, and mind-muscle connection as the main principles for arm growth.
5. The video provides a 30-day plan with three workouts: one for biceps, one for triceps, and one for the missing pieces.
6. The video recommends flexing the arms throughout the day to develop a better contraction and connection with the muscles.