Get Bigger Muscles in 4 Weeks

Fair warning: There are no biceps curls in this workout. That may strike you as odd, considering the title. But more than likely, the exercises in this training plan are the exact ones you need to perform in order to build your biceps bigger than ever.

See, I hear lots of guys complain that they have small arms despite having done tons of biceps curls. But the trouble isn't their biceps. What's limiting them is weakness in the muscles of their upper back, shoulders, and core. In fact, that's true for almost every slow-growing muscle group.

So use my 3-D Workout to shore up your weak spots, by strengthening the muscles that surround your joints. After 4 weeks of working your muscles from all angles, you'll find that you're stronger in nearly every upper-body exercise, including the biceps curl. And that's the foolproof formula for building more muscle.

Directions: Complete this workout 3 to 4 days a week, with a day of rest between sessions. Do the exercises in the order shown, using these guidelines.

Exercise 1: Perform straight sets, completing all your sets before moving on to exercises 2A and 2B. Rest for the prescribed time between sets.

Exercises 2A and 2B: Perform these exercises as a pair: Do 1 set of 2A, rest for the prescribed time, then do 1 set of 2B and rest again. Repeat until you've completed all your sets. Treat 2B as a single exercise: Do the prescribed number of reps (8 to 10) for each of the five movements (Y, T, W, L, and I), and then rest.

Exercises 3A and 3B: Perform these exercises as a pair: Do 1 set of exercise 3A, rest for the prescribed amount of time, then do 1 set of exercise 3B and rest again. Repeat this sequence until you've completed all your sets.