See these 5 steps to get bigger arms in 30 days, designed by Max Posternak.

Max Posternak’s standing in the fitness realm is cemented as the founder of Gravity Transformation, a hub that has garnered substantial popularity by furnishing actionable tips and training directives to individuals striving to enhance their physical fitness and shed excess weight. With an extensive YouTube following exceeding 5.5 million subscribers, his reach and influence are undeniable.

Want to see your sleeves get fuller after a month? Keep scrolling down, find out what you might be doing wrong, and follow these steps to get bigger arms in 30 days.

5 Steps to Get Bigger Arms in 30 Days

Max Posternak emphasizes that building up the bicep and tricep muscles is the key to increasing overall arm size. He suggests that it may seem simple to add inches to your arms by following a well-structured arm-building routine. However, Max believes that the way you train your arms and what you do between your workouts play a more significant role in your progress.

In his detailed explanation, Max offers five major tweaks for the next 30 days to help individuals enhance arm mass. He recommends starting arm workouts with the heaviest bicep and tricep exercises, with a focus on increasing the weight lifted for sets of 6 to 10 reps. Max encourages gradual progression by adding small weights to the bar.

Furthermore, Max advises turning the arm workout into a push-pull routine, which involves supersetting bicep and tricep exercises to save time and allow more frequent arm training. He suggests training arms at least twice a week for better results.

Max emphasizes the importance of pushing oneself to failure on the last set of each exercise, ensuring progressive overload for muscle growth. He also advocates varying rep ranges by incorporating a drop set to target different muscle fibers effectively.

Max encourages viewers to give the 30-day workout routine a try. You can, and should, try to go even further and do this program and add 15 pounds to your lifts over 12 weeks.

Watch the video below to see Posternak’s explanation in full.

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Muscles of the Arms

The arms are one of the most important muscle groups in the body. They’re used for lifting and moving heavy objects, and they help you maintain balance while running or playing sports.

Biceps Brachii

The biceps brachii is a two-headed muscle located on the front of your upper arm. It has its origins on the supraglenoid tubercle of the scapula and superior lip of the glenoid labrum and inserts into the radial tuberosity on the radius.

The biceps muscle flexes your forearm at the elbow joint, which means it allows you to bend your arm at the elbow joint.

preacher curl Build bigger and stronger arms.Source: Teach Me Anatomy

The biceps brachii muscle is attached to two bones:

  • The scapula (shoulder blade) originates from the supraglenoid tubercle and superior glenoid labrum.
  • The humerus bone insertion point, also known as coracobrachialis attachment point, forms part of insertion for both muscles


The brachialis is a muscle in the upper arm that lies beneath the biceps brachii (the main elbow flexor). It forms a horseshoe around the elbow and acts as both an elbow flexor and a supinator.

The brachialis is shorter than the biceps, but it has more fibers per unit volume and thus can produce more force. In addition to acting as an elbow flexor, the brachialis also helps with supination of the forearm, which means turning the palm up, or pronation of the forearm, which means turning the palm down.

Triceps brachii

The triceps brachii is a three-headed muscle that is located on the back of your upper arm. The muscle is responsible for extending or straightening your elbow joint.

The triceps brachii can be divided into three parts: the lateral head, medial head, and long head. These three heads together make up what we call the triceps.

The long head begins at the spine of the scapula and extends distally to insert into the olecranon process of the ulna near the coronoid process of the ulna (the two ends are separated by a tendon).

It originates from the medial fibers of the infraspinatus and teres minor muscles as well as the supraglenoid tubercle & posterior surface of greater tuberosity, where it becomes superficial after passing anterior to humerus and superficial to deltoid muscle belly.

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These are the muscles of the arms

  • Biceps brachii: The biceps brachii is a powerful muscle found in the upper arm. It flexes (bends) the elbow and also supinates (rotates palm of hand to face ceiling), abducts (moves away from centerline), and internally rotates (rotates inward toward body) the forearm.
  • Brachialis: The brachialis is a short muscle located between the biceps and triceps that produces flexion of the elbow joint when it contracts, as well as assists with pronation of your upper arm.
  • Triceps brachii: The triceps are three muscles located on your backside of arms, consisting of two heads—long head and lateral head—connected by a tendon at their distal attachments (where they join together).


As you can see, the arms are made up of a number of muscles. The biceps brachii and triceps brachii are some of the most well-known muscles in this part of the body, but there are many others that play important roles. It is important to understand how they work together when performing exercises such as curls or presses so that they don’t become injured while exercising!

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