[3cm Away] My "Strength Training Strategy" to Reach 40cm Arms
A man who looks good in a T-shirt is defined by his "arms."
I've been training my body at the gym for 10 years.
After trying many things, I've arrived at this: "If your arms change, your entire impression changes".
40cm arm circumference.
This is the size that makes people think, "He has a great physique," even in just a T-shirt.
My arms are currently 37cm. I'm 3cm away from reaching it.
In this post, I'm revealing the mindset and the entire strength training process to get there.
[Arm Training Philosophy] Arms are the "final differentiator" for the whole body
Chest, back, legs. Of course, they are important.
But what shows through a T-shirt is your "arms."
• Just having sleeves fit snugly makes your silhouette stand out
• Thick arms make even slim-fit clothes look sharp
• The "trained look" is first and foremost about the "arms"
In other words, "Arms = muscles that affect your first impression".
[Arm Training Tips]
Training "only arms" won't make them bigger
This is a surprisingly common pitfall.
People who want bigger arms try to finish their workout with just arm training.
But the reality is the opposite.
The base is "indirectly training your arms" through back, chest, and shoulder exercises.
• Back training: Pulling movements → Hits the biceps
• Chest/Shoulder training: Pushing movements → Hits the triceps
With this foundation, the ideal approach is to add "arm-focused finishing moves" on top.
[My Current Arm Training Menu]
Split routine on a 2-day rotation
[Day 1] Arm-focused day (Base exercises only listed)
• Barbell Curls (EZ Bar) 4 sets
• Incline Dumbbell Hammer Curls 4 sets
• Cable Press Downs 4 sets
• Overhead Tricep Extensions 4 sets
and so on
→ Focus on the pump, push yourself with 20-30 second intervals.
[Day 2] Chest, Back, Shoulder day (Indirect stimulation)
• Bench Press
• Dumbbell Flyes
• Pull-ups
• Shoulder Press
→ Use heavier weights, intending "not to target" the arms = they get hit as a result.
[Things I'm Conscious Of]
The "arm growth mindset" from 10 years of training
1. Focus on the "angle of engagement" rather than weight
→ A single angle changes which part is engaged. Target the areas that affect appearance.
2. Stretch "as is" after a pump
→ Incorporating stretching after training makes muscles grow more easily (+ increased range of motion).
3. Measure with a tape measure once a week
→ It's hard to tell by looking. But the tape measure doesn't lie.
[Gear I Use] Summary of efficiency-boosting items
[For stretching] Foam roller ↓↓↓
[Pump enhancement] Arm blaster (Great compatibility with EZ bar) ↓
[Recovery support] EAA / Creatine ↓↓↓
When your arms get bigger, your "choice of clothes" changes
When your arms grow, you start choosing clothes based on silhouette rather than size.
That is a sensation only those who train can possess.
With 3cm more, the world you see will change once again.