Tired of getting sand kicked in your face? Want biceps like a real man? Let me show you how to get jacked for summer! Although you won’t build substantial real muscle in 6 weeks, you can condition and firm your muscles to appear jacked. Increased blood flow and muscle firmness can give the illusion of larger muscles.
Weight training is great for your overall health and is often underestimated by many so-called health experts. This short-term program may inspire long-term commitment, leading to increased strength, improved aesthetics, and better health.
Basic Concepts
Starting Out
Don’t go too hard too soon. Start slow during your first week. Use light weights. Your first sessions should prioritize form and adaptation, not intensity. Avoid overtraining, which can cause soreness that delays progress.
Follow this schedule:
- Week 1: One session, rest a day, repeat, then rest two days.
- Week 2: Train every other day. Increase weight slightly.
- Week 3 onward: Train hard every other day. Prioritize sleep and proper nutrition.
Reps and Poundage
Start light. After your body adjusts, increase the weight. Aim for 10 reps per set. Your muscles should feel taxed by the final rep. If they don’t, increase the load.
Supersets and Alternates
Supersets involve performing two different exercises back to back. Alternates are supersets using opposing muscle groups—perfect for arms. For example, superset curls with tricep extensions. Do 3–5 rounds, resting 60–90 seconds between supersets.
Training Your Arms
Biceps
Alternate Dumbbell Curls
Sit on a flat bench. Hold dumbbells with palms facing inward. As you lift, rotate your wrist until your palm faces your shoulder. Lower slowly. Alternate arms. Focus on biceps — avoid using your back.
Barbell Curls
Stand with a barbell. Grip with palms forward. Curl the weight using biceps only. Don’t swing or use momentum. Hold briefly at the top. Lower slowly.
Preacher Curls
Use a preacher bench and curl bar. Sit, rest your arms on the pad, and lift. Keep form strict to prevent cheating. These isolate the biceps excellently.
Triceps
Tricep Extensions
Use a cable machine. Keep elbows tight to your sides. Extend downward using triceps only. Keep upper arms still throughout the movement.
Skull Crushers
Lie on a bench with a curl bar. Extend arms, then lower the bar toward your forehead by bending at the elbows. Raise back to the top. Focus on keeping upper arms stationary.
Forearms
Wrist Curls
Sit with forearms resting on knees. Curl a barbell or dumbbells using just your wrists. Alternate with the exercise below.
Wrist Twists
Kneel in front of a bench. Let dumbbells hang off the edge. Twist wrists side to side until exhausted. Superset with wrist curls for optimal forearm pump.
Final Notes & What’s Next
By week six, you’ll be visibly more jacked—especially in the arms. But remember, arms alone don’t make a physique. Stay tuned for my next article where I’ll cover shoulders, chest, and back training.