Here's a kick ass routine guaranteed to add muscle to your arms. It's extremely short. Don't let that fool you. If you perform it with right level of intensity and your nutrition program is solid, your arms will grow.

Biceps

One repetition chin up Biceps Curl (dumbbells or barbell)

Perform these two exercises back to back as a superset with no rest between sets.

Triceps

One repitition dip Tricep extension (one dumbbell in both hands)

Perform these two exercises back to back as a superset with no rest between sets.

Seems easy, doesn't it? Here's key. For both one repetition chin up and one repetition dip, you take thirty to sixty seconds to raise yoursel up (the positive part of rep) and thirty seconds to lower yourself (the negative part of rep).

When you can take 60 seconds up and 60 seconds down, add weight. Do 6 - 8 regular reps on curls and extensions and train to failure.

Do this routine three times per week, for no longer than 2 weeks at a time. If you are currently using a routine that includes a lot of sets for your arms, you may want to drop direct arm training for a week before trying this routine, otherwise you'll quickly overtrain.

Keep your back and chest training to a minimun while performing this routine.

Challenging, but attainable, that is. A goal of a 50 pound increase on your bench press max in 12 weeks would be a challenging goal, but also one that is possible.

However, setting a goal of bench pressing 300 pounds in 4 weeks when you currently bench press 75 pounds will do nothing but set you up for failure and frustration.

Obviously, weight loss is on minds of many people, which is why so many fall victim to promises like "lose 30 pounds in 30 days without getting hungry and without exercising."

As a reader of this newsletter, you know that above is neither timely nor realistic. But many people do fall for such things because they want results NOW! They are setting themselves up for failure. Please don't join them.

The T stands for Timely. If you do everything previously mentioned, it's still not enough. You must give yourself a deadline to achieve your goal. More importantly, if your goal is attainable and realistic, but also long term, break it up into smaller goals.

If you wish to lose 75 pounds, start with losing just 10 pounds in 2 months. Reaching that goal will motivate you further and before you know it, enough time has passed that you've lost 75 pounds.

But if you focus solely on losing 75 pounds, which could take a year or more to accomplish, your motivation and discipline could wane, and you could fail to follow through on what you need to do to make your goal a reality.

Making goals timely hold you accountable and creates a positive sense of urgency. You may think twice about eating that piece of cake when you know you are having a body composition test and pictures taken in 2 weeks.

In addition to getting smart, celebrate your successes. And I don't mean that you should allow yourself to dust off a gallon of ice cream in one sitting because you lost 10 pounds. That would be self defeating.

But you could treat yourself to a movie, or a pair of jeans you've had your eye on, or an extra hour of sleeping in on weekend. Don't sabotage your wonderful efforts by giving yourself destructive rewards for accomplishing your goals.