**Seven Minutes to Arm Power: Build Muscle in a Flash**

The summary highlights the effectiveness of seven-minute workouts for arm muscle development. It emphasizes the use of isolation exercises like biceps curls and triceps extensions for targeted muscle growth. Here’s a detailed breakdown of the summary’s key points:

**1. Time Efficiency:** Seven-minute workouts are a great way to achieve fitness goals, especially when time is limited.

Watch Chris Heria’s 7-minute arms workout Complete Bicep, Tricep & Shoulder Workout For Bigger Arms – YouTube Watch On The workout is a simple one to follow, with seven exercises done for 45 seconds, with a 15-second break in between. The first three moves work the triceps, the next two hit the biceps, and the final two target the forearms, with your shoulders also engaged by several of the exercises. Heria performs the workout in the YouTube video and gives some useful tips throughout. If you prefer to use an app you can get TheNX app on the App Store and Google Play , and follow the workout there.

This approach is particularly effective for building muscle mass and strength. It’s a proven method that has been used by athletes and bodybuilders for years. Here’s how it works:

* **High-Intensity Training:** The exercises are designed to be performed with maximum effort, pushing your muscles to their limits. This creates a greater demand on the muscles, leading to more muscle protein synthesis.

Heria suggests that you could do three or four rounds of the exercises for a more challenging arms session if you have the time, or aim to do the seven-minute circuit several times a week if it’s hard to block out 30 minutes for a workout on one day. Using weights like dumbbells is a good way to get an effective arms workout done in less time, but you can also strengthen your arms and shoulders using bodyweight exercises. This 4-move workout is great for targeting your triceps, and this 5-move bodyweight session strengthens the whole upper body.