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Inside the World’s Most Expensive Gym: NYC’s $10,000-a-Month Continuum — Luxury Fitness or the Future of Human Performance?

Walk through the brass doors of a landmark building in the West Village and you don’t step into a gym—you step into a thesis about human performance. Continuum calls itself a precision wellness club, and the pitch is audacious: unify training, recovery, and biological data into one adaptive system, then wrap it in velvet-rope exclusivity. Membership is capped at roughly 250 people, it sits inside the historic Federal Archive building on Greenwich Street, and multiple reports peg the price around $10,000 per month (with a reported initiation fee)—putting it in the running for the most expensive gym membership on earth.  From the minute you’re onboarded, the vibe is less “pick a locker, hit the tread” and more “check into a lab.” New members go through deep testing: aerobic thresholds, sleep and recovery metrics, body composition, and other biomarkers that feed a software layer Continuum says uses AI to build a living profile of how you should train and recover each day. (Staff eve...
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How to Build Bigger Arms in Just 3 Months: The Complete Science-Backed Blueprint for Massive Biceps and Triceps Growth

If you’ve ever looked in the mirror and thought, “I just want bigger arms,” you’re not alone. For decades, big arms have been the symbol of strength, power, and confidence — the first thing most people notice when you roll up your sleeves. The good news? You can absolutely transform your arms in just 3 months — if you train smart, eat right, and understand the science behind muscle growth.

This isn’t another “do curls every day” post. This is a detailed, realistic, and proven plan that tells you exactly what to do — from sets and reps to rest times, nutrition, and recovery.


bicep curl


💪 The Mindset: Why Most People Fail to Grow Their Arms

The number one reason people never see progress is inconsistency and lack of progression. They do the same exercises, same weights, and expect new results. Your muscles only grow when they’re forced to adapt to new stress — this means you must lift progressively heavier weights or increase volume (sets, reps, or intensity) each week.

The second reason? People over-focus on biceps while ignoring the triceps, which make up nearly two-thirds of your upper arm mass. You can’t grow big arms without building huge triceps — fact.

🧬 The Science Behind Arm Growth

Muscle growth (hypertrophy) happens when your muscle fibres experience micro-tears during resistance training, and then repair stronger and thicker through protein synthesis.
Three main triggers stimulate this growth:

  1. Mechanical Tension — Lifting progressively heavier loads.

  2. Metabolic Stress — The “burn” you feel when training to near failure.

  3. Muscle Damage — Caused by controlled negatives (eccentric reps).

This plan targets all three mechanisms.

📅 The 3-Month Blueprint for Bigger Arms

Phase 1 (Weeks 1–4): Foundation & Mind-Muscle Connection

Goal: Build a base and learn to contract the muscle fully.

Workout Split:
Train arms twice per week (e.g., Tuesday & Friday).
Keep rest days between arm days.

Sample Routine:

  • Barbell Curl – 4 sets x 10 reps (slow negatives, 3 seconds down)

  • Triceps Rope Pushdown – 4 sets x 12 reps

  • Incline Dumbbell Curl – 3 sets x 12 reps (stretch focus)

  • Overhead Dumbbell Extension – 3 sets x 10 reps

  • Hammer Curls – 3 sets x 15 reps

  • Close-Grip Push-Ups (to failure) – 2 sets to failure

Rest Between Sets: 60–75 seconds
Focus: Feel the muscle working. No ego lifting yet.
Tip: Squeeze your biceps hard at the top of each curl — that 1-second contraction matters more than half the rep range most people rush through.



How to get bigger arms


Phase 2 (Weeks 5–8): Volume & Overload

Goal: Increase training volume and load.

Workout Split:
Train arms twice per week still — but increase total volume and add intensity techniques.

Workout A (Heavy Focus):

  • EZ Bar Curl – 5 sets x 8–10 reps

  • Skull Crushers (EZ Bar) – 5 sets x 8–10 reps

  • Alternating Dumbbell Curl – 4 sets x 10 reps (controlled tempo)

  • Triceps Dips (Weighted if possible) – 4 sets to failure

  • Cable Hammer Curls (Rope) – 3 sets x 15 reps

  • Reverse Grip Pushdown – 3 sets x 12–15 reps

Workout B (Pump Focus):

  • Concentration Curls – 4 sets x 12–15 reps

  • Cable Kickbacks – 4 sets x 12–15 reps

  • 21s (Barbell Curl) – 3 sets (7 bottom, 7 top, 7 full)

  • Overhead Cable Extension – 3 sets x 15 reps

  • Close-Grip Bench Press – 3 sets x 8 reps

Rest Between Sets: 45–60 seconds (shorter for pump work).
Progressive Overload Rule: Each week, add either 2.5–5kg more weight or 1–2 extra reps.

Phase 3 (Weeks 9–12): Intensity & Shock Phase

Goal: Shock the arms into new growth by mixing up tempos and techniques.

Workout Split:
Still 2 arm days per week — but now include supersets and drop sets.

Workout Example:

  • Superset 1:

    • Barbell Curl – 4 sets x 8 reps

    • Skull Crushers – 4 sets x 8 reps

  • Superset 2:

    • Incline Dumbbell Curl – 3 sets x 10 reps

    • Overhead Dumbbell Extension – 3 sets x 10 reps

  • Drop Set Finisher:

    • Cable Curl – 3 sets x 10 reps, then drop weight by 50% and go to failure.

    • Rope Pushdown – 3 sets x 12 reps, then drop weight and go to failure.

  • Isometric Holds:

    • Hold a curl halfway up for 30 seconds, 3 rounds.

Rest Between Supersets: 60 seconds

You’ll walk out of the gym with a pump so intense it feels like your sleeves are shrinking. That’s your body flooding blood, nutrients, and growth factors into your muscles — the anabolic environment that drives real change.

🥩 Nutrition: Eat for Growth

Muscle growth won’t happen without a calorie surplus and adequate protein.

Macronutrient Targets:

  • Protein: 1g per pound of body weight

  • Carbs: 2–2.5g per pound of body weight

  • Fats: 0.3–0.4g per pound of body weight

Best Foods for Arm Growth:

  • Chicken, turkey, lean beef, eggs, salmon

  • Rice, oats, potatoes, pasta, fruit

  • Nuts, olive oil, avocado, peanut butter

  • Whey protein post-workout for fast recovery

Sample Day:

  • Breakfast: Oats, whey, banana, peanut butter

  • Lunch: Chicken, rice, broccoli

  • Snack: Greek yogurt + almonds

  • Dinner: Salmon, sweet potatoes, veg

  • Before Bed: Casein protein or cottage cheese

💤 Recovery: The Secret Growth Phase

You don’t grow in the gym — you grow when you rest and recover.

  • Get 7–9 hours of sleep per night

  • Take at least one full rest day per week

  • Stretch arms after training to increase blood flow

  • Consider creatine monohydrate (5g/day) for improved recovery and performance

⚡ Common Mistakes to Avoid

  1. Training arms every day — you’re just overtraining.

  2. Half reps — ego lifting kills progress.

  3. Neglecting triceps — remember, they’re 2/3 of the arm!

  4. Skipping progressive overload — if you’re not adding weight or reps, you’re not growing.

💭 The Takeaway

You don’t need years to grow impressive arms. In just 12 weeks, with proper programming, nutrition, and rest, you can add serious size and definition. This is the exact blueprint used by natural athletes who’ve built eye-catching arms without steroids or overcomplication.

Follow it consistently — track your lifts, fuel your recovery, and train like you mean it. By the end of 3 months, you won’t just look different — you’ll feel different.

💬 What do you think?
Should arm training be its own day in your split, or mixed in with push/pull days?
Comment your current arm routine below — and let’s see who can build the biggest guns by summer.

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