Dana Linn Bailey's Bicep Workout (Secrets to Sculpted Arms)

The most important workout principle of Dana Linn Bailey’s workout is progressive overload.

You must increase the volume or intensity each following workout session to keep experiencing strength and muscle-building effects.

The second principle is supersets. Supersets can be extremely useful when you need to hit two body parts on the same day.

Pairing exercises close to the relation of agonist-antagonists are excellent because one muscle group can rest while the other is working.

Dana uses moderate reps and sets that target the development of hypertrophy the most.

Generally, you want to stay in the range of 60 to 87.5% of 1RM (1 repetition max), 6-12 rep range, and 2-4 sets.

This volume and intensity pattern has been the best for developing hypertrophy and even strength in the beginner phases.

"Big biceps signal to the world that you’ve put in some serious sweat equity at the gym. The biceps are small muscles, but growing them takes time, knowledge, and intelligent programming. But the biceps don’t just look good — they serve a real function."

- Mike Dewar, Certified Personal Trainer

Danna Linn doesn't count calories as often as you might think because her main goal is to get nutrient-rich whole foods.

The meals are straightforward to prepare and take about 30 minutes before each workout.

Dana Lin prefers a high-protein diet because that helps her to build strength and muscle mass and control her cravings and hunger [1].

Here is what her meals look like throughout the day:

• First meal - A cup of egg whites, oatmeal with fruits, 1 egg, and almond milk.
• Second meal - Almonds and Greek yogurt.
• Third meal - Grilled chicken breast, white rice, and Frank's red hot sauce.
• Fourth meal - Sweet potatoes, broccoli, and tuna or grilled chicken breasts.
• Fifth meal - Rice cakes, low-sugar cereal, whey protein, and almond milk.

The first diet principle is to get enough protein into each meal.

Protein supports your muscle-building journey and helps recover damaged muscle fibers after an intense workout.

Generally, you should aim to have at least 1 gram of protein per pound of body weight, and you may increase those numbers when you start more advanced training regimes [2].

Dana’s second dieting principle is to avoid counting all the calories and instead focus on consuming nutrient-rich whole foods.

She would generally start counting calories only when necessary and before some competitions.

However, she usually focuses on getting enough protein and high-quality fibrous carbohydrate sources, which help sustain her during those hard workout sessions.