Updated: Jun 6, 2020
If you ask most guys, they will say they want bigger arms. Big arms are never going to go out of style. Big arms are one body part that most women find sexy. They say it makes them feel safe. No JOKE Here’s my advice to filling out that t-shirt looking like your favourite superhero.
DOING ENDLESS AMOUNT OF BICEP CURLS AND TRICEP EXTENSIONS
Yes, it will help your arms grow, but it's going to massively limit your growth if you still want to have good looking chest and back. Like who wants big guns then a pigeon chest, you'll look funny.
Beginners need to focus on compound movements to add real muscle mass, wasting your time doing lots of arm isolation exercises. If your biceps and triceps are fatigued, then it's going to significantly affect your chest and back workouts as you won't be able to lift as heavy.
OVERTRAING THE ARMS
The arms are small muscles which get worked a lot indirectly on pressing and pulling movements.
You can't go training arms 5x a week. Muscles only grow when rested.
Providing you're doing enough pressing and pulling movements in your program then 8-12 sets a week of direct bicep and tricep work is enough to see progress in growth. I recommend splitting that across two sessions a week; otherwise, you risk running into serious recovery problems.
Providing you're doing enough pressing and pulling movements in your program then 8-12 sets a week of direct bicep and triceps work is enough to see progress in growth. I recommend splitting that across two sessions a week; otherwise, you risk running into serious recovery problems.
MAN UP AND DO THE HARD STUFF
Focus on getting stronger on pressing and pulling movements. Add 30kg onto your bench press & dips and watch how much your triceps grow. Add 30kg onto your row and chin-ups and watch how much your biceps grow. Watch your whole body grow.
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