Perhaps the most universal of all physique goals includes a burning desire to get bigger arms. After all, nothing screams masculinity (or in some cases, powerful femininity, ladies ;)) louder than a pair of shredded, veiny, and bulging arms.
As with anything worth having, BIG arms require persistence and a methodological approach.
Luckily, I have great news for you.
You know all those marketable advertisements for the ‘secrets’ of bigger arms? Forget ‘em!
There are few secrets when it comes to anything in physique enhancement, especially not when it comes to blasting arms.
We’ve eliminated most of the ‘secrets’ only to leave behind the sweet ol’ principles we like to call the fundamentals.
That’s right; we’re going back to basics, boys and girls (though I’ve still got some surprise techniques, that actually work(!), incorporated into the program).
First and foremost, let’s consider when to train arms.
Do we split them up? Devote a day to both triceps and biceps together? If not, which body part(s) are ideal to pair them with?
The answers largely depend on your training regimen.
Keep in mind that volume can be increased as can frequency when devoting a separate day to arms.
From a nutritional and hormonal standpoint, however, an argument can be made for pairing biceps and triceps with their functional protagonists (e.g. biceps with back).
As a general rule, don’t be afraid to experiment and see which works best for you.
A second point to remember is the importance of form, as well as ‘intention’ (sound familiar? If not, check out MI40-Foundation stat!).
Exercise variations are only applicable if proper biomechanics are applied. In simple terms: if you’re not using proper form, you’re wasting your time!
Variance between dumbbells, cables, and barbells is essentially irrelevant unless every rep is performed the same, and each of the movement patterns particular to that exercise are followed.
Always remember: changes in movements DO NOT affect the shape of a muscle. You can do concentration curls until you are blue in the face; it won’t change the attachments or shape of your bicep.
Lastly, it’s imperative that we consider which of the countless exercises we will perform with an intelligent approach.
This step is a bit more complex and requires consideration of joint positions, resistance profiles, load, motor skill (from beginner to advanced training), speed of execution, and the individual’s goal (strength / size / power / endurance).
It’s impossible to create exercises (triceps for example) that work the body part through the entire range of motion. A fully lengthened tricep involves shoulder and elbow flexion with the arm over the head. A fully contracted tricep though, involves an extended shoulder with the hand behind the body.
It’s important to create a program that will incorporate all ranges of motion for your arms without repeating exercises that focus on the same area of the range of motion.
The split, exercise choice and range of motion they specifically target, as well as training volume are all hugely important considerations.
To help get you on the path to SICK sleeve-ripping arms, I’ve done all the heavy lifting for you (so to speak) when piecing this program together.
The rest is up up to you…
Keep your form in check and put in the work, homie!
In 6 weeks time, I’m confident you will have added a least a couple inches to those twigs you call arms 😉
Get your balls out of your purse and let’s do this!
Ben
