If you want to make gains on a certain muscle group you need to do one of three things; 1) increase volume 2) increase weight used or 3) increase frequency. As we all want bigger arms, I’m going to focus this blog on blasting biceps into growth.
You need to prioritise a muscle if you want to improve it. Aim to work your arms twice per week leaving 3-4 days between each arm session. Your first arm workout for the week should involve heavy sets with an 8-10 rep range. Conversely, your second arms workout should focus on lighter weight and longer sets.
If you want to squeeze in more arm exercises during the week, there are also sneaky ways you can work arms while training other body parts.
Below are sample workouts for your high weight/low volume session, low weight/high volume session and additional back and arms session.
During this workout, focus on your lowering movement for 3 sec then blast the weight up as quick as you can. Take 90 seconds rest between each set.
Standing barbell curls: 4 x 8-10 reps.
Seated incline dumbbell curls: 3 x 8-10 reps (this puts the bicep in a good stretch position)
Concentration curls: 3 x 8-10
This workout is more of a super set.
Preacher cable curls -> Hammer cable curls -> Standing cable curls.
Do 10 reps of each with no rest between each exercise. 90 seconds rest between each set. Complete 3 sets. The cables will provide constant tension to your arms. Your arms will be absolutely screaming after this.
Mid week workout:
The little mid week trick is to train your back. You use your bis as a secondary muscle to help assist with all pulling movements. So, we can give the bis a secondary hit by using an underhand grip on exercises like chins, bent over rows, cable rows & pulldowns. You will feel the burn in your biceps!
If you are really pushing yourself hard through this workout schedule you will notice the difference in 4 weeks. You can also do this for triceps at the same time if you want to improve overall arm size. Remember to keep up with good nutrition & plenty of water during the day. Get your 8 hrs sleep & watch your arms grow with this workout!!