If your goal is to have massive arms in the gym then this post is for you!
Having big arms is a goal for most young men in the gym. And rightly so! Every young man wants to, and in our opinion, deserves to look good and have killer pythons!
If you’re looking for some crazy bicep gains, understanding the movement patterns, how often you should train them and how hard you should train them is a must!
Exercise selection:
It is beneficial to select exercises that will allow for you biceps and triceps to be trained in different lengthened positions, that is, in their lengthened position and shortened positions.
Preacher Curls and Tricep pushdowns are example of a Shortened Positioned Exercises.
Incline Dumbbell Curls and Tricep Overhead Extensions, are examples of Lengthened Positioned Exercises.
Frequency:
Now that we have identified examples of the exercise selection, how often you should you train your arms you may ask?
It is important that you have anywhere between 10-20 hard working sets per targeted muscle per week in your training program you.
REP RANGES:
As rep ranges are exercise dependant, bicep and tricep exercises dictate that your rep range to be between 10-20 per set.
INTENSITY:
Your proximately to failure is also going to be important with arm exercises and so, it is also essential that you are training to near failure. This means, the velocity (Speed of the movement) should be slowing down significantly as you are ending your set while maintaining a good form and range of motion, and has nothing to do with a ‘burn’ that you get. RPE should be approximately 8 or 9!
Implement these steps over time and stay consistent and watch those arms absolutely explode!