Never Told ways To Increase the Size of Arms.

 

“How To Get Bigger Arms Fast”💪

We're going to be covering how to get some big thick juicy arms and what i do personally to grow my arms guys like i said in the intro we're going to be talking about how to grow your biceps and triceps so the arms and i put other videos out in the past which i'll link throughout this video but the main thing that i've noticed when it comes to growing the arms has been increasing the frequency and increasing the volume so compared to larger muscle groups the biceps and triceps are going to be smaller so when we have smaller muscle groups typically they tend to recover faster and we can actually push the volume higher per session with those muscle groups so when it comes to frequency for myself typically i train the arms two to three times per week so

on my main pushing days i always like to incorporate some sort of tricep assistance or accessory work and then on my pulling days i like to throw in a little bit of biceps and then typically i always just have one session completely designated two arms throughout the week so anywhere in that two to three times per week to hit the biceps and triceps is going to be that sweet spot in terms of frequency now when it comes to volume i'm more in favor of higher amounts of volume when training arms so i like to be anywhere in that 12 to 15 rep range uh maybe sometimes 20 depending on the exercise sothat's where i have found the most growth and kind of what the research is best suggesting when it comes to arms but obviously play around and see what works best for you the last tip when it comes to arms that i really like when it comes to training arms is super setting so in this training footage that you're watching what i did is actually three super sets uh with a bicep and a tricep per super set and i did it for about three sets  uh and in that 12 to 15 rep range for each exercise so we're going to get right into it talking about the first one and my philosophy with this first superset is going to be just priming the body with a bigger uh movement so what i mean by that is instead of doing isolation work uh or just doing single arm work i like to do uh more of a compound lift or compound movement for the arm so i start off by doing i call them actually jzat presses because we already have the jm press and we have the z press we have skull crushers and I find this moving kind of in between a skull crusher and a jm press so i'm going to call it the j zap press so let's make this thing infamous baby and you better start throwing these jzap presses in and tagging me everywhere because i want to see these triceps grow bigger than the freaking james and the  beanstalk beanstalk ames james in the beanstalk or is it jack and the beanstalk and james and the giant peach this is awkward so we have the jzap press okay and i did three sets of 12 to 15 reps and the first set I want to have at least three reps in the tank the second set about two reps in the tank and then the last at about one rep in the tank just to gauge the intensity uh we're gonna superset that with a bicep curl uh we're going to use a bar so either a barbell or easy bar now I use an easy bar because it's a little bit uh better on my wrists and elbows if you're fond of the barbell use a barbell or straight bar that's totally fine but for me the easy bar just feels a little bit better on my joints and really allows me to hit uh the biceps pretty hard so just going back and forth between those two movements and i'm typically going to rest anywhere from two and a half to three minutes between each super set so i can really focus on hitting it hard uh when i'm going through that that full range of motion so that's the other key point here which i've talked about my other videos we want to get full range of motion for all these exercises i really don't see much reason why we wouldn't want to hit full range of motion working with mike is retell the rp strength crew you know they have a lot of great information on why we should go full range of motion so i love to hit full rom with all these movements that i'm going to be talking about now next so the the second of the three super sets we move over to uh some straight bar push down so a little bit more isolation here of the triceps and we're going to do uh some hammer curls so i really like doing hammer curls because now we're getting into some single arm work and we're really going to hit the biceps as well as the uh the brachialis uh in the arm so there's different muscles that we want to hit to really kind of give that arm that full look um so when we're doing these guys just really focusing on that my muscle connection so uh for the push downs the straight bar push down something i really could think about it's almost like i'm pushing myself out of a pool right where you're almost doing that muscle up to get out of the pool when you're on the edge of the pool that's what i'm thinking about when i'm doing these i'm really trying to push the bar down and away from me and hit that tricep as hard as i can now on the bicep hammer curls i'm trying to

get that full range of motion i don't want to use too much body english or usemy hips or cheat or anything like thatkeeping it nice and strictand really trying to squeeze my bicep as tight as possible getting that full range of motion almost driving that dumbbell up towards my forehead just so that i'm getting a full

c curls baby z curls once again these are gonna be for threetotal sets for that 12 to 15 rep range typically on the  straight bar push downs you can maybe do that 15 to 20 reps uh just because you're using both arms so it all depends on how you're feeling what's going to be the best rep range for the stimulus that you're looking for but for me i'd like to stick to that 15 to 20 for these on the hammer curls i'm going anywhere 12 to 15 per arm lastly on tap for the third superset for the triceps we're going to do

uh cable kickbacks now these cable kickbacks you want to make sure that the weight is light enough that you can fully lock the arm out um with the extension of the elbow okay so that's going to be a key one if you go too heavy you're not going to be able to get that lockout and i think just those little degrees of

range of motion is really going to help give your muscle the best stimulus possible for growth and just look like a nice full belly for the triceps okay so when you're hitting those full rum uh for this i did about 15 per arm same thing three reps left in the tank in the first set all the way down to one or rep left in the tank on

the third set and then we're super setting with incline alternating dumbbell curls and I really like these for the isolation on the bicep we can't cheat these at all okay we're keeping that back pressed against the

bench and just really putting as much emphasis in the bicep as possible and you're just going to alternate back and forth once again 12 to 15 reps per arm first set about three reps left in the tank last set you should probably have one rep left in the tank now it's up to you if you want to increase the weight each set or if you find that just due to fatigue the same weight is giving you uh those reps left in the tank then that's going to be good but that's pretty much the entire workout very simple in and out within 35 45 minutes guys doing those supersets getting a lot of blood to the muscle uh as fast as possible you know just doing work not losing focus and if you do this okay or just throw this workout in you can obviously use exactly what's in here but you can swap things out so instead of you know doing uh the jay zapp press because we're sticking with that you could do maybe a close grip bench press to really hit those triceps or try a different barbell to isolate those triceps and for any of the single arm work thrown whatever variations work best for you but i like to start off like i said with more of a bigger compound movement and

then kind of work my way down to more isolation or single arm stuff just to finish out and typically i can hit a little bit more extra volume with those movements but that is it guys if you liked the video make sure you subscribe to the channel give the video a thumbs up and share with all your friends on social media platforms etc uh but I hope that this helped watch the other videos in the arm training and of course guys stay a lean mean strength machine.