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Train your biceps and triceps twice a week to get bigger muscles!


If you're a professional bodybuilder, you'll need a set of killer arms to stand out in any competition you join.

If you're just a beach bodybuilder, you'll need a pair of well-developed biceps and triceps to make friends with the fairer gender during your travels. A pair of powerful arms is a must for getting noticed whether you're just a normal guy trying to make a point at work or anywhere else. Is there any case where getting a great set of weapons isn't advantageous?

If your arms aren't where you want them to be – and who doesn't? – you may want to pay a little more attention to them. Sure, a trainer will scream at you to "train harder" and "push it to the limit" and other cheesy catch phrases at this point. If you're a committed trainer, you're probably doing it already. On your weapons' training day, you're probably giving them everything you've got.

You've hit your cap. Today is your "training day." You exercise your arms one day a week, just like any of your other muscle classes. The key to enhancing your gains for this muscle group in particular is to train them more. You'll have to ‘find' another day to work on your weapons.

The common sense split is the simplest. On Monday, the chest and triceps will be checked out. On Tuesday, the back and biceps will be targeted. Wednesday is a day off. You smacked your thighs on Thursday.

Then it's arm day – AGAIN – on Friday. You train your arms alone to their maximum capacity on Friday, then drop the weight and don't tough them again until Monday.

You'll want to stop going too hard on the triceps and biceps on this training day because you'll be hitting them in a secondary position on Monday and Tuesday. Lower the weight and raise the repetitions.

They won't be worth much in terms of weight management and balance because they've already been burned by the heavy chest and back job. Instead, strive for 8 to 15 repetitions per set and a large number of sets.

It's time to get to work until the long day begins. Friday is "Lift heavy arm day," and that's all there is to it. Use a rep range of 5 to 10 repetitions, and go hard with the weight so you have the whole weekend to recover.

Every year, reaching the arms twice a week gives them 104 mini-growth cycles to enjoy – and the sensation of getting bigger arms at the pool, in the bedroom, or on the bodybuilding stage is indescribable!