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6 QUICK STEPS TO BUILD BIGGER ARMS + 3 hacks that will speed up the process for you
// THREAD //
1. INTRO 
The information I'm going to give you today is training focused. So please remember that these fundamentals also need to be covered as well:
- Calorie Surplus
- Protein at 1g per lb of bodyweight
- Sleep
The information I'm going to give you today is training focused. So please remember that these fundamentals also need to be covered as well:
- Calorie Surplus
- Protein at 1g per lb of bodyweight
- Sleep
2. FREQUENCY 
Train your biceps and triceps 2-3 times per week.
My recommended training splits are:
Upper/Lower
OR
Push/Pull/Legs
I DO NOT recommend having an 'arm day', spread the work across the week instead.
Train your biceps and triceps 2-3 times per week.
My recommended training splits are:
Upper/LowerOR
Push/Pull/Legs I DO NOT recommend having an 'arm day', spread the work across the week instead.
3. COMPOUNDS 
Fill the majority of your workouts with compound exercises executed in low to moderate rep ranges.
This means:
- Chest presses
- Shoulder presses
- Rows
- Pull-ups
- Pull-downs
Within the 5-10 rep range (most of the time).⠀
Fill the majority of your workouts with compound exercises executed in low to moderate rep ranges.
This means:
- Chest presses
- Shoulder presses
- Rows
- Pull-ups
- Pull-downs
Within the 5-10 rep range (most of the time).⠀
4. PROGRESSIVE OVERLOAD 
We all know that getting stronger over time is one of the keys to muscle growth, so this will play a very significant role in making your arms bigger.⠀
Increase the number of reps you can do per set.
Increase the amount of weight you can lift.
We all know that getting stronger over time is one of the keys to muscle growth, so this will play a very significant role in making your arms bigger.⠀
Increase the number of reps you can do per set.Increase the amount of weight you can lift.
5. ISOLATION 
Always include some direct arm work in your upper body sessions.
Use a slightly higher rep range for these exercises.
The 12-15 rep range is ideal.
(I'll discuss where to place this in your workout later)
Always include some direct arm work in your upper body sessions.
Use a slightly higher rep range for these exercises.
The 12-15 rep range is ideal.
(I'll discuss where to place this in your workout later)
6. ANGLES 
Cover these angles over the week:
BICEPS:
Elbows behind body (incline bicep curl)
Elbows by side (standing bicep curl)
Elbows in front body (spider curl)
TRICEPS:
Elbows overhead (Skull crusher)
Elbows by side (Rope pushdown)
Pressing movement (Close grip press)
Cover these angles over the week:
BICEPS:
Elbows behind body (incline bicep curl)
Elbows by side (standing bicep curl)
Elbows in front body (spider curl)
TRICEPS:
Elbows overhead (Skull crusher)
Elbows by side (Rope pushdown)
Pressing movement (Close grip press)
7. HACK - Isolation arm exercises first 
Typically you’ll want to perform your heavy compound exercises first in your workout.
BUT if your main goal is to build big arms then you can and should move your arm exercises to the beginning of your workout.
Prioritise your arms.
Typically you’ll want to perform your heavy compound exercises first in your workout.
BUT if your main goal is to build big arms then you can and should move your arm exercises to the beginning of your workout.
Prioritise your arms.
8. HACK - Don't change exercises too often.
This way, you’ll be able to more consistently track your progress with them. And over time, you’ll be miles ahead of the average gym-goer trying to continually 'confuse' his muscles without actually making any solid progress.
This way, you’ll be able to more consistently track your progress with them. And over time, you’ll be miles ahead of the average gym-goer trying to continually 'confuse' his muscles without actually making any solid progress.
9. HACK - Make it hard for yourself
Activating the muscle and placing it under sufficient tension during your set is more important than the weight you’re lifting. Think about the muscle, not the weight.
Contract (squeeze) the muscle!
Activating the muscle and placing it under sufficient tension during your set is more important than the weight you’re lifting. Think about the muscle, not the weight.
Contract (squeeze) the muscle!
THE END.
Remember, stay consistent and chase progression
Enjoy filling out your t-shirts
Remember, stay consistent and chase progression
Enjoy filling out your t-shirts
