Your biceps and triceps need a higher amount of volume and frequency than any other body part to grow.
These movements along with a higher amount of time under tension can increase growth hormone release. This also allows the muscle to be pumped full of blood and oxygen.
Our main goal of these different arm exercises is to reach extremely high volume with next to no rest. It’s also something different to shock your body and keep your interest. The main goal is to increase your time under tension, which will increase the amount of blood and oxygen pumping through the muscle.
Every once in a while I’ll ad this to my regimen and I’ve noticed some significant improvements. The idea is to find three exercises and do them back to back to back. In the gym world this would be known as a giant or a tri set. Weight is not the most important thing especially since we’re focusing on a higher volume. For example, let’s take basic alternating dumbbell curls, hammer curls and preacher curls. You’ll do each one for 12 to 15 repetitions( we’re always going for 15). You’ll go through each exercise and that will count as one set.
Dumbbell curls 15 reps + Hammer Curls 15 reps + Preacher Curls 15 reps= 1 set
After you’re done with that first set you can rest( kinda ). You’ll only be resting your biceps because you’ll jump right into doing a giant or tri set with your triceps. We’ll take a few basic lifts like cable press downs, dumbbell kickbacks and dumbbell tricep extentions. Since I feel that the tricep is a muscle that should over power the bicep. I’ll normally do more reps with the tricep.
Cable Press Downs 20 reps + dumbbell kickbacks 20 reps + 1 arm dumbbell tricep extention 20 reps = 1 set
You’ll go through one round or set of biceps and you’ll be resting your biceps while you work your biceps. Obviously if your body is telling you to take a break or stop, you should probably listen. But the goal is to constantly be working. This will allow so much blood to pump through the muscle while keeping your heart rate up. So you’re building muscle while increasing your stamina.
Suggested supplements:
These supplements will help with giving you more energy before, during and help with recovery after your workout so that you can come back and do it all over again. I highly recommend it.
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