best arm exercises

How to Increase Biceps (and Triceps)

Increase the volume of your arms effectively

One of the most common goals of those who walk in the gym is to increase the size of their arms.

Usually, those who aim to get huge arms, do exercises and infinite sets to work the biceps.

Unfortunately, this is not the best strategy.

Triceps and Biceps

First of all, if you want to increase the size of your arms, don't worry so much about biceps training but rather about triceps training.

What gives the most volume to the arms is not the biceps but the triceps.

Tricep developed with weak bicep?

Middle arm.

Weak tricep with a developed bicep?

Small arm.

Tricep and bicep developed?

huge arm

Don't neglect biceps training but prioritize triceps training.

chest and back

Then, when training back you are also using the biceps, just as in chest training you are recruiting the triceps with some intensity.

What does this mean?

It means that when you train chest, you are also training your triceps.

And by training your back, you're also working your biceps.

Just not in an isolated and concentrated way as in specific exercises for these muscles.

It is possible to get good arms without isolated biceps and triceps work, however, it is often not enough.

In these situations, using specific exercises to work these muscles is important, and setting aside a day to work only your arms can be a good strategy.

biceps raise arms

What do I do then?

Let's assume you're not satisfied with the size of your arms.

That you are really falling behind and that you simply want more.

let's dedicate a day ONLY to arm training, a day where you will only train biceps and triceps.

Don't do this plan the day after a chest or back workout or the day before.

You can include this workout the day after a leg workout, for example.

If you don't know an exercise, just click on the name to see an image of the exercise.

Plan Arms

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Bench press with short handle ? 4 sets x 12-10-8-6 reps

Forehead tricep with barbell ? 3 sets x 10-8-8 reps

Funds ? 3 series x Theuntil failure

Bicep curl with bar ? 3 sets x 10-8-8 reps

hammer bicep curl ? 3 sets x 10-8-8

Lifts with short handle ? 3 series x to failure

The main exercises in this workout are the short grip bench press and the barbell bicep curl.

Triceps and biceps, respectively.

These are the exercises that will allow you to move the greatest load, give the best results and are the exercises you should focus on the most.

Try to climb mainly in these exercises, use the last set to perform a weight you've never done before.

In the set of 6 short grip bench presses there is no problem if you only get 5 reps, as long as you are using a considerable weight, a weight you have never used.

Don't constantly go to failure, use it only sporadically in the main exercises, and only in the last set.

triceps raise arms


  • Bottoms and short grip lifts should be done with weight if possible, in which case you should use 3 sets and 10 reps instead of going to failure.
  • If you can do more than 25 reps of bottoms and you can't add weight, replace that exercise with This one and do 3 sets of 10 reps.
  • If you can do more than 20 reps of short grip lifts and you can't add weight, replace that exercise with This one and do 3 sets of 10 reps.
  • Focus on the exercise, control the movement, don't just drop the weight, control it.
  • Do not do this training more than once a week.

Final notes

If you are having difficulty increasing the size of your arms, try following this plan and instructions correctly.

Don't expect a change from one week to the next, give time for the program to take effect.

Don't forget that without good nutrition, there is no training program that works miracles, so a quality diet is mandatory.

Finally, don't forget to give your muscles rest to recover and grow, and allow enough time between workouts to get good results.

No, making this plan every day is not going to give you giant arms.

It will only give you sore arms, and eventually an injury.

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