It’s common knowledge that each and every serious lifter out there wants an impressive set of solid, strong muscular arms. Who would refuse the appearance of tall, heightened biceps on top of horse-shoe-shaped triceps? Who wouldn’t welcome a set of ripped, peaking guns forcefully poking out through the sleeves of their shirt?

Even though many people have the development of muscular arms at the top of their agendas, most lifters out there just don’t understand what it takes to train their arms properly to achieve maximize gains.

It is important to recognize three basic truths before we can gain the proper insight into effectively stimulating our arm growth —

  1. The triceps and biceps are relatively small muscle groups.
  2. During the basic pulling movements for the back, the biceps receive substantial stimulation
  3. During the basic pressing movements for the chest and shoulders, the triceps receive substantial stimulation


When it comes to effective arm training, what do these 3 points tell us? This is the most important thing for you to realize…

The biceps and triceps require a small amount of direct stimulation for maximum gains in muscle strength and size!

So why do I see the same misinformed people each and every week, every moment I enter the gym, over-working themselves on continuous sets of tricep and bicep extensions?

It’s extremely important to understand that through all of your chest and back training, your biceps and triceps receive a very large amount of stimulation. In fact, it is your biceps or triceps that give out first when it comes to reaching muscular failure on a chest or back movement! It becomes quite clear that direct arm training is of minimal importance when you couple this with the reality that your biceps and triceps are members of small muscle groups.

Don’t forget that your muscles do not grow in the gym. Your training in the gym is merely a “spark” that causes the wheels of muscle growth to go into motion. Your body is actually synthesizing new muscle tissue outside of the gym (rather than inside of the gym) while you are either resting or eating. Hence, it is essential that you don’t over-train your muscles in the gym. If you want to see impressive results, it is key to always ensure enough time for recovery. Your muscles can actually become weaker and smaller from training too much.

It is important to stop placing heavy emphasis on direct arm movements if you’re looking to achieve serious arm growth. Let go of the unending sets of tricep press-downs and concentration curls. Heavy chest and back training primarily produces strong, muscular arms.

You will prevent yourself from training too much if you accept this simple truth and place the majority of your efforts into building up the muscle strength and size within your major muscle groups.

This surely isn’t saying that you should neglect direct arm training altogether, just that heavy emphasis on direct stimulation is unnecessary. The following is an example of an arm routine that you can use as a portion of your program to build big biceps and horseshoe triceps —

  • 2 sets of 5 -7 reps of Barbell Curls
  • 1 set of 5-7 reps of Standing Dumbbell Curls
  • 2 sets of 5-7 reps of Close-Grip Bench Press
  • 1 set of 5-7 reps of Standing-Cable Push-downs


Concentrate on progressing each week by using slightly more weight or performing an extra rep or 2. Also, take all sets to complete muscular failure.

You will achieve arm size beyond anything you’ve ever imagined if you work to incorporate this concept into your arm muscle training!

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