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If I had a $1 for every time I have been asked about how to grow your arms fast, id be a millionaire. The reality is that if it were easy to grow arms quickly, everyone would be walking round with 20" + arms. A big mistake many of us make is curling stupid amounts of weights and not making any real progress. All your doing if filling your ego and ruining your joints for the long run. I know because when I was 18 I used to do the same thing. You may see that your strength goes up, but what i found out the hard way was that i was not really growing much. After a few months I saw that I had made no real progression and that is when i started to look into what professionals did to improve theirs.
Everyone should take note's from the pro's who do higher volume for arms more than anything. How many times do you see someone in the squat rack trying to curl a stupid amount of weight swinging about? Their arms no bigger than some twigs. Pumping more blood into the muscle will encourage the muscle to grow. I understand that I will get people who will say that you need progressive overload to grow your muscles. That is obviously correct, but it does not always just need to be with more weight. Higher volume / Intensity can also lead to greater muscle gains! Some pro's do sets up-to 20 - 30 reps per set. If you ever watch workouts on YouTube like ct fletcher or kali muscle, they do in some sets 100's of reps. What you should note from this is, its not just the reps that matter, is that they are shocking the muscle into growth. If you are doing the same simple workout weekly, you are going to stagnate and not improve. You need to be trying different rep ranges and different exercise motions so that your arms can never get used to what you are doing. That is a key factor in growing your arms.
If you want big arms, you should be training your triceps harder. They are the bigger muscle and they have 3 heads that you should be targeting. Using a variety of exercises is the key to hitting your arms at all angles! If you just focus on the on the triceps push downs and close bench, yes you will build the thickness and size but exercises like the triceps rope extension will hit the outer head of your triceps and really give you that popping effect.
You should be focusing on the the extension in the movement and the squeeze. The mind to muscle connection is very important. You should be able to connect with your body and feel every rep. Usually the exercises you dislike doing are the ones that will benefit you most. You should use drop sets with triceps to really get a deep burn. That means doing a weight till you can't anymore, then decreasing the weight and carrying on. This will really shock the muscles and help your development!
Try this workout on your next arm day and let us know what you think! Make sure you pick decent weights so that you can do the reps properly. By the last set of every exercise you should be struggling to get to the final reps!
Bicep Curls - 3 sets of 20
Hammer curls - 3 sets of 20
Cable Curls - 3 sets of 20
Reverse curls - 3 sets of 20
Triceps rope extensions - 3 sets of 20
Tricep pushdowns - 3 sets of 20
Tricep reverse pushdowns - 3 sets of 20
Tricep kickbacks - 3 sets of 20
Try this on on the next arm day and let us know how you get on! I can guarantee that your arms will be bursting by the end of the workout!
Author - Gurvir Singh Samra
Date - 13/05/2020
Website - www.diamondstrengthfitness.co.uk