Although there are a good amount of people who genetically have the ability to develop big and defined arms with little efforts, some of us are not as fortunate. Now, there may be a few determining factors as to why your arms still aren’t as big and defined as you want them to be, check out my “top 5 reasons your arms aren’t getting bigger” for the most popular.
In the case that you ARE
-Paying sufficient attention to your triceps
-Not overtraining the arms
-Training the rest of your body enough
-Doing the right arm workouts
-Alternating the weight
-Not overtraining the arms
-Training the rest of your body enough
-Doing the right arm workouts
-Alternating the weight
and still have not seen much results, there may still be hope. With one small change in your daily workout routine, you could easily shock your arms (biceps and triceps) into rapid growth.
If you are currently performing split routines for your workouts, chances are you currently have a “chest day” that is followed by a few tricep exercises or a “back day” that is followed by some bicep exercises. Some people might have a chest routine followed by bicep exercises and follow their back routine with tricep exercises.
Don’t get me wrong, both variations are perfectly fine when building your upper body. As they say, “if its not broken, don’t fix it”.
For those who just cant seem to develop big and defined arms
So you have a “chest day” and you have a “back day” (assuming you are following split routines), you may or may not incorporate arms into these days because in a sense you are already exercising your triceps with the chest workouts and the biceps with the back workouts. Either way, I recommend adding an “arm day” in there every so often for those who have trouble building bigger arms. In case you were wondering, NO that is not my ultimate solution to shocking your arms into rapid growth.
Shock your arms into rapid growth
Before I tell you how you can start developing bigger arms within weeks, I must warn you that the routine I’m going to share should not be performed too often. I would say perform each routine once every two weeks (assuming you are working back and chest at least once a week).
Routine #1 (Back days)
As simple as the change to the routine is, it is extremely effective. On your “back days” you will simply start off with your bicep exercises and follow them with your back routine. I recommend performing 3-4 different exercises for the biceps, each exercises should consist of 4 sets each with 8-12 repetitions per set.
As simple as the change to the routine is, it is extremely effective. On your “back days” you will simply start off with your bicep exercises and follow them with your back routine. I recommend performing 3-4 different exercises for the biceps, each exercises should consist of 4 sets each with 8-12 repetitions per set.
Routine #2 (Chest days)
If you haven’t guessed it, your chest routine should now be as follows:
3-4 different tricep exercises, each exercise will be performed in sets of 4 with 8-12 repetitions per set. These 3-4 tricep exercises will then be followed by your original chest routine.
If you haven’t guessed it, your chest routine should now be as follows:
3-4 different tricep exercises, each exercise will be performed in sets of 4 with 8-12 repetitions per set. These 3-4 tricep exercises will then be followed by your original chest routine.
The idea
Because your chest workouts are assisted by your triceps and your back workouts are assisted by your biceps, applying the added strain to each muscle (bicep and tricep) will shock the muscle. Working your chest with tired triceps or working your back with tired biceps will allow the chest and back routines to add necessary strain to the biceps and triceps forcing them to grow.
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