Building bigger arms requires a balanced approach targeting both biceps and triceps equally. While biceps are often the show muscles, triceps actually comprise two-thirds of your arm mass. Here's a comprehensive guide to maximize arm growth.

Key Muscle Groups and Exercises

Biceps Training:

• Exercise angles:
  • Arms behind body: incline curls
  • Arms at sides: standing/seated curls
  • Arms in front: preacher curls
• Grip variations:
  • Palms up: traditional curls
  • Palms in: hammer curls
  • Palms down: reverse curls

Triceps Training:

• Exercise positions:
  • Front of body: close-grip bench press, pushdowns
  • Front of face: skullcrushers
  • Overhead: cable extensions

Forearm Training:

• Focus on high-rep sets (50 reps)
• Emphasize grip strength and wrist stability

Training Guidelines:

1. Perform one dedicated arm workout weekly (preferably Friday/Saturday)
2. Use varied rep ranges:
   • High: 15-20 reps
   • Moderate: 8-12 reps
   • Low: 4-6 reps
3. Train triceps before biceps for the first 8 weeks
4. Progress through workouts every 4-6 weeks

Nutrition and Supplements:

• Maintain a caloric surplus
• Focus on adequate protein intake
• Recommended supplements:
  • Creatine monohydrate for muscle growth
  • Pre-workout for enhanced performance and pumps

Follow this program consistently while maintaining proper nutrition for optimal arm development. Cycle through different workouts every 4-6 weeks to ensure continued progress and prevent plateaus.

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