To add bulk and size to your arms, you need to overload the biceps and triceps, forcing them to adapt and grow to the new demands placed on them. The baseball bicep and horseshoe triceps that everyone looks to develop take time, but anyone can add considerable size with proper technique. By changing set and rep sequences you can keep your muscles growing to keep up. The best bicep builders are ones that provide stimulus across both heads of the bicep and all three heads of the triceps, according to David Robson, owner of Elite Physique Training Studio.
Biceps
Step 1
Pick a weight that you can curl six to eight times. Grasp a barbell with an underhanded grip and your arms slightly wider than shoulders-width apart. Keep you torso stable while tightening your abs and keep your back straight. Starting with the barbell hanging and your arms extended, curl the weight, bringing the bar to the top of your chest, contracting the bicep hard at the top of the motion for a count of one. Let the weight come back down in a controlled fashion for a three count. Do six to eight reps for two to three sets.
Step 2
Use a weight that you can lift six to eight times. Sit down at a bench or chair and grasp dumbbells with your palms facing into your body. Keep you back straight or against the back of the chair and curl each weight one at a time, keeping your palms facing inward throughout the motion. At the top of the motion, contract your bicep while exhaling, then slowly lower the weight at a count of three. Repeat on the other side. Complete six to eight reps on each side for two to three sets.
Step 3
Lean forward while sitting and place your elbow on the inside of your knee and place your other hand on your knee for support if needed. Use a dumbbell you can lift six to eight times. Begin with your arm fully extended and curl the dumbbell toward your shoulder. Exhale at the top of the motion, then slowly let the weight come back down for a count of three.
Triceps
Step 1
Lying down on a bench, grasp an EZ-curl bar with a weight you can press six to eight times. Press the weight above your head and keep your arms straight. In a controlled fashion, lower the weight by bending at the elbow. Let the weight go behind your head while keeping your elbows tight to the body to get the triceps to fully extend. Do this six to eight reps for three sets.
Step 2
Load a barbell on a bench press with a weight you can lift six to eight times. Lie down with the bar being above the center of your chest. Place your hands slightly closer than shoulders-width apart and press the weight up and away from your chest, exhaling at the top. Slowly lower the weight to your lower chest and keep the elbows as tight to the body as possible. Do this six to eight times for two to three reps.
Step 3
Go to a dip station and place a light dumbbell between your feet that you can securely hold without dropping. Lift yourself up until your arms are fully extended and contract your triceps at the top of the motion. Slowly lower your body by bending at the elbow and keep your body as straight as possible. When you reach a 90-degree angle in your arms, press yourself up again. Do six to 10 reps for two sets.
Tips and Warnings
- If you find that you can do more than eight reps for any exercise, increase the weight to keep it challenging.
- Always do warm-up sets for both the triceps and biceps before using heavy weights.
Things You'll Need
- Barbell
- Dumbbell
- EZ-curl bar
- Weight plates
- Dip station
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