We’ve all tried to curl heavy weights day in and day out in an attempt to make our arms grow that extra inch to fill out our shirt sleeves, only to wake up a week later unable to raise your arms over your head without wincing in pain. Big arms are a statement to everyone around you. They tell everyone that you aren’t messing around, you’re serious about your physical fitness and you’re stronger than the average man. But it’s just so hard to attain them, or at least everyone thinks it is.
Through years of research followed by trial and error, I have found that the most efficient way to get bigger arms is to do literally anything but specifically isolate the bicep. I tried that for some time and the results were frustrating if anything. The best recommendation I could give is to incorporate arm day into several routines through out the week. By working arms with other muscles and at different times of the week, you will shock the muscles, stimulating growth. In addition, to reiterate, the only way to properly promote growth anywhere in the body is through the implementation of regular squats, dead lifts, and rows. In order to fully explain what I mean, consider a standard weekly routine:
- Monday – Chest and triceps
- Tuesday – Legs and back
- Wednesday – Chest and triceps
- Thursday – Legs and back
- Friday – arms and shoulders
- Saturday – back
- Sunday – rest
This model is built around the concept that your arms require more time to recover than other muscles and therefore can only be worked once a week. I’m here to tell you this belief is completely ridiculous. Your arms get worked in almost every movement on every day of the week, so of course they don’t recover as quickly as, say, your chest, but that doesn’t mean they can’t be worked just as hard. Here is my routine from this current week as a model of my suggestion:
- Sunday – Legs and shoulders
- Monday – Chest and triceps
- Tuesday – Legs and back(emphasis on close grip rows and pull-ups to work biceps)
- Wednesday – Chest and biceps
- Thursday – Legs, shoulders, triceps
- Friday – Back and biceps
- Saturday – rest
The most important part to remember about this is that each week follows the same schedule in regards to major muscle group (chest, legs, etc.) but the supplemental muscle group for each day changes each week, in order to avoid muscle familiarity. Personally, I have had nothing but success following this pattern, but remember that everyone is different. Don’t panic if this doesn’t work for you.
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