Wondering what you've seen the best results from: training biceps and triceps with high volume or high weight, but lesser volume. I've been doing arms like this for as long as I can remember: Alternating bicep and tricep exercises. 4-5 exercises each muscle group. Work more compound first, get more concentrated/iso as I go along in the workout.
You can easily rotate between six of your favorite arm exercises (three for biceps and three for triceps) in every workout. Just make sure each has your elbow in a different position. Do two to
Takeaway. Doing pushups every day can help you follow a workout routine and develop your triceps, pecs, and shoulder muscles. But not varying your exercise routine can lead to plateauing
Science Based Tips to Get Bigger Arms – Prioritise your Arms. Although this is unorthodox, in order to grow the arms, you will, of course, have to prioritise them. “Research has shown that prioritizing the arms in this way provides better results in terms of bigger biceps and bigger triceps, as opposed to performing your arm exercises last.
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Train arms 2 times a week. Train both muscle groups on the same day. Exercises: close grip bench, dumbell overheads, rope pushdown (for tri's). Dumbell curls, incline dumbell curls and concentration curls (for bi's). Sets: 3 - 4. Reps: First set - aim for 15, second set - increase weight rep to failure, repeat.
Keeping your core tight and not leaning forward, straighten your right elbow, flexing your triceps, then straighten your left elbow. Keep your left elbow straight as you do 2 reps with your right
