5 Tips to Build Big Arms

3) Go to Failure or Past it
Many of us know that the best rep scheme for hypertrophy (muscle-building) is around 8-12 reps. However, your body will eventually adapt to the routine if you do the same thing over and over again. So, if you’ve been curling 30-pound dumbbells for 3 sets of 10 for the last three months and haven’t seen any changes, your program needs some help.

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Start by bumping up the weight. If you start to fail sooner than you’d like, grab a buddy and have him or her help you on those last few reps. You can also try using bigger weights for fewer reps early in your workout, and then progress to lighter weights for more reps as you fatigue. Try finishing your last set with a dropset or negative reps to deliver better results—and an enormous pump!

The point of pushing your muscles past failure is twofold: most importantly, it helps your muscles adapt by becoming bigger and stronger, and secondly, pushing past failure means you’ll avoid those annoying plateaus.

 

4) Use supersets
You want a sick pump? Do supersets. Supersets are a technique which calls for you to do two exercises back-to-back without resting. One of the best ways to employ this technique is to do a triceps exercise and follow it immediately with a biceps exercise or vice versa. By using this technique, you stretch one antagonist muscle group while contracting the other, which brings more blood to the muscles and sparks new growth.

Supersets are also great because they save a lot of time. The limited rest means you get through your workout faster, leaving more time for showing off your growing guns.

 

5) Try Single-Arm Lifts
Unilateral (single-arm) lifts can be beneficial to your arms training. Many of us are stronger on one side of our body. So, if you only use a barbell to do biceps curls, chances are that your dominant side will do more work, leaving your weaker side, well, weaker.

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By focusing on one side at a time, you’ll be able to grow each arm evenly. Balanced and symmetrical muscles not only look better, but they function better so you’re less likely to get injured.

Single-arm lifts can also help you learn how to use your mind-muscle connection to better recruit and activate the right muscle fibers to do the work. Think about your triceps squeezing as you do each and every rep, concentrate on using that muscle, and only that muscle, to move the weight.

 

Arms Attack

Need a fresh arms workout to put your newfound knowledge to use? Try one of Ashley’s favorite arms assaults! This workout is built on supersets, one of Ashley’s treasured techniques.

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