Best template to be 100% focused on increasing arm size?

Training Q&A [Moderated]
1

Hey there, I’ve done a bunch of your templates in the past including BB 1 and 2. They are great and have brought me a lot of strength and size gains.

The only area that has seen underwhelming growth in comparison has been my arms, probably mostly my biceps, triceps, and forearms. They have definitely grown but have not kept pace with the rest of my body.

I’d like to try focusing 100% of my time in the weight room on a singular goal: growing my arms as much as possible. This means I’d like to temporarily stop doing exercises that aren’t helping me reach that goal most efficiently. How would you tailor any of your existing templates to suit that goal? Would it be just a matter of doing the BB 1or 2 template’s pushing exercises plus additional sets of isolation biceps and triceps exercises above what is currently prescribed? Could I give up any back-focused exercises and use that extra energy for more targeted arm stuff?

This is in the context of me engaging in a lot of sports, exercise, and having healthy eating habits. I just have this temporary aesthetic goal I want to work toward for the next 6-12 months before getting back to my full body strength/hypertrophy routine. I’d like to add another 2-3 inches to my arms.

2

If It were me, I would do BB1 or BB2 and double the isolation arm volume and keep everything else the same. I would not eliminate other exercises for this, as I think the bump in fatigue and training stress is likely to be manageable.

I’m not sure that 2-3 inches on your arms is possible in 6-12 months, but that would be my approach if I was trying to do that + a small energy surplus.

3

Noted! One reason I wanted to bump other exercises temporarily is because I feel pretty smoked by the time the arm stuff comes up, so I’m less mentally able to push and physically able to do my best. I thought about doing them first in each workout but another consideration I have is time - I want to limit my time in the gym for a bit and focus on other things.

4

You can do the arm stuff earlier in the workout if you want, e.g. after the 1st or 2nd exercise. That’d be fine.