Big ole arms

Training Q&A [Moderated]
1

Wondering what your guys take is on volume for bigger arms. Right now I’m working them specifically 3 days a week adding them
into my normal training days

day: 1 6 sets of bicep 6 sets of triceps ( 10 reps a set)
day: 2 3 sets of biceps at 10 reps a set
day 3: 6 sets of bicep and 6 sets of tricep ( 10 reps a set)

do you think I could add more during the week to get more results or is there a point of diminishing returns ? Strength is a primary goal but right under that is big arms lol so I’ve been slowly adding more workload to them besides my normal training

2

I don’t think I’d add more volume. I’d probably pick 4 different biceps and triceps exercise and do 2 of each (2 biceps and 2 triceps) 2x/wk at first with 2-3 sets at RPE 7-9 per exercise. I’d bump that up to 3x/wk 4 weeks from now.

1 Like
3

This is the overall question I had about the best way to build the arms. I see you stopped at RPE 9. Jordan, do you do yourself a disservice by adding failure sets?

I remember a podcast you answering the question, “For bigger arms, I would …?” I have been sifting through the podcasts, but can’t find your answer.
Thanks.
Niv