Three ways to build bigger arms faster

In my own training of 25+ years, as well as training clients for most of those years, I have found three methods that have proven successful.

Method 1: 10-12 Repetition Range with 5 Sets

1. Finding the Right Weight:

2. Find a weight you can perform 5 sets of 10 reps with but can’t complete 5 sets of 12.

3. This sets the platform for gradual strength increase and also increases muscle endurance.

4. Progression:

5. Work with the chosen weight doing 5 sets of 10 reps until you can achieve the extra two repetitions in your 5 sets.

6. Once you’ve reached 12 repetitions for 5 sets, it’s time to increase the weight and go back down to the 10 repetitions range.

7. Repeat the cycle over.

8. Practicality:

9. When a sufficient weight is achieved using that exercise, stay at the 12 repetitions and 5 sets. For practicality reasons, performing a standing bicep curl with 80-pound dumbbells is simply not safe or realistic.

Method 2: Utilizing Three Different Types of Resistance Exercises

1. Free Weight Exercise:

2. Start with a free weight exercise ensuring a good warm-up set that doesn’t count as part of your 5 set routine.

3. The purpose of the free weight exercise first is to allow proper breakdown of the muscles and acquire a good pumping blood flow.

4. After the 5 sets with the focus weight on the designated exercise, move onto the next type of resistance exercise.

5. Plate Loaded Machine:

6. Use a "plate" loaded machine, which is a piece of equipment that you can load the weight onto. A common brand of this equipment is "HAMMER STRENGTH."

7. Plate loaded machines use a type of leverage in the resistance of gravity to move the weighed plates on the machine. This allows more weight to be utilized than one would use with free weights.

8. Selectorized Equipment:

9. The final piece of equipment is SELECTORIZED, which are the machines that you can pull the pin out of the weight stack and select the weight you want to use.

10. When operated correctly, a selector type cable machine, used at the end of your exhausting workout, will help your form and prevent injury due to controlled contractions and the fixed positioning of your body on the machine.

Method 3: 2-4-2 Tempo for Muscle Tension

• Tempo:

• While on the final piece of equipment for your arm routine, use a 2-4-2 tempo for muscle tension purposes.

• In the concentric motion, count to 2, then during the eccentric motion, count to 4. Muscles tend to break down more in the eccentric motion than in the concentric due to gravity.

• Working on selectorized equipment is safer because of the fixed position of your posture while on the machine.