How to grow your arms ⬇️ 1. Volume > Intensity This means lowering the weights you are moving and push for bigger sets. Instead of the standard 3x10-12, push hard for 2-3 sets of 15 reps then hit a final set or 2 to failure. Aiming for around 20+ reps. This is going to build up the amount of time your muscles are under tension, break down more muscle fibers, and stimulate more hyper trophy. 2. Full extension + lengthening No more half reps. Each rep must be full. Bicep curls need to be in full range of motion, fully lengthening the bicep muscle to the point your arm is cometely straight at the bottom. We want to create tension under lengthening which is going to break down even more muscle fibers during the movement and allow you to grow more. For triceps, full lengthening of the Tricep muscles. This means deeper dips, deeper skull crushers, and deport rope extensions. We want the muscle under tension at full lengthening. 3. Plan your weeks Don’t go into your weeks guessing whi...