How I grew my arms in 2 years even after over 10 years of training 💪🏼 The intention behind specific things I did to grow my arms: - Tricep / Bicep alternation so I hit them more frequently between each day - 3 set working sets for 9 total sets of biceps and triceps per week (for me this is the sweet spot where I can balance time spent training + fatigue management) - Log booking to track my progression - Order of priority: Range of motion → Controlled eccentric → Failure Then the rest is pretty much choosing exercises you like, and a rep range you prefer. The exercises I have chosen cover everything I need for my biceps and triceps so if you do want to change them, just make sure to change them to a close alternative: DAY 1 Tricep - Single Arm Overhead Tricep Extension Bicep - Pinloaded Preacher Curl DAY 3 Tricep - JM Press Bicep - Single Arm Bayesian Curl DAY 5 Tricep - Single Arm Tricep Extension Bicep / Forearm - Cable Hammer Curl Optional: Forearms - Wrist Curls &...