# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CQ1JQ5ZnSRq
- **Gondola URL:** https://gondola.cc/posts/76905728-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f444dcc5bb.jpg
- **Posted:** 2021-07-02T15:48:28.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

◀️👈 𝙎𝙬𝙞𝙥𝙚 𝙇𝙚𝙛𝙩 𝙁𝙤𝙧 𝙏𝙧𝙞𝙘𝙚𝙥 & 𝘽𝙞𝙘𝙚𝙥 𝙀𝙭𝙚𝙧𝙘𝙞𝙨𝙚𝙨 + 𝙖 𝙍𝙤𝙪𝙩𝙞𝙣𝙚! ◀️👈
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🇺🇸𝗢𝘂𝗿 $𝟰 𝗦𝗽𝗲𝗰𝗶𝗮𝗹 𝟰𝘁𝗵 𝗼𝗳 𝗝𝘂𝗹𝘆 𝗦𝗮𝗹𝗲 𝗜𝘀 𝗡𝗼𝘄 𝗢𝗻!🇺🇸 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼🔗
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𝗨𝘀𝗲 𝗖𝗼𝗱𝗲: "𝗜𝗡𝗗𝗘𝗣𝗘𝗡𝗗𝗘𝗡𝗖𝗘" 𝘁𝗼 𝗔𝗻𝘆 𝗣𝗿𝗼𝗴𝗿𝗮𝗺🏋️‍♂️ 𝗼𝗿 𝗥𝗲𝗰𝗶𝗽𝗲 𝗣𝗮𝗰𝗸🥗 𝗳𝗼𝗿 𝗝𝘂𝘀𝘁 $𝟰✅
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𝗦𝗮𝗹𝗲 𝗘𝗻𝗱𝘀 𝗠𝗶𝗱𝗻𝗶𝗴𝗵𝘁, 𝗝𝘂𝗹𝘆 𝟱𝘁𝗵🚨
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Follow TheTrainingManual  for daily fitness/nutrition tips & education 📚
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𝐀𝐫𝐞 𝐲𝐨𝐮 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐭𝐨 𝐛𝐮𝐢𝐥𝐝 𝐲𝐨𝐮𝐫 𝐚𝐫𝐦𝐬? Tag a friend that needs this guide!
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Comment down below your favourite arm exercise👊
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Building big, sculpted arms as a natural mainly comes down to two things:🤔
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Firstly, you need to get brutally strong on your presses and pulls. This is really what’s going to drive your growth and give you that size and density. This can be done by doing bench press, dips, chin ups and rows 2+ times a week aiming for progressive overload.👊🏻
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Secondly, the growth is driven by a lot of high volume accessory movements, such as bicep curls and tricep pushdowns. The reality is, however, you can only get so strong on these isolation movements; they’re not going to be the main driver of muscle growth but they are still great movements that will really give your arms a fuller appearance.👀
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Over time, you should aim to build up to bench pressing strength to up to 1.5x your bodyweight to really build the size and strength of your triceps and chin ups with up to 0.75x body weight added to build your biceps. Complement this with progressive overload on high volume accessory movements and you will achieve full developed arms.📈
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Patience is key.
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#bigbiceps #tricepsworkout #personaltrainer #armgains #bigarms #progressiveoverload #compoundexercises #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym

## Stats

- **Views:** 0
- **Likes:** 2,192
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- **Comments:** 12

## Credits

These are the roles credited on Gondola. Credits may be incomplete.
A brand, account owner, or featured person is not necessarily the creator.

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor |

## Tags

yogafit, idoportalmethod, yogi, progressiveoverload, idoportal, tricepsworkout, yogaformen, irishfitfam, armgains, hypertrophy, physio, iifym, personaltrainer, mobility, flexibility, mobilitywod, bigbiceps, myodetox, bodybuilding, deadlift, squat, yoga, compoundexercises, weekendyoga, fitness, workout, physicaltherapy, legday, bigarms

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