# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CJGMTcMn0NH
- **Gondola URL:** https://gondola.cc/posts/76907321-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/66726218f1.jpg
- **Posted:** 2020-12-22T10:30:58.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

⚠️𝐀𝐫𝐞 𝐲𝐨𝐮 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐭𝐨 𝐛𝐮𝐢𝐥𝐝 𝐲𝐨𝐮𝐫 𝐚𝐫𝐦𝐬? Tag a friend that needs this guide⚠️
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🎅 𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬 𝐒𝐚𝐥𝐞 𝐍𝐨𝐰 𝐎𝐧! 🎅 
🎄 𝐀𝐥𝐥 $𝟑𝟎 𝐏𝐫𝐨𝐠𝐫𝐚𝐦𝐬 𝐉𝐮𝐬𝐭 $𝟓! 🎄
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𝐂𝐥𝐢𝐜𝐤 𝐓𝐡𝐞 𝐋𝐢𝐧𝐤 𝐢𝐧 𝐁𝐢𝐨🔗
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𝐔𝐬𝐞 𝐂𝐨𝐝𝐞 "𝐌𝐄𝐑𝐑𝐘𝐒𝐀𝐋𝐄" 𝐀𝐭 𝐂𝐡𝐞𝐜𝐤𝐨𝐮𝐭!🛒
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𝐒𝐚𝐥𝐞 𝐄𝐧𝐝𝐬 𝐌𝐢𝐝𝐧𝐢𝐠𝐡𝐭 𝐉𝐚𝐧𝐮𝐚𝐫𝐲 𝟏𝐬𝐭
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Follow TheTrainingManual  for daily fitness/nutrition tips & education 📚
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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:** 4,677
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- **Comments:** 30

## 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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