5 Ways to FORCE Your Arms to Grow (science-based)
Building bigger arms is hands down the most common goal among gym goers. And if you’re anything like me and struggle with …
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February 1, 2026
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"Harmony in Every Heartbeat
Building bigger arms is hands down the most common goal among gym goers. And if you’re anything like me and struggle with …
source
Do biceps on your second or third exercise for that gym session so you are completely warmed up and ready to produce power. Do Easy Bar cheat curls, go heavy. We are cheating because we want to load the weight to do more than you normally would with dumbbells. The cheating shouldn't be ridiculous. Be reasonable. Resist cheating as much as possible when lifting and lower the weight slowly on the way down. We are doing 6 sets with one and a half minute rest in between sets. If 6 sets is too many do 5. You can even do one or two minute rest if you prefer. We want enough rest in between to recover but not fully. No sitting around.. We want effort. On the first 2 sets go as heavy as possible for 5-6 reps. Drop the weight just a little bit and do 2 sets of 6-10 reps. And drop the weight again if you need to for the last 2 sets. If you can't get 6 reps you need to drop weight. I only drop the weight once and do the last 4 sets of 6-10 reps. But I'm used to low rest times between sets. And don't just drop the bar when lowering the bar to your legs. Go slow and fight it. On the final set focus on lowering so that you hold it when your arms are parallel on the last 2 reps.. Hold it for as long as you can. And when contracting at the top aim for your mouth with the bar and squeeze at the top on every set and rep. And if you really want to go hardcore do biceps on back day because they get hit on lat pull downs and heavy cable rows any ways.. You will be sore. You may even get bicep tendonitis if you over do it. I hit my biceps 6 times a week because of other exercises. I train them specifically twice a week. Biceps are resistant so if you want them to grow you need to train them at least twice a week. I don't agree with the less is more study in this video on biceps. If it were true you would have many people in the gym with huge biceps and that is just not the case. You know the ones, you see them week after week with no progress. Never sweating or putting effort into anything they do and complaining that they aren't progressing.. What it boils down to is the effort and quality of your workouts. Form with heavy is King. Effort, recovery and consistency. When you are able to recover effectively and do this more often with the same intensity you will see twice the results. Triceps need the same amount of attention. I always hit them after or before biceps. Cable push downs and skull crushers/standing overhead cable extensions get the job done. Six sets at 6-10 reps. Go heavy with a slow eccentric when lowering the weight stack and an explosive contraction when lifting. Keep your elbows tucked and don't use your body weight to push the bar down. Do farmer carries with heavy kettle bells after your workouts. Do laps around the gym. It will train your forearms and grip strength among other things. I'm 46, I'm not on drugs and I still see gains. Lift heavy or go home..
All your videos are HELPFUL. Thank You!!!
then how do prisoners build muscle if there not getting enough protine ? and them fools are huge , and prison food is crap
If less is more with biceps and triceps then how do you explain the difference in great growth among those who have physically demanding jobs that are chronically repetitive and they usually have a much greater strength curve?
0:42 did anyone know this pants brand?
This guy is awesome. Loving this advice.
Cocoa!!! (For the hard gainers like me). Yeah my watch says i burn 3400 calories a day. I just rarely ever feel like eating this much food, enough to cover a whole table. Doc said i need to exercise to gain weight. Really. Been doing arms for over a year everyday on top of my regular fun cardio, biking, walking etc. I gained about 8 lbs, that's it. I guess at 47, im still waiting for the supposed drop in metabolism speed.
Thank you very much for this scientific and very useful video. I learned a lot. Thanks again
Depends on TUT
Disagree 100%. I’ve got huge arms, and I blew them up with extremely high reps with lower weight. What allowed me to do pull-ups at 300+ pounds was heavy curls. If you want to get a stronger Lat pull down, pull up, or row, increase your weight. If you want to be able to safely build that weight up, and get bigger arms incorporate volume into those sets with hypertrophy training. Triceps get most of their training with bench presses and over head presses, use the rope and cable with Tricep extensions at a full Rom not the 45 degrees most people use, you won’t be able to use the whole stack for more than a few reps like with the T bar, and it will explode your triceps. My push routine destroys my triceps, my pull routine destroys my biceps at the end of the routine, and it’s only 2 exercises the cable curl 3-5 sets of 12-f and hammer curl running down the rack from 70lbs-25lbs 5reps-f, the rope cable triceps extension 67.5lbs 20 reps-F, and triceps dip BW to failure. Done at the end of the routine, if you hit 12 reps per set on all sets, you up the weight.
I like these videos ! New subscriber !
Might want to clarify for those just looking to build for fitness and not body building. 1G per body weight is insane for the average, non competitive person. Protein is a large molecule that kidneys have a difficult time processing. Unless you know for sure you're processing that level of protein – i.e. kidney test, you may be damaging your kidneys and no one wants to have dialysis. Be careful and do not listen to any youtube channel giving you medical advice. See your doc first.
Nice hip thrust/bicep curl combo
Thank you for this video. I'm glad to see somebody advocating Arthur Jones's HIT philosophy, which helped Mike Mentzer become the first Mr. Universe to get a perfect 300 score. Others who've used the philosophy for success include the youngest Mr America Casey Viator, world middle-weight champion Lee Labrada and Dorian Yates. Working hard and smart doesn't have to take all day.
Thanks for the Amazing Information
A little progress each day adds up to big results.
Very good information. But you You talk like a unsure…. change your voices style… keeping doing 🔥🔥💪
What happened to the set up dude? This layout comes across a lot more like Jeremy Ethier video than musclemonster content.
Any advice about length of rest time between sets?
shotren the rest between sets; better pump
Don’t forget about catching around 8 hours a day.
Does calcium from milk inhibit protein synthesis, recovery, or lead to premature fatigue? I've heard you mention ca+ ions in a couple of videos. -Thanks
Great videeo & Goood Tips!
Thank you so much 👍🏻🎉
The other channels say 6 – 12 reps is optimal for the most muscle growth based on studies. You even said it in your previous videos.
Tip number 5 is what you need to get right to get decent biceps.
As a 40 year old man, I love this channel.
Zzzzzzzzzzzzzzzz
Outstanding thanks❤😮😊
Too many charts.
As always, an excellent video. Clear, concise advice, excellently delivered.
Outstanding explanation!!! (From a licensed PTA)
I think 500 above maintenance is pushing it. I think around 300 is fine or you will start gaining a lot of fat
Wow simply just wow bro you are doing a excellent job for all of us who want to grow arms fast by telling about this 5 ways to force and keep it up and keep up the good work as always and take care
Keep smiling always
Add an index please, of the top 5 ways.
I always train each part 2x week arnold split I don't like push pull legs but idk now split 🤣
Put the speed at 1.25 speed you won’t regret
What do you think of bro split?
First