5 Steps to Get Bigger Arms in 30 Days

[@GravityTransformation]

Thanks for Watching - Download The Big Arm Workout Template: bit.ly/3GNNkVt

[@generalkaboom6642]

I love you man@

[@thunderx3005]

Jesus Saves, John 3:16 amen 🙏🏾

[@bodybuildermichael]

Dear Max or anyone who removed my comment with timestaps, please never do that again to me!

[@hoainhanbboy1048]

I want to watch the movie again at 10:55, what's the name?

[@jonathang4932]

but in the Push pull split routine there isnt shoulders?

[@MJ98.]

There was a time I couldn’t curl 10lbs dumbbells and barbell curls, now I can do 30 push ups with no rest, 50lbs barbell curls and 5 pull ups easily. I know it’s not a lot, but hey getting there slowly, but surely. 😅

[@Tokiomy]

There was a time that I could not bench the bar alone or curl 10lbs

[@MJ98.]

@@Tokiomy holy. We're on the same page bud.

[@nasiltaun9033]

How much time it took and can you share some tips??

[@MJ98.]

@@nasiltaun9033 3 months. I did progressive weights every 2 weeks. Started off with 10 push ups, and 2 days after did 15, that was my rep until failure. For bicep curls, I started with 20 lbs barbell, then did 40 the next week, currently at 50. Going to do 60 next week.

[@MJ98.]

@@nasiltaun9033 I started deadlift at 40lbs, then 60, 80, 100 and 120lbs at the same day. Going to do 130 end of this week. For abs, I started multiple workouts plus cardio, mostly will 5 sets of 10 each day with 2 days off per week. Upper abs have been showing, mid section is toned but I've to flex abdomen to show some abs. I've bloated belly mostly so may take intermittent fasting next month. Also, make sure you eat protiens and fat. I started with 2 whole large eggs then 3 eggs for 6 days straight, then started eating 4 boiled egg whites everyday with protien shake.

[@edgeceooffujin3074]

within the first 2 months of my journey in the gym i've managed to jump 40 pounds on my bench, started out with 5s on both sides now i have 25s, and now this will help me further improve

[@bodybuildermichael]

#1 0:46 - start your heaviest biceps and triceps exercises first #2 2:42 - turn your arm workout into a push/pull routine #3 3:43 - increase your training frequency #4 4:32 - make sure you go to failure with both biceps and triceps #5 6:00 - vary your rep ranges 8:09 important note Important tips down below 8:33 - maintain a calorie surplus (200-300 per day) 8:50 - eat enough protein every single day 9:09 - the rest of your set should have a great form 9:34 (most important of all) - consistency

[@davidsmith7456]

Yep.

[@marciomachado1915]

Valeu

[@AK-ef4cz]

Great breakdown and thanks so much lol

[@hoainhanbboy1048]

I want to watch the movie again at 10:55, what's the name?

[@MaDFroG88]

Thanks!

[@solarflare1008]

By far the best simple instructions video on how to build bigger arms. Thank you.

[@InvestBetter.]

0:48. Heaviest exercises first, actively trying to add weight 2:43. Establish a Push/Pull routine 3:43. Increase training frequency 4:35. Work until failure 6:00. Vary rep ranges

[@shadowemperor7837]

Thanks

[@quiara25]

Doing god’s work. Thanks!

[@MaDFroG88]

Thanks!

[@bengamug4880]

Thank you, jesus this shit is long-winded

[@wfarmer1000]

Your a blessing

[@user-fq2gp3ne9f]

Needed this video. I've been doing push/pull days and always starting with the major back exercises but I have some silly ass weak looking biceps. Need to grow dem puppies, this vid is what I needed thanks dude.

[@mrace8383]

The best channel on KZbin so far

[@getalife7491]

Totally agree!

[@hussar5695]

What about Sean Nalewanji

[@ezracollins4034]

Facts!

[@stefanba2029]

This + Athlean X

[@FXTURERS]

Wow Thx so much, i saw progress within 3 weeks and this is really helpful

[@ldevs430]

Solid advice. I already do a similar workout and it definitely works. Especially supersets + increasing the weight with less reps, then working your way back up to 10 reps.

[@Joel_Amaro]

How long have you been doing it and have you seen any results?

[@randomportugal3713]

Bro I got a question according to this video is every set a superset?

[@Joel_Amaro]

@@randomportugal3713 it feels weird doing every set a superset, thats just what i feel personally, i like taking my time haha

[@ldevs430]

@@Joel_Amaro I switch my routines up every 2 - 3 months but used this method often. The amount of weight I could lift and growth increased over the 2 months.

[@ldevs430]

@@randomportugal3713 yes, but most of the time with normal sets

[@shaziajawwad1795]

You are the best fitness influencer and coach

[@LFRFAMILY]

Thanks Soldier

[@wiljr8931]

Awesome video! Subscribed! Thank you

[@markkelderman2439]

Oh man, I can't believe how amazing this video is. Just the thing I needed, like many before from this channel. Your advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of yours for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from Next Level Diet, and without any additional supplements needed, my muscles started to grow massively over the last few months. Thank you for all the work you have done over the years.

[@karlbodmer4368]

Thanks, I might need to try it, to gain some muscle before summer.

[@amirsharfu6491]

@@karlbodmer4368 brother summer never came and suppose if summer were came then human thought we will do in winter…😎

[@Imokay304]

Don't kill your arms trying to get them 🤣

[@firemontana1284]

It’s been 30 days, did it work?

[@markkelderman2439]

@@firemontana1284 Of course it did.

[@doctormasterdevil]

Very well explained. I am in the best shape I have ever been. Went from scrawny to being pretty solod and filling in my shirt sleeves in just 5 months of uneducated workouts. Wish I had seen this video before. Time to workout the right way now!

[@Iaskedyou]

Its been a year, how are ya

[@migthefat]

yep its been a year, we want to see your progress man

[@deemcclelland4222]

What size is ur t shirts small size

[@AdamScottfit]

Great video! I did one specific to biceps a short while back - the number one advice I always give to people when curling: squeeze hard on the bar, especially the pinky. This will force active supernation and enable a better contraction.

[@aksgap]

Thankyou I'm following this routine. Only improvises my shoulder exercises along with legs.

[@kuwait42]

this channel has the best explanations for all of the muscles for me!⚡

[@DMANNstar]

If you want bigger everything. It’s all about RECOVERY. Train to failure. Rest more than you train and eat a lot sleep a lot. There is no way around that! That’s how your body works. Gaining muscle is a very boring slow process. The gym shouldn’t be an addiction. Sorry to let you all down. There is no short cuts it takes yearsssss and years. If you do it naturally that is. Sorry just truth. I’ve trained for 14 years and I’m absolutely huge. People want a body tomorrow it doesn’t work like that. Good luck 🤞 enjoy the journey

[@sebastianmartinezleon4191]

Los Nuevos Musculos 💪💪 Sean Fuertes Y Cuando Hagamos Ejercicios Todos Los Días Y Todos Los Nuevos Musculos 💪💪 Sean Fuertes Y Apenas Sí Te Estan Fortaleciendo Muy Bien

[@shadows.in.the.hourglass]

Suggesting 6 days a week is unrealistic, too. A body needs rest, and a full-time job will be required to pay for all the protein and clean eating 😂

[@ferretapocalypse]

Tell that to gymnasts that train everyday for hours and hours. On top of that they TRY NOT to get big and still get jacked anyways

[@karanjotrandhawa4381]

Can you do a video something like this for chest, back, legs, shoulders etc please? Encountering this channel has helped me in my gym journey

[@pkj7116]

yes i need a full program from him

[@russelltheone6969]

I've been doing this and a bit more for 2 weeks, advise from here and other channels. I've noticed significant gain already. Diet is key. Determination is a must. You can do it! Push it out and you will succeed. Stay at it. This vid is great!

[@linehandibew6205]

What kind of split are you doing in order to have two arm days a week??

[@COACH_ANTHONY_MMA]

As a personal trainer myself I can co sign on this. I got 20 inch arms doing something really similar to this for the past 8 years tweaking minor things here and there. The biggest this truly is your diet. Great video.

[@holliswilliams8426]

20 inch arms is impossible without PEDs

[@COACH_ANTHONY_MMA]

@@holliswilliams8426 That may be true for some people but not for me I'm 6 foot 4 280lbs with 25% body fat and have been power lifting for over 20 years.

[@venthril7745]

Do men approaching 40 have to take more days off to heal and lose a lot of their young potential they used to have. So lets say a guy had the potential to get a 300 bench, at 40 does that number drop to about 250?

[@COACH_ANTHONY_MMA]

@@venthril7745 I will be 39 on Wednesday and I just weight train three days a week I do chest and leg, back and legs and shoulders and legs. And then I do pull up dips and push ups the other 4 days. I also an mma instructor and train with mu students 6 days a week. The biggest tip I can give you is listen to your body and get enough sleep and all your nutrients and you will be find. You can workout every day of the week and be perfectly fine just change the intensity and volume.

[@philcasogonzo14]

Except the calorie surplus…

[@TheJdextreme]

I’ve always found antagonistic super sets to be very beneficial for all exercises! Not only are you adding that extra, antagonized muscular resistance, you’re making sure you don’t disproportionately develop either muscle group. Doing so is a great way to prevent injury!

[@fredlacroix6865]

3 basic principles plus diet augmentation 1) low rep heavier weights 2) superset bicep vs tricep 3) drop sets

[@Harry-hd6wn]

When did he tell us to do the drop sets though? That part confused me

[@whalium889]

Notes (my thoughts in the parentheses) 1. Start with heaviest biceps and Tricep exercises * Barbell curls start with - barbell bicep curls, easy bar bicep curls or preacher curls (I really need to start using a bar instead of dumbbells for better form * triceps - dips, skull crushers, overhead cable extensions (love these and highly recommend) Require a lot of energy and allow you to move a lot of weight so that’s why he wants you to do them first. 6-10 reps. Want you to have increase weight as a goal. Up weight once you get to 10 reps. If you just up your weight by 5 pounds over 30 days, you’ve been very successful :) 2. Superset - Do a set from bicep then Tricep (with no break in between) and then rest. You can train more and get workout done faster. 3. Increase training frequency - at least twice a week. 4. On last set (probably the third set)- go to failure. If you go over 10 reps, you should’ve probably went up in weight 5. Do drop set for endurance slow twitch fibers - on your last exercise for the muscle group, after your normal reps drop weight to a lower weight and do 20. This should still burn. Do this drop set after all 3 sets He had cable Tricep extension and cable bicep curls last. (Straight bar for bicep curls) Recommends 4 pairs of exercises Calorie surplus of 200-300 calories Protein .8 g of body weight Do great form Consistency Says there can be a difference in 30 days

[@raghavbansal4432]

Thanks a lot for the summary. Appreciated.

[@estebanaquinorivera7653]

This is by far the best fitness channel on YT

[@gentoxyt2590]

This is a great vid , in 30 days I saw the result we need more vid like this king 👑

[@encryptedcode3432]

There's no 5 steps. Train to failure every single exercise, for every single body part. Make your 12th rep look like you will barely do it, and progress and results will come. You're welcome! POV: If you dont want to suffer, dont even start training. It requires a lot of suffering, you got to remember this: If you aren't suffering, you aren't really building muscle, and that's just reality.

[@vidademikey9790]

Cool story. Changed my life.

[@rayban5891]

If Training Biceps Every Day Can Become Bigger?

[@AK-wc7by]

This is 💯 a beautiful video. Thank you so much

[@Leo-mr1qz]

Well done. Thank you for your expertise! 💙

[@joshuamc96]

I've been doing something similar to this with the previous biceps/triceps videos you've done and while not perfectly consistent with my schedule I've seen some great results compared to previously.

[@uhsafeuieuhawdauh]

update?

[@theodorevegh6030]

On fire. That is what I felt in my arms at the end of each set. - TAV ♥️🇺🇸🌎👍

[@muzafarrathoor660]

I did exactly as described here and I m happy with the results. Thank you for this video. can you make a video on shoulder work out just like this?

[@nkp349]

For 1 mongh they have grown?

[@ronniebakeman7165]

Can you post a before and after picture?

[@Harry-hd6wn]

Can you explain when he said to do the drop sets? That part confused me

[@king_vision4085]

I remember watching this video when it first came out. Now I’m back and my biceps and triceps have seen crazy growth. The other day at work a coworker let me know my arms look swole. This stuff works

[@mactaylor5319]

What would you say are the best dumbbell exercises for growing your arms

[@king_vision4085]

@@mactaylor5319 my arms got huge with just dumbbells. Hammer curls and regular bicep curls work for me. If you have access to a pull down machine look into bicep pull downs. Those explode your biceps. Also incorporate some push ups.

[@king_vision4085]

@@mactaylor5319 it’s also about safely working to failure. I don’t enter a workout with a rep destination. As in “I’m going to hit 9 curls.” I instead count as I’m doing it and push as far as I can go and keep notes. I find that if you go in with a destination number you tend to stop when you hit that number, instead of just pushing through till you can’t no more

[@king_vision4085]

@@mactaylor5319 long answer in short form. Bicep curls, hammer curls, and cross body hammer curls each to failure

[@simonsuh7822]

I'm new and may not be understanding correctly. Is this what you are advising? Do 6-10 reps (heavy) for both bicep and tricep (1st pair of exercises). Rest. Do another 6-10 (heavy) for both bicep and tricep (2nd pair of exercises). Rest. Do another 6-10 reps (heavy) for both bicep and tricep (3rd pair of exercises). Rest. Then do 6-10 (heavy) tricep, 20 rep (light) tricep. Rest. Then, finally do 6-10 (heavy) bicep, followed by 20 rep (light) bicep. Is this correct?

[@kadentelford6677]

Do each excersize 3 times (aka 3 sets)

[@Mike-Evs]

You and AthleanX are the best channels on KZbin.

[@glenchaos9]

AthleanX 😂😂

[@aaronwheeldon6686]

gymrat here. don't forget to perfect your form. it sounds simple but its harder than it sounds. start off with a smaller weight, perfect your form and gradually increase. also dont worry about light weights - everyone in the gym respects eachother

[@9i.d6]

أللهُمَّ مُصَرِّفَ ألقُلُوبِ صرِّفْ قُلوبَنَا عَلَى طَاعَتِكَ💙

[@jeffostroff]

A lot of good info here, thanks!

[@NA-ud6qm]

Great video, can't wait to try it out this month. My question would be what should i do when i do back and chest days? Since those workouts include biceps (with back) and triceps (with chest)? I typically perform an isolation routine and give those muscles rest days in-between.

[@realisticww1gaming-thegrea525]

Thank you very much for this video! Your videos are fantastic, excellent explained and wonderful animated!

[@AbdullahAli-ne9gp]

Hello brother. I been watching your videos recently and trust me you explain so well. I like it the way you talk.

[@JojoSherrill]

Another great video, thanks for all of the information you provide man.

[@sweettooth7625]

Thank you bro . This is helping me a lot

[@dim917stavroulakis9]

Thanks once again for the useful information. Whenever i followed your advices,they worked really well on me. Keep going !

[@christianramirez7812]

This is actually good tips they have worked for me

[@donovanjones3222]

Really needed this I’m going into the gym as a beginner still and trying only a few workouts but this helped my vision great vid 🤝

[@Jxty_memes]

How does it feel to be a year in the gym?

[@Kainzo]

Can you go more in depth of which workout to use for the Push/Pull Split routine? I'd love to have a break day on Saturday or Sunday... (5 days a week seems sustainable but 6 just isnt right now)

[@gordiewalsworth2146]

U just gained a sub

[@hansajentertainment4025]

Yes I want bigger arms. I can't lift my 72 kg wife in my arms.😞

[@sainipranav17]

Send her to me

[@hawkingT]

Make her 50 than 😂 tell her decrease weight so that u can lift maam

[@rishujeetrai5780]

​@@hawkingT 50 kg adult would be hella unhealthy lol

[@teerthsharma5626]

It's not about you it's about her

[@ayrtonandrada1796]

Don't believe these comments you need to be stronger if you really love her just like the guy from Baki

[@deonharrison6750]

You’re amazing man!! Helped me out a lot

[@aquafo3019]

Don’t tell me what I can’t do

[@clashingbot5298]

☠️

[@jpsweeney4419]

😊

[@mayurswamy7208]

Thank you... Nice knowledge... 💪

[@pathainilesh34]

Thank you 😊 truly appreciate your guidance 🙌

[@naterbertue9273]

I just started my journey to bodybuilding at 145 and 5'9 for my first set i always try to be as explosive as i can.

[@nova6556]

I would do biceps first on the supersets, because I feel that when my triceps are full of blood, it's a lot harder for me to curl anymore. But, when the biceps are pumped, they give an additional support for heavy extensions. So, I recommend first biceps, then triceps.

[@sergiomoreira9210]

This is the BEST PLACE To Learn About Fitness 🤜🍺🤛

[@IzalorDantin]

Thank you so much for this video. There are so many videos out there and I honestly believe this is some of the best advice I've listened to for the passed 4 weeks of me working out and binge watching workout videos, eating plenty, chugging protein shakes. Thank you so much! this information needs to be shared in schools, for real.

[@tjescarate8882]

Been skinny my whole life. Time to change that. Started working out a month ago. Trying to learn proper techniques to build muscle. 💪

[@AnnahitaLessany]

I really like the info and the routine you give. I’m hoping that I can use this as a female trying to build muscle and lean out. 🤷🏻‍♀️ let me know if there are any other females using this method and how it worked for them.

[@mikejohnson4010]

Finally a video with someone who can make it understandable and easy to follow many thanks excellent video

[@dailydoseofmedicinee]

consistency👑

[@Mau13618]

Hi

[@mattl1758]

I’m in my mid-40’s…dieting and starting to workout after 20+ years. I realized after dropping 20 pounds I didn’t have the muscle I remember. I’ve been doing something similar to your suggestions. I have a question; I’ve noticed I have arthritis in my right elbow. Is there something I can do for my triceps that’s not as hard on my elbows? Thx

[@notWisp]

as a person with elbow problems as well i suggest kickbacks, the weight is generally lighter so there is less stress on your elbows

[@mattl1758]

@@notWisp thx. That’s what I did and then moved the weight back up. It’s working

[@jettonly-me3xn]

Something i do to spare my elbows from Extreme stress is single arm tricep extensions where you Can alter the form while still hitting your triceps properly

[@64̈̇̃]

As far as I can tell this is honest and good advice. Well made video 👍

[@lucianokrenten9417]

I really learned a lot from this video and I think it would be a great idea to do a video just like this but for the chest that would be amazing. Keep it up💪🏾

[@DigiModelsdfz]

great content thanks

[@Lalaxbo]

Thank you for your awesome video 🙂💪🏻. It has helped me with my progress 🙂

[@sunilp4872]

Valuable advice bro 👍

[@ARMotivation24]

4:30 - What about Shoulder Workout ???

[@hussar5695]

Incorporate it into back preferably

[@ARMotivation24]

Might be 👍

[@dyrellbevels9938]

Very cool. I'm starting tomorrow... Thanks! 👍🏽

[@nik0stat]

One thing that should have been mentioned in the video is that in order to get bigger arms you should train your brachialis and forearms as well. Always include up to 4 sets for each one of these muscles in your arms workout

[@st3v3_00]

Yeah the hammer curl and forearm curl is a great exercise that I love to do for bicep and forearm.

[@CiroDiMarzio909]

@@st3v3_00 and the cross hammer

[@st3v3_00]

@@CiroDiMarzio909 yeah I like that one too.

[@qwertasd9798]

bro, I might be wrong but I think you forgot about shoulders in your push/pull split routine

[@steveaav27]

There was a time where I struggled doing 6 reps with 75 on bench, 6 months ago and now my PR is 135 at 15 years old

[@peterpeter243]

if im very overweight, is this pointless for me?

[@svofoy_tre]

No! Muscle burns fat, and building muscle or having muscular foundation will make the results of your weight loss much better.

[@DangeistYT]

I'm gonna try this for a month . I'll keep updating Current full arm size : 8.5 inches

[@-mrjones-]

how big is your arm now?

[@coachnate5747]

Never start tris with extensions, too much stress on elbows

[@ChazRedstreake]

I just commented this same thing, and was scrolling to see if anyone else noticed that bad advice at the beginning of the video. Well, I suppose you could do a heavy set of skull crushers at the beginning. Who needs elbows 😂

[@waggna469]

@@ChazRedstreakeyeah.. no.. *cricket chirping*

[@davidoirere]

I am training so hard now☺️ hope to get a better shape by August💥

[@AvosYik]

i am starting today may 30 2024

[@Roymustang2008]

Ur from ?

[@powerfulcommenter1100]

Nice! I started on July 1st

[@priyandharshan9424]

Worked?

[@Roymustang2008]

@@priyandharshan9424 take sarms bro

[@TheLDP]

Update?!

[@adamlloyd2205]

Regarding the workout split, don’t forget to include shoulders!

[@generaii1385]

He probably missed that out

[@chedlyganouchi]

❌4:21 : How is this possible? Why would someone go for CHEST and BACK in the same workout? Without even mentioning that you're already hitting your triceps muscles with chest and biceps muscles with back? How about shoulders? I can't see them? By that, I'm assuming that they should be with the back, PUSH: CHEST & SHOULDERS | PULL: BACK. In the same day, that is more than insane, you'll never be able to achieve anything this way. We have physical bodies that resist a certain amount of workout in a full day of working out. Working out chest and back at the same day means you're doing at least, 4 exercises for each one and you'll not even be able to touch all of the back and chest muscles, more than 8 total exercises a day is so "overtraining", be careful, read about chest and back muscles, how big they are and how you'd be able to fully attain the best muscle growth for those huge muscles in our body. Push pull legs is divided by days, not by exercises, your first day should simply be as what's recommended worldwide: Chest, shoulders and triceps, about 2 exercises each muscle is perfect, Pull day has to be: Back and biceps with half of the exercises you're usually doing in bro gym schedule workouts, repeating the same process twice in a week will give you the best use of the push-pull-leg workout with enough time to recover your body including your triceps and biceps. And with that, I'm not saying that CHEST and BACK together cannot be paired, but as far as researches prove, the ideal push-pull-leg workout has to be the one I mentioned above because they actually including full PUSHING a day, PULLING the other and then legs the day that follows.

[@anshumaankumar8684]

I am guessing that is a mistake. Also I am surprised that no one else than you have pointed this out. To be honest you don't need internet trainer bro you have good knowledge really.❤

[@jaygiant10]

Thank you for that push pull routine weekly split.

[@DjSumitM]

Where do I fit in abs and shoulder workout? Any advice ? @gravity

[@donder0]

I do abs every single day, shoulders you can do train them in your chest and triceps

[@lawpilot8526]

3/11/2023 - This method is nothing new. It has been the gold standard in weight lifting for 80 years.

[@johnson8711]

Bro you said push pull legs but forgot shoulders lmaoooooo

[@vozmars7626]

Shoulders is push are u smart

[@user-ly1ml6ue9n]

Blud smarter then last time

[@amirhosein432]

Wow it was actually a good video. Thx a lot man

[@Gfm_Capo]

Have a blessed day and know that Jesus loves yall

[@Teachpro2023]

Amen 🙏

[@xxXindrax]

Amen 🙏

[@mrjaxon8925]

Wow thanks that honestly truly made my day 😃☺️

[@Yidnekachew-wn2eu]

Amen

[@tech4life365]

Amen 🙏

[@jasondavies7929]

was using bars and plate machines for ages with no gains. the only thing that happened was tennis elbow and injuries. been using bands for about 2 months now, and my tennis elbow has dissappered and my arms have grown so much. good luck 😋

[@generalkaboom6642]

Do girls like guys with big arms?

[@CiroDiMarzio909]

No.

[@Leo-mr1qz]

If your arms are well proportioned to the rest of the body, then yes. Strong arms 💪 are a sign of good health, in a man, in my opinion 🏋

[@CiroDiMarzio909]

@@Leo-mr1qz Not when you are not handsome and smood. That counts for the most. If you’re goodlooking all the woman checking you out 👌🏼

[@TheFamousUnderground]

I’ve always lived by the motto “big arms get big girls” as my motivation in the gym.

[@generalkaboom6642]

@@CiroDiMarzio909 What does smood mean?

[@theMasch1na]

Hey man, these videos are really great. Thank you for working on these videos. They are awesome (not just this one) !

[@bryanscott438]

Damn Gravity's channel blew up...hell yea

[@akashsolanki.]

Aaila Rohit 👽

[@ShubhamKumar-mv3ut]

The only video I'm waiting for ❤️❤️

[@SectionHFA-II]

Summary : 5 Steps to Bigger Arms in 30 Days: 1. Prioritize Heavy Weights: Start your workouts with heaviest bicep and tricep exercises (e.g., barbell curls, dips) and focus on increasing weight (6-10 reps) for the first 3 sets. 2. Superset Biceps and Triceps: Combine a bicep exercise with a tricep exercise (e.g., bicep curl + tricep extension) with no rest in between. This creates a pump and allows you to train them more often. 3. Increase Training Frequency: Aim for at least 2 bicep and tricep workouts per week using a push-pull split routine (e.g., chest/back, legs, arms). 4. Push to Failure on Last Set: For the last set of each exercise, perform reps until you can't lift the weight anymore (failure). This maximizes muscle growth. 5. Vary Rep Ranges with Drop Sets: On the last exercise, use a drop set - perform heavy reps (10 reps) followed by lighter weight reps (20 reps) to target different muscle fibers. Additional Tips: -Maintain a calorie surplus (200-300 extra calories daily) for muscle building. -Consume enough protein (0.7-0.8 grams per pound of body weight). -Maintain good form throughout exercises. -Be consistent with your workouts for long-term results. -Consider switching exercises after 30-60 days.

[@arsen1993itf]

Thanks dude much love from Greece

[@lfe832]

The beeeeeeest coach i have ever seen

[@renaldoaggrey7060]

I love yoru channel keep up the good work!

[@pendragon6449]

Good vid 💪🏼

[@_n-Dee_]

another masterpiece!! thank you sir 💪🔥

[@benwarped7272]

love your biceps bro

[@hafizjustmoney1638]

10/10 every single tips easy to understand