Simplest Way to Grow Your Arms

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[@FitFighter15]

Thankyou for sharing another set of great content 💪💪

[@TheStrengthClassroom]

Thanks for watching

[@osvaldogarcia2037]

Brilliant. This is exactly how I program my arm workout. I pair up a compound that biases the triceps/biceps and it MUST be paired up with an isolation. Implement progressive overload and boom. My choice for Triceps is either a close grip bench press or a dip. My choice for bicep compound is either a supinated row or chinup. For the isolations, spider curls, ez bar curls and preacher curls. Triceps, overhead extension, pushdowns and skull crushers barbell,ez bar or dumbell or all three.

[@osvaldogarcia2037]

So, long story short, I went almost 2 months without doing any compound movements that biased the triceps biceps, I only did isolations for triceps and biceps (I was going through a lengthen partials "phase", so i wasn't locking out my presses and i just had replaced my OHP for a seated back OHP with a wide grip so really no heavy lockout). I was aware i was going to maybe lose some lockout strength but I figured I could mitigate the strength loss by no neglecting my triceps isolations and after 2 months I lost ALOT OF TRICEP STRENGHT. Waaaay to much. It was shocking. I went from repping 95lbs for 10 reps in a triceps to barely finishing 10 reps with 80lbs. My standing OHP went from a 3 Sets 7 Reps at 135lbs to a 1 rep max 135lbs. So, never ever neglect your trice/bicep compounds. Don't rely exclusively on isolations. You need BOTH.

[@TheStrengthClassroom]

Nice!

[@TheStrengthClassroom]

The 2nd part was not nice lol

[@osvaldogarcia2037]

@@TheStrengthClassroom It was both terrifying and insightful

[@joshgilbert8909]

Finally a real arm workout and not a bunch of pump garbage

[@TheStrengthClassroom]

Thanks for the support my man. Im glad you understand the message

[@janosch2857]

great content!!! really liking it! how would you implement time efficient arm work in upper lower split?

[@TheStrengthClassroom]

Can you reword your question?

[@janosch2857]

@@TheStrengthClassroom sure. so I am on an upper lower split. but I am training in der mornings and I only got 60-70 Minutes of Time. My Arms are my weakness and I want to bring them up. currently I got 1 Arm exercise on the upper days (biceps & triceps) and forearms as a superset combined with another exercise. each 3 Sets. I am wondering what kind of method you would recommend to get more arms in on the days without extensively higher the time in the gym. maybe dropsets or superset with another exercise back to back?

[@user-dn4lg1dv5v]

Great advice. Thus is basically the way I train my arms, and my arms always get the most attention when it comes to my physique. I like preacher or incline curls for the isolation movement for biceps. And to target my forearms/ grip. I do timed hangs and farmers' walks. This is also great for shoulder health and getting yoked.

[@TheStrengthClassroom]

Great strategy!!

[@yoricks_shovel]

HELL YEAH

[@TheStrengthClassroom]

Thanks for watching

[@alanmaguire5840]

Good content but photo on post was misleading, I clicked on this thinking it involved resistance bands and not a resistance band in sight.... Just saying...

[@TheStrengthClassroom]

Sorry about that bro. I was just looking for a picture that emphasized the arms.

[@alanmaguire5840]

@@TheStrengthClassroom No worries! Either way you put out great content, Peace...

[@TheStrengthClassroom]

Thanks brother