HOW TO GET BIG ARMS And/Or SCULPT THEM~ THE RIGHT WAY TO TRAIN YOUR BICEPS AND TRICEPS

Everyone wants big arms, including girls, maybe some want just sculpted biceps and triceps. There is no secret regarding the method of getting big arms, but of-course, about anything there is a right way and a wrong way. Let's highlight some of the wrong things you may doing, leads to slow development, if not zero development regarding your arms, the first mistake you might be doing is focusing on isolation exercises or non-conventional ones, concentration curls and EZ barbell curls for the biceps, cable triceps extensions, two arms seated dumbbell extensions for the biceps. If you are doing those late exercises you need to stop, compound movement are the answer, for girls, if you don't want massive arms you can follow the same instructions, increasing the reps will lead to sculpted arms without leveling up the mass for the arms.

Now let's proceed with the right method for developing your guns:

REST

Resting is to critical especially for arms, training arms so often not only will slow down their development, but it may lead to an injury. They are always on duty, while training back, chest, or shoulders, your arms are always taking a percentage of the movement, so resting them is very important.

EXERCISES

The arms' muscles are not big as the back muscles for example, so too much exercises can reverse the development, personally after a long time hitting the gym, i found the right way for me to hit the arms, but bodybuilding is an individualistic "sport", meaning that my method may not fit your requirement, thus don't hesitate to contact me for further customization 

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TRICEPS

Close Grip Bench Press 3 Sets / 8-10 Reps (Progressive Overload)

Skullcrushers 4 Sets / 6-10 Reps (Progressive Overload)

One Arm Standing Dumbbell Extensions  2 Sets / 15 Reps 

BICEPS

Barbell Curls 4 Sets / 6-10 Reps (Progressive Overload)

Preacher Curls [I prefer Dumbbells] 2 Sets / 6-8 Reps (Progressive Overload)

Hammer Curl 2 Sets / 12 Reps 

The list of training programs according to each level:

Untrained: An individual who has not trained on the exercises before, but can perform them correctly.

Novice: An individual who has trained regularly for up to several months.

Intermediate: An individual who has trained regularly for up to a couple years.

Advanced: An individual who has trained multiple years.