the arms the muscle group which everyone
wants to get big and the muscle group
which i've always struggled to increase
size on genuinely i tried everything
from different workout programs
different exercises different sets
different rep ranges
everything and they still used to be one
of my most lacking muscle groups but now
i'm really happy to say that they're one
of my best
i'm gonna be honest i don't know
specifically how big my arms were back
here if i had to guess i'd say around 10
inches
okay and here my arms now before pump
that is dead on 15 inches so that's
before the pump let's see how big they
are after the pump
[Music]
that is 15.8 15.8 inches with a pump so
i'd say overall my arms have gone from
10 11 inches to 15 16 inches
but it really didn't start like that i
want to share with you guys today what i
did wrong to build my arms and what
worked really well for me one thing i do
just quickly want to say before this
video starts and i haven't mentioned
this in my videos before but just for
new viewers who come in when i make
these types of videos
i'm not saying that i'm like the biggest
guy in the room i'm not saying that i'm
big at all really i'm just trying to
give advice
from someone who's maybe in your
perspective where you're not a genetic
freak in fact i'm
less than that i'm pretty under average
when it comes to genetics and i'm just
going off what has worked well for me
that
i just wanted to quickly occur i know a
lot of you guys know this but just for
new people who come into the channel i
always like mentioning that let's get on
with the video
firstly what did i do wrong why for so
long with my arms not growing at all
even though i was focusing on them so
much what was i doing for so long which
just wasn't progressing my arms
now there's many factors this but there
are a couple detrimental ones the first
being the most detrimental
i was dedicating a whole day every week
to just training arms
this would mean that every week on one
session i would do nothing but biceps
and triceps
aka an arm day now your reaction may be
surely that's good though you're adding
loads more volume that's going to
increase your arm size and that was the
theory which i went off
but my arms didn't grow and the main
fact for this is you can only train your
arms so much when i went in on my own
days i'd do like
five different exercises on just the
bicep five different exercises on just
all the triceps
that's ten exercises and it's completely
pointless this is due to the fact that
the arms aren't that big of a muscle
group
the excessive amount of volume i used to
do with them on my old arm days will not
give out any substantial rewards
compared to if you only did about two or
three exercises in total for the triceps
and biceps
like what i do now not only was the arm
day very very pointless and it was
wasting times where i could be training
other stuff it also affected my workouts
the next
day the day after let's say i train arms
on wednesday and then on thursday i had
some sort of pressing movements
my triceps would already be super
fatigued and i did notice that this
negatively impacted my performance on
the sessions after
so no good game from it so to summarize
i thought that smashing one big arm
workout once a week was the best way to
grow my arms and in reality it was not
at all and it resulted in my arms not
really growing
so what did i do to change this i
started by scrapping the one big arm
workout a week
and replaced it for multiple mini
sessions at the end of a bigger workout
to be exact i did full body three days a
week and at the end of every one of
these sessions
i did two different exercises for my
arms and trust me this change from one
large day a week to three many days a
week
increased my arm size more than it had
ever in such a short period of time
but why actual exercises did i see the
most growth with there were two main arm
isolation movements which i did
firstly for biceps barbell bicep curls
with an olympic bar now not only did i
feel this the best with the tearing of
the muscles that mind muscle connection
it's also very easy to see how you're
progressing with this
i noticed that was a big correlation
between the stronger i got my curls and
the sides of my biceps so i started off
with just curling the bar which weighs
20kg
and the aim for the weight i was doing
was to get three sets of eight or more
reps
when i could complete those sets of reps
i increased the weight by 2.5 kilos when
i could do at least three by eight on
that way i then increased even more by
2.5 kilos
so i was progressively overloading the
lift and over time my bicep curl just
got stronger and stronger
and my arms got bigger and bigger
increasing your strength on the bicep
curl is a slow process
but i definitely think it was something
which increased my arm size a lot
compared to how i used to train
now personally i'm just not a fan of
using dumbbells for biceps and using and
doing dumbbell curls in general that's
just personal preference you may prefer
it more i personally find it harder to
see how you're progressing with
dumbbells compared to
using a barbell as it's a lot easier to
break your form when using dumbbells
again though that's just me and you
could be the complete opposite you could
much prefer dumbbells
now the triceps is two-thirds of the arm
and while i used to train biceps and
triceps
the same amount now add a bit more work
to the triceps just use them being a
bigger muscle group than the biceps the
close grip bench without a doubt the
lift that i saw the most detrimental
difference to my triceps when i started
doing the swipe oh yeah it also
increased my bench a lot as well now
just like the biceps with the close grip
bent i was trying to progress my weight
of the lift over time
so this would involve me doing close
quick bend for three sets of eight if i
managed to do that with a certain weight
i was at i would increase the weight
altogether by 2.5 kilograms
and so on and so forth trying to
increase the weight as much as possible
now after the bicep curls on the close
grip bench i would usually just do a
couple sets of tricep extensions
i really feel the burn with these and i
think they did help a lot now they're
the lifts which i found the most
progress with but one thing that you
need to not underestimate is the actual
workout before the arm training the
heavy compound lifts such as the
deadlift the benching
the pull-ups they're what i believe
added the most size to my arms
increasing the weight of them the
isolation at the end helped but it's all
about these big compound movements which
i think
built the arms the best because when i
started doing them that's when i noticed
the size changed drastically that's the
video i hope that can help some of you
guys out my arms aren't massive i want
to get them way bigger and i'm going to
continue
experimenting with different exercises
different rep ranges and i recommend you
guys try that too because
it's not the same for everyone thank you
for watching i'll see you in the next
video yo what's up guys hope you're
having a great day
uh as you can see not that many people
who watch the videos are actually
subscribed to the channel
i'd really appreciate it if you could
just hit the subscribe button yeah
cheers guys