akshay bagga's picture
Asked by
Jul 20, 2015

How to build huge arms?

how many sets and reps do we need for biceps and triceps to stimulate growth.... share ur routines... individual day or with back/chest and how much..... rest time in between sets! please educate..
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Puneet's picture
Posted by
Jul 20, 2015

Hi Akshay,

Below is a sample plan you can follow after your back and chest days for biceps and triceps:

All sets and reps are 3 sets x 8 reps

Biceps

Incline Curl, Hammer Curl, Reverse Machine Curl, Barbell Curl

Triceps

Skullcrushers, Close grip bench press, Tricep Pulldown, Rope Pressdown, Tricep kickback

Hope this helps!

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srirocz999@gmail.com's picture
Posted by
Jul 20, 2015

hi akshay,

arms got 70% triceps n 30% biceps with mostly fast twitch type2b muscle fibers...keep the rep rnage between 45-60 sec..time under tension shld b increased. try drop sets, super sets n add go upto failure, conc on max hypertrophy... rest time is 60-90sec... for example u can try all dose workouts said by puneet above n try  4x sets 25,20,15,8 (increase weight each set, if u want make last as drop set also)

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akshay bagga's picture
Posted by
Jul 21, 2015
i dont hit my chest or back also with that many sets... bis tris totalling up2 25 sets.... r u guys sure... ive heard arms get used in all the exercises... so still should we workout so much..
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vishantkumar2012@gmail.com's picture
Posted by
Jul 23, 2015
Hi akshay You want big arms... So we understand arms before any suggestions. Arms have two part bisep and trisep, trisep have 3 muscle group & bisep have 2 muscle group, trisep is bigger then bisep. Some important tips: 1 first u do weak part whatever is bi or tri. 2 start with mass exercise for bisep barbell curl for trisep trisep extension 3 don't do 5 or 6 exercise do only 4 but in proper way in barlbell curl last set should be drop set. 4 for trisep take light weight with high rep for first 2 set , last set for heavy weight. 5 train two times ur arm in a weak like Mon chest & trisep Tues back & bisep Wed legs Thrs bi& trip Fri shoulder Sat cardio abs Note: on Monday or Tuesday only do 2 or 3 exercise.
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