bigger arms

I’ve been lifting weights since I was 16, I am now 56. I have been trying to gain just 1" on my arms for years but I can’t get there. I’ve tried heavy weight and low reps, light weights and high reps, supersets, drop sets, forced reps, rest pause, everything I can think of and I can’t gain the 1" I want. My arms are now 17+ inches and I want to get to 18". What do I need to do to reach my goal? I’ve worked both biceps and triceps.

               Jeff Lute

Hi Jeff,

For many, arms are a trouble spot. One key tactic you can use in this situation is to specialize on arms, which means training them ALONE three days per week. You will need to adjust the other bodyparts down in volume and frequency to accomodate for the arm specialization, since you need to allow your arms to get more of your total recovery ability,

Another great strategy for arms is to focus on straight sets, and less movements per session. With this strategy you add sets to the exercises you picke for each training session, which puts musch more stress on the bodypart in that particular point of flexion/angle of leverage.

Try picking one movement for biceps and one for triceps each training session and focus on 5-6 sets using lighter weights in the 10-15 rep range. The lighter weights, and added sets will increase the workload on the target muscle, and by focusing on the negative portion of each rep and the point of contraction—your arms will suddenly grow like weeds.
I hope this helps…