Found some half natty lighting to show off the calf gains
26 82717 July, 2017
This post is to give an update on my less volume more frequent arm training. Lately, I've had people telling me they noticed my arms growing, as have I so I thought I'd share what I have done differently. I used to train arms one day a week, as most people do on arm day. I decided to spread the volume over 4 days rather than 1, training triceps on Monday and Thursday and biceps on Tuesday and Friday. -
What I feel plays the biggest difference is that I changed the rep range from 12-25 reps down to 8-10 reps on Barbell Curls and Weighted Dips. I have noticed a big change in the size of my muscles by training with heavier weights for less reps on my staple arm movements. Which drives home the truth that for each muscle group you must be hitting all the rep ranges and progressively overloading the muscle. -
One other factor that may make a difference is that I have been doing significantly more rowing movements on back days which studies have found to be every bit as efficient stimulating the biceps as a bicep curl, go figure🤷🏽♂️.