For years, I was sucked into the idea of “you don’t need curls to build bigger arms.” That meant my workout plans cut out all direct biceps work. Big mistake. After my anti-curl era, everything about my workout plans became obsessed with progressive overload. That is, I only concerned myself with using heavier weights on all exercises—curls included. Don’t misunderstand: progressive overload is very important, but it’s not everything, especially with your arms.

If you are learning how to gain more muscle, you want some specialization. The non-stop heavy loads in my biceps workouts led to non-stop elbow issues and more time rehabbing than growing.

A few cheat reps are fine on any exercise, but your arms will grow by volume and tension.

Today, things are different. My biceps workouts blend the best of science with real life transformations I’ve seen with hundreds of clients. I know the exercises, rep ranges, and frequency that help build an impressive set of biceps and triceps. Avoid my mistakes from the past and follow my tips for the future, and you will know exactly how to get bigger arms.

How to Get Bigger Arms: 5 Biceps Workout Strategies

1) Go for the Pump

As much as I love heavy weights, your arms respond incredibly well to volume. And the reason is simple: when you go very heavy, you start cheating more than you want. A few cheat reps are fine on any exercise, but your arms will grow by volume and tension. If the weight is too heavy, you start to use your traps, shoulders and momentum, which removes the tension from where you want it — your biceps and triceps. Rule of thumb for your biceps workout: stick to sets of 8 to 15 reps, and even sometimes finish with sets of 20 reps.

2) Keep It Simple

There are approximately 800 exercises that could be used for the ultimate biceps workout, and most are a waste. Hammer curls, EZ bar curls, and dumbbell variations (standing, seated, and incline) are all your biceps need. For your triceps, think big movements like ring dips, close grip bench presses, and pushups. This creates overload, which will force your muscles to grow. Finish them off with movements that create a greater stretch throughout the movement, such as cable extension or skull crushers.

3) Arm Day on Leg Day

Here’s something you don’t hear too often: if you want big arms, train your legs. This isn’t a ploy. You see, your body likes to grow in proportion. So while there are plenty of guys that skip leg day and still have some big arms because they make time for 3 biceps workouts during the week, you will rarely find a guy with a big squat and deadlift with pencil arms. It just doesn’t happen.

But here’s the trick: because your biceps are a smaller muscle group, they respond to high frequency. You want to train them at least 2-3 times per week for optimal growth. A way to make this happen: add direct arm work on your leg days (Actually, begin your workouts with the arm training.) This is something former Mr. Olympia, Dorian Yates, did early in his career, and it works.

4) Target Your Training

Just like any other goal—fat loss, muscle growth, or strength gains—science has proven over and over again the benefits of having a specified, short time period for any specific goal. I could literally list 100 studies that show why you must periodize—or cycle—your training. If you want big arms or understand how to gain more muscle, don’t train arms like crazy year-round.

Instead, pick a 8- to 12-week period where you focus on training your arms 2-4 times per week. Make them a priority and they will grow, and then back off for another 12-20 weeks, before focusing on them again.

5) Stretch and Grow

If you’re like most guys, you treat stretching like hair conditioner: great in theory, but not worth your time. But if you want sleeve-expanding arms, a good stretch is invaluable. You won’t see much research on it, so this is about observation from some of the best in the business.

After a few sets, your arms are pumped and full of blood. A good stretch can help increase blood flow, which means more potential growth. You can wait for the science, or you can do it and experience the results for yourself.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post The Evolution of the Biceps Workout appeared first on Born Fitness.

A) Get injured

B) Become frustrated and quit

C) Can’t figure out how to make their workout plans “feel” better.

Back pain, knee pain, and other injuries sidetrack most people from their normal workout routine and make it seemingly impossible to achieve their fitness goals.

Enter Eric Cressey. During the last 10 years, Eric has repeatedly proven himself as not only one of the smartest coaches in the industry but also someone that understands how to train people for success while minimizing the likelihood of injury. Why just avoid activity when you can still find ways to train pain-free?

If you’ve ever struggled with shoulder pain, squats, deadlifts, the bench press, or any other common exercise problem, these six movements can be substituted into any workout to make you feel better–and help you see better results, too. -AB

6 Exercises That Make You Feel Great

By Eric Cressey

Exercise #1: Back-to-Wall Shoulder Flexion

The Benefit: Helps you determine if you’re ready for overhead movements like snatches and overhead squats.

This is a drill that just about every one of our new clients has in their initial warm-ups. It’s absolutely essential to be able to get the arms overhead without compensation in the lower back or neck, and this drill both assesses and trains that quality. If you can’t pass this with flying colors, you really aren’t ready for overhead pressing or a host of other exercises that require great overhead shoulder function.

How to do it: Work it in for one set of eight reps in your pre-training warm-ups.

Exercise #2: Walking Spiderman w/Hip Lift & Overhead Reach

The benefit: It prepares your body for any type of activity by blending all of the necessary components of a warmup into one movement.

This is a great catch-all mobility drill that I like to include an “integrate everything” strategy at the end of a warm-up. You train multiple hip mobility qualities and open up your thoracic spine (upper back) on the reaching component of the movement.

How to do it: Make it a staple of your warm-up with five reps per side.

Exercise #3: Wide-Stance Anti-Rotation Chop w/Rope

The Benefit: You won’t find a better core stability exercise than this.

You have to work hard to resist both rotation and extension (arching) of your lower back, and you also build some hip and upper back mobility in the process. What’s not to love?

How to do it: Work this in later in your training sessions for 2-3 sets of 8-10 reps per side. You can also experiment with doing this from the high or low cable setting to work in some variety.

Exercise #4 Anterior-Loaded Barbell Bulgarian Split Squats

The Benefit: It’s the perfect exercise to help add new muscle mass while keying in on some of the most common weaknesses for most people.

This movement is awesome but be warned: it really sucks to perform. But, as a general rule of thumb, everyone needs a little “suck” in their training programs if they want to make progress. This exercise trains a lot of athletic qualities that can hide as reasons why you don’t become stronger – single-leg strength, core stability, upper body mobility – while still giving you enough loading to put some mass on your lower body.

https://www.youtube.com/watch?v=kBCo_NgO8rk

How to do it: Work this in for sets of 4-8 reps. You can do this early in the session in place of squatting for variety, or if you’re unable to squat because of injuries or mobility restrictions. You can also try it out for higher reps as a first assistance exercise after you squat or deadlift.

Exercise #5: Anderson Front Squats from Pins

The benefit: Squats are still “king,” but if you always do them the same way they can eventually become stale.

One way to shake things up is to squat with a pause at the bottom, whether that’s with a free squat, box squat, or squat from pins, like this:

This can be a great strategy for breaking through a strength plateau if you’re struggling to be fast out of the hole.

How to do it: You won’t move as big a weight as you would if you were doing normal reps without a pause at the bottom, but you can expect great returns on your “training investment” if you do some paused squats for a few weeks, and then return to regular squatting. Just make sure to keep the reps low (below 3 per set).

Exercise #6: Half-Kneeling 1-Arm Landmine Press

The Benefit: This is an awesome upper body exercise to use to “cancel out” some of your bench pressing.

This can be done half-kneeling, tall kneeling, standing, or split-stance, but the coaching cues are largely the same. You see, you want exercises that both keep the shoulder blades stationary (bench press) and those that allow the shoulder blades to rotate freely (push-ups, landmine presses) in your training programs.

How to do it: This is also an excellent drill for those who aren’t quite ready for overhead pressing, but want to get a similar training effect a bit more safely. We’ll usually do these for sets of 4-10 reps, as you can use it as a pure strength exercise or more of an assistance drill.

READ MORE: 

The Mystery of Squat Form: How Low Should You Go, Really?

How Often Should I Change Reps?

How to Defy Genetics and Build Muscle at Any Age

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post 6 Exercise Upgrades For Better Results appeared first on Born Fitness.