Many new lifters, myself included, mistakenly believe that focusing intensely on biceps training is the key to bigger arms. I was surprised to discover that the triceps actually contribute more to overall arm size.
First and foremost, triceps are more important than biceps for overall arm size.
When it comes to training, try incorporating arm exercises into your workouts for different muscle groups. For example, include chin-ups on back day, close-grip bench presses or triangle push-ups on chest day, and curls followed by Arnold presses on shoulder days.
Additionally, consider adding exercises for the opposite arm muscle group at the end of your workout. For instance, do curls after your chest workout and tricep extensions after your back workout.
Don’t forget to train your forearms as well—there are plenty of effective exercises available online.
Make sure to eat plenty of protein and clean foods, and remember that sleep is crucial for recovery.
Good luck!
For biceps, do curls. For triceps, try skull crushers.
For forearms, use a thick dowel rod with a string attached from chest to floor. Attach a 1-5 lb weight to the string and roll it up and down as many times as you can. It’s tougher than it sounds and will also engage your shoulders. I’m not sure what this exercise is called.
This was essentially my routine through high school, along with push-ups, sit-ups, and skateboarding.
Push to technical failure and increase your intake of animal protein.
Are there specific muscle groups I should focus on training?
The muscle groups you want to develop.
That’s not true. Plant-based protein is also beneficial.
Plant-based protein is less bioavailable, so you need to consume significantly more of it compared to what’s listed. Additionally, it doesn’t provide all essential amino acids on its own, though you can mix different sources to improve the balance. However, achieving a perfect balance is challenging, and the required amount in grams often means consuming more than most people can manage.
Once more, do the calculations yourself rather than just trusting the first video you find online. Try eating four servings of beans a day and see how that works for you. While it might be theoretically possible, it’s not practical and could damage your gut lining and intestines. Additionally, animal protein provides creatine and other nutrients that are beneficial for muscle building.