How To Build Massive Arms: The Best Workout Backed By Science

Do you want to know how to build massive arms? Looking for proven methods that will not only build size but also strength in your triceps, biceps and forearms.  Then this is the article for you.

Arms and pecs, arms and pecs, arms and pecs.  All I could think about when I first started weightlifting, and guys I think most of you can relate to this, was “how big I wanted my arms to be and how I wanted my pecs to look like Arnold Schwarzeneggers (it’s good to dream right :-)).

Arnold Schwarzenegger showing his massive arms doing a double front bicep pose

And Ladies, from my experience, building your butt is more of a priority for you.  But hey you are reading an article about building bigger and stronger arms, so I’m guessing you understand how important it is to have a balanced physique.  Both lower and upper.

Well, I have good news for you guys and gals.  You are in the very best place to learn how to turn your guns from pistols into bazookas.  I am not just going to throw any old random rubbish at you, but instead, you will learn scientifically backed methods for accelerating your gains.

Table Of Contents

What The Gym Rats Say

The Rules For Getting Massive Arms (Just 2 Ultra Important Ones to Follow)

The Best Bicep, Tricep Exercises for Growth

The Best Strength & Hypertrophy Arm Workout

Progressive Overload Rules

How To Add Both Of These Workouts Into Your Routine

Key Takeaway On How To Build Massive Arms


What The Gym Rats Say

Gym Rat Number One

silhouette of a bodybuilder with massive arms

Having good genetics is the only way you will ever have a good set of guns.  You can do as much heavy lifting, isolated bicep curls and tricep extensions as you want, but if you have rubbish genetics, you will have rubbish arms.  What do we think about this then?

Gym Rat Number Two

drawing of a muscular man barbell bench pressing

Concentrate on your heavy compound lifts, like the bench-press, bent-over row and the over-head press and your arms will take care of themselves.  Is this what you think, or do you have a different opinion?

Gym Rat Number Three

silhouette of a bodybuilder doing a bicep curl

If you don’t train and isolate your arms, how can you expect them to grow and become stronger?  You must focus on movements like barbell curls and rope extensions if you ever want to have a set of guns you would be proud to show off in a vest.  Does this gym rat speak the most sense?

Does your view match any of the above?  Although you may have your own opinion as we all do, by the time you have finished reading through this article you will fully understand all the above and much more.

You will come away from reading this with everything you need to know on arm training, from correct exercise selection to programming the very best scientifically backed arm workouts.  Not only that, but you will also get an out the box and ready to smash arm workout, you can start using immediately.

Although everything you will learn today is backed by science,  in my opinion, that isn’t enough.  Experience counts for so much, and you will not find anything written today that I don’t personally use myself.

It’s time to get stuck in below.


The Rules For Getting Massive Arms (Just 2 Ultra Important Ones to Follow)

In order to maximise arm growth and strength, it is important to understand a bit of the sciency stuff, like what makes up the muscle groups and what movement patterns they are responsible for etc.  And although this is something I will definitely cover later on in the article, I thought it would be much better to get stuck straight into some of the essential stuff for maximising your gains.

As you know from above, if you ask anyone on their opinions on how to improve your arms, they will say one of three things

  1. Without good genetics it doesn’t matter what you do, they just won’t grow.
  2. Just do your basic heavy compound movements like deadlifts, bench pressing, barbell rowing etc, and your arms will grow.
  3. The only way to get your arms to grow is to do a whole load of isolation exercises.  They also usually say it’s all about feeling the pump and burn so do high reps and lots of volume.

Well, the first and the second on the list kind of link together.  Although for some people it is possible to build a great set of arms through just doing heavy compound movements, it usually comes down to them also having those wonderful genetics for muscle building that we would all love.  Unfortunately, for the majority of us, me included, doing only heavy compound movements just won’t cut it.

Now let’s look at number 3 on the list.  In general speaking terms, this approach will work for far more people than just doing heavy compound movements.  However, this is more to do with you actually targeting the muscles you are trying to grow and not so much to do with the high rep approach.  As you will soon see, there is a much more efficient way to build bigger arms.

So, what are these two ultra-important rules?

  1. Your main focus should be lifting heavy weights while making sure you progressively overload the muscles
  2. Make sure you actually include arm specific focused exercises (I will cover the best exercises later on in the article).

Nothing too complicated here right.  So let’s take a closer look at each rule.


Rule 1

Your main focus should be lifting heavy weights while making sure you progressively overload the muscles

The Heavy Lifting Part

Man squatting huge weights

Okay, I’m sure we have all fallen into the mindset of, “if you can’t feel a pump or burn in your muscles, then they won’t improve”.  Heck, I still fall into this mindset sometimes now.  I mean come on it’s such a nice feeling when you look in the mirror after a high rep set and you just look fuller and bigger.  In fact, there are definitely benefits to a high rep pump approach, but for gaining muscle, it is by far inferior to heavy low rep training.`

I can imagine so many of you are now shaking your head in disagreement to this.  I also once thought heavy low rep training was just for increasing strength and not size.  But through years of experience and studying different scientific research papers, I realised how wrong I was.

What I am about to say next is vitally important, and I wish it’s something I had realised way back when I first started training.  But it took years of training, experimenting and researching before it properly sunk in.

In order to gain muscle efficiently, your main focus should be on increasing strength throughout your whole body.

This is even more important for natural weightlifters.

Seriously, focus on whole body strength and muscle will also grow in size.

Of course, when you start lifting weights for the first time, you can definitely gain a good amount of muscle without focusing on building strength, but the more advanced you become and believe me, it doesn’t take long for this to happen both muscle size and strength become more correlated.

So the next question is, what’s the best way to go about achieving this?

From so many extensive studies done over the years, it really couldn’t be much clearer, that heavy weight training is by far the most efficient way to build both size and strength.

You will hear many people in the gym talking about how different muscle groups respond better to different rep ranges etc, but this just simply isn’t true.  Those stubborn smaller muscle groups (arms, calves etc), like the big ones (legs, back and chest) have all been shown to respond more efficiently to low rep heavy training.

So the main thing to take away from this is, to forget about focusing so much on building huge arms, but instead to focus on building super strong arms.  This is by far the quickest way to build muscle mass.

So what do I mean by heavy low rep training?  Most of your training will be done around 80 to 85% of your 1 rep maximum (don’t worry you won’t have to try a 1 rep max barbell curl to work this out).  What this equates to in terms of reps is 4 to 6 per set.

Now there will be times where intermediate and advanced lifters can train with slightly higher reps at around 70 to 75% of your 1 rep max.  Again in terms of reps, this equates to 8 to 10 per set.

Notice I said intermediate and advanced lifters can benefit with some slightly higher rep ranges in their training.  Well as a beginner you will get amazing results from just sticking to the 4 to 6 rep range only.  However, as you advance you can definitely accelerate your gains again by adding in some higher rep work.  Why, well the reasons for this actually go far too deep for this article.  However, if you are interested in knowing why, then check out the article “The Best Way to Stimulate Muscle Hypertrophy” by a trainer called Mike Mathews.

Now here lies a problem.  And this problem is why so many people especially beginners get taken down the wrong path from the get-go.  The problem, “Social Media Fitness Models”.  These guys and girls and followed by millions of people and for the most part are seen to be doing 1000s and 1000s using crazy techniques and obviously are in incredible shape with huge ripped arms.

“So what’s up with that”, you might be asking.

Well, I’m not going to condemn everyone, but it’s well known that steroids and widely used within this space.  Social media and Fitness models feel they need to stay in great shape and have bags of muscle all year around.  The main reason being, it’s how they make their money.  And they all know taking steroids gives them a crazy advantage for doing this.

Taking steroids will take a persons muscle building abilities to crazy new levels.  You could push out as many reps as you wanted, doing countless amounts of exercises and you will build new muscle and recover in time for your next session.

You may find this study Interesting.  For 10 weeks two groups of weightlifters took part.  One group was given 600 mg of testosterone per week, whilst the other group were given a placebo.

With what I said above, the results probably won’t surprise you.  The group that took the placebo (the natural group) added a very respectable 22 lbs to their bench press, while also gaining 4.4 lbs of lean muscle.

Now, these are actually great results for 10 weeks worth of training however in comparison to the steroid using group they don’t actually look that impressive

The group taking 600 mg of testosterone recorded an increase of 50 lbs to their bench and 13.4 lbs of lean muscle gained.

But please don’t go rushing out trying to find your local dealer, as all is not lost, and you can achieve those massive arms you are after.  It’s just going to take hard work and knowing the best way to train.

The Progressive Overload Part

Progressive overload must be at the forefront of your mind when training.

We now know getting stronger is closely linked with gaining muscle and getting bigger.  So it only makes sense that if you stop getting stronger, then you will stop building muscle and getting bigger.

Check out this study showing the most productive and efficient way to build muscle is through progressive overload.

We what exactly is progressive overload?  Well in simple terms it means placing the body and muscles under new tensions (weight and intensity) above what they have previously experienced.

So although all those fancy training methods like drop sets and tri-sets can be fun to do, if they are not accompanied by progressive overload, then building strength and muscle size will always be a struggle.

Without a doubt, the best and most effective way to progressively overload the muscles is to slowly increase the weights you are lifting over time.

By doing this you will see gains in both strength and muscle.

Now although everyone will have a limit to how much size and strength they can gain based on their genetics, I would say it’s very rare that most people even get close to this.


Rule 2

Make sure you actually include arm specific focused exercises

Photo of a ripped man bicep curling

We know from above that there is a section of gym goers who believe you don’t have to actually isolate your arms for them to grow as long as you are doing your big compound lifts.  Well from both research and training 100s of different people with different genetic potential I can safely say that this is extremely rare.  I have only come across a handful of people in my time who have the genetics to build huge arms without directly training them.

Now don’t get wrong.  Heavy compound movements will, of course, add growth to your arms, but unfortunately, they will only take your arms so far.  To get to the level of muscle gain, that most people are after, then arm specific exercises are a must.


The Best Bicep, Tricep Exercises for Growth

It’s important to make sure you are doing only the very best exercises and not wasting time on anything inferior.

It would be easy for most gym goers to list loads and loads of different arm exercises, but in fact, there really are only a small selection you need to focus on for the rest of your time weightlifting.

We are looking to maximally overload the muscles and put as much weight through them in a safe manner in order to effectively increase our strength.  For this only certain exercises will cut it.  There are many arm exercises that simply won’t allow you to lift the weight needed.

It’s time to look at each exercise, starting with the triceps.

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Best Tricep Exercises For Maximum Growth

Close Grip Barbell Bench Press

Tricep Dips

Tricep Cable Pushdowns

Lying Overhead Skull Crushers

There you have it.  These are the only 4 exercises you should be doing to effectively and efficiently overload your triceps.

Click here for a written explanation on all these exercises 


Best Bicep Exercises For Maximum Growth

Barbell Curl

Alternating Dumbbell Curls

EZ/Straight Bar Cable Curls

Close Grip Underhand Chin Ups

Click here for a written explanation on all these biceps exercises


The Best Strength & Hypertrophy Arm Workout

Now we know exactly what the best exercises are, it’s time to actually put them in a workout and routine.  You will not find anything fancy here like drop sets, rest/pause sets or tri-sets, but instead, we will be focusing on lifting in the correct rep range and progressively overloading the arms.

Below is a quick breakdown of the workout

  1. For 12 weeks you will train arms twice per week
  2. You will train each exercise in the 4 to 6 rep range.  This involves picking a weight where you can lift a minimum of 4 reps but no more than 6.
  3. You will complete 3 working sets for each exercise
  4. You will complete 2 triceps and 2 biceps exercise per workout
  5. You will rest for 2 to 3 minutes between each set.  This may seem like a long time but, resting properly between sets will play a key part in your progress
  6. Make sure there is at least a 48 hour period between two arm workouts.
  7. Do one of your arm sessions at the beginning of the week when you are most fresh.

Arm Session One

Make sure you warm up your biceps before attempting your first work set.  You must then do the same once you move onto your tricep exercises.

Barbell Curls – 3 sets of 4 to 6 reps

Alternating Dumbbell Curls – 3 sets of 4 to 6 reps

Close Grip Bench Press – 3 sets of 4 to 6 reps

Cable Push-Down – 3 sets of 4 to 6 reps


Arm Session Two

Tricep Dips – 3 sets of 4 to 6 reps

Lying Overhead Skull Crushers – 3 sets of 4 to 6 reps

EZ Cable Curls – 3 sets of 4 to 6 reps

Close Grip Underhand Chin Up – 3 sets of 4 to 6 reps

As you can see.  There doesn’t seem to be anything ground breaking here.  Nothing complicated or fancy, but as we know this is where most people go wrong.  And if we are honest, could you honestly say you have worked your arms in this rep range consistently before.  It’s just not a common thing to do, but at the same time, it really should be.  Okay so let’s move onto some simple rules which will enable you to constantly progress throughout the 12 weeks.


Progressive Overload Rules

So we already know the best and most efficient way to see increases in muscle growth and strength is through progressive overload.  And the best way to do that when weight training, is to gradually add more weight to the exercises.  But how do we know when to add weight?  Let’s take a look below

  1. You must select a weight that you can complete at least 4 reps on your first set with but no more than 6.  Notice how I say on your first set.  The reason for this is because if you lift a weight and fail on your 5th rep, the chances are on your second set, even after a good amount of rest time, you will only manage 3 reps.  This is perfectly fine.  Do not drop the weight on your second and third sets to get more reps out.  Stick to the same weight.
  2. Once you can complete 6 full reps in good form, you must increase the weight by the smallest amount possible.  So If you are close grip benching 170lbs and you manage to push out 6 reps, 2.5lbs to each side if possible.  You then stay on this weight until you can complete 6 full reps again.

How To Add Both These Workouts Into Your Routine

Training arms is going to be a huge focus of ours for the next 12 weeks.  So for that reason, I want you to make sure your first workout of the week is an arms one.  Below is what a typical 5-day split could look like which includes 2 arm workouts.

  1. Monday – Arms (workout 1)
  2. Tuesday – Quads and Hamstrings
  3. Wednesday – Chest and Shoulders
  4. Thursday – Arms (workout 2)
  5. Friday – Back and Calves
  6. Saturday – Day Off
  7. Sunday – Day Off

After the 12 weeks is complete, you have a few options, however, the first thing I would do is take a full week off or complete a deloading week.  Let’s look at your options

  1. Complete another 12-week cycle exactly the same.  I would do this if by the end of the first 12-week cycle you were still seeing good increases in your strength.  If it’s not broke, don’t fix it and all that.
  2. Still following the same principles go back to just one arm session a week for the next 12 weeks.  This will allow you to then bring focus back to another weaker area.
  3. A final change you could make for the next 12-week cycle is to start doing some work in the 8 to 10 rep range using exactly the same training and progressive overload principles above.  If you are a beginner, this will not be needed.

Below is what a typical arm workout could look when doing some movements in the 8 to 10 rep range.

Close Grip Underhand Chin Ups – 3 sets of 4 to 6 reps

Alternating Dumbbell Curls – 3 sets of 8 to 10 reps

Close Grip Bench Press – 3 sets of 4 to 6 reps

Lying Overhead Skull Crushers – 3 sets of 8 to 10 reps


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Key Takeaway On How To Build Massive Arms

  1. For the most part train in the 4 to 6 rep range
  2. Only choose exercises that allow you to lift as heavy a weight as possible in good form.  This will create maximal overload and allow you to increase your strength most efficently.
  3. Follow the 2 ultra-important rules.  (1) Your main focus should be lifting heavy weights while making sure you progressively overload the muscles.  (2) Make sure you actually include arm-specific focused exercises.

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How to build massive arms

24 thoughts on “How To Build Massive Arms: The Best Workout Backed By Science”

  1. To build bigger arms, increase your overall muscle mass first by getting stronger and eating a lot. Eat More.

     You need to eat more calories than you burn in order to gain weight. Get Stronger. Strength is size. Rest

    Muscles grow when at rest. Track Progress. Avoid Curls. Thank you for sharing this article.

    Reply
    • Hey Mustapha

      You are bang on.  Eating plays such a huge part when trying to build any muscle in the body.  And again you are dead right about resting also.  This is even more important for the natural lifter.  I am unsure on what you mean by avoiding curls though?  Do you mean all curls or just certain types like concentration curls?  As curling movments, I speak about in the article are extremely important when it comes to improving your arms.

      Reply
  2. There’s a lot of great info here on building up the arms. I am currently on a weight loss journey and I want to really tone my muscles and feel stronger. One of my problem areas are my triceps. It just hangs there and I’d like to firm and tighten that area. I think I’ll use some of your tips to get me there. Great article!

    Reply
  3. I noticed you laid more emphasis on genetics, what do you really mean by that? Does it mean if my genetical makeup doesn’t support me having a big arms I won’t? Moreover I buy the idea of laying more effort on bench push, because someone once told me that focusing more on this method will help build a bigger and stronger arms

    Reply
    • Hey there

      So genetics play a huge part when building muscle, whether it be your arms or your legs.  People with great genetics can put less work in if they want and still build a great physique, or they can do the opposite, smash themselves to oblivion in each session, and still recover ready for the next one.

      However, it’s not the end of the line if your genetics are not suited to muscle building, it just takes hard work, patience and a little know how to get there.

      Doing the bench press will, of course, help towards arm development, but as said in the article if you are not genetically gifted then we want to actually have some focus just the arms as well.

      Reply
  4. Hi David

    Does this approach work well for a woman as well as men?  I never really train under 15 reps a set. and I am now at a sticking point and just seem to go through the motions.  I have never really monitored what weights I am lifting either.  Kind of got comfortable with what I am doing and tend to just pick the same weights up each time.

    Reply
    • Hi Tracy

      Yes, this is how both men and woman should train.  Focus on strength and the rest will come along with it.  I would 100% start tracking your weights as it’s impossible to achieve true progressive overload if you don’t.  You will notice a huge difference in results and motivation when you do.  I find there is nothing more satisfying when you push an extra rep out, over what you managed the week before.

      Reply
  5. Hi David, 

    I naturally have muscular arms and so I guess I have the right genetics to grow my arms to my desired size. My arms are so muscular naturally, that people always think I am building them in the gym. 

    But, the truth is that I was born that way. So, just so I don’t just jump into conclusions, does a naturally muscular arm mean that I have the right genetics to get bigger arms through gym?

    Reply
    • Hi Peace

      That is a good question.  If you don’t do any training at all and you still have good developed and muscular arms, then the chances are that genetics are on your side.  So, of course, training them in the gym will make them bigger.  However, even if you don’t have those wonderful genetics we are all after, you can still grow your arms, with the right know-how and patience.

      Reply
  6. Hey there! Does it matter what age you are if you want to build muscle? My hubby wants to build muscle but thinks he’s too old being over 30. I told him that 30 isn’t too old but some sources say that your body’s functions start to deteriorate in your 30s. So I want to know how age affects the body’s ability to build muscles and is there anything that can be done to compensate for things that might be decreasing (if any)?

    Reply
    • Age will eventually always become a factor, however, 30 is definitely not old.  I am 35 myself.  The reason being is the older you get the lower your testosterone becomes.  However, it just means the process will take longer and an increased effort will be needed.  But it is 100% possible to change your body and build new muscle when you are over 30 years old.  

      Make sure he is following a high protein diet, with a good level of carbohydrates.  Also, make sure he works out his calories so he eats in a slight calorie surplus.  Check out the article below

      https://bfgmuscle.com/how-many

      Reply
  7. WOW! Great article! Yes, when uplifting the bootaay, one must make sure the body isn’t disproportionate.

    With that being said, as I do my homework and take your tips/tricks/advice to the “core” (lol), do you have any advice for the abs area for toning? And how much protein is really important?? No….I’m not trying to skip protein, promises 😉

    Reply
  8. Awesome post, David. Stronger arms are a real challenge with me right now. During my childhood, I had asthma, due to that my whole body mass was reduced very significantly. Back and chest are getting better now but arms and legs are still out of shape. 

    Your article has covered an exhaustive coverage for arms. I’ll surely follow this routine. Also, I’m always confused with proteins and supplements. Which one is best according to you?

    Thanks a lot for sharing this useful post. Many will get benefitted from this post. I wish you the best. Keep up the wonderful work. 

    Reply
    • Hey

      Really happy you found the article helpful.  If you follow this routine you will 100% have an increase in strength and size on your arms.  Just make sure your diet is spot on as well.

      Don’t over complicate things with supplements.  Personally, I would start with just a good whey protein.  Optimum Nutrition Gold Standard is always one I recommend.  This will help you hit the required protein levels needed to build muscle.  Check out the article below to see how much protein you should be having.

      https://bfgmuscle.com/how-much-protein-is-needed-to-build-muscle/

      Reply
  9. Another great article, as a woman I wouldn’t say I want “massive” arms but I would like them somewhat built and defined. Now they are ok, but they could be better. I actually follow the Power Athlete programming my husband does, so I know the workouts an exercises are great and well rounded and I definitely feel I get good arm days in. However, I am taller (around 5’10”) and in a way, I feel like that is limiting me on my muscle definition, not just in my arms, but legs as well. I know you mentioned genetics but do you think height plays a role here as well?

    Reply
    • Hey Amber

      Height can definitely play a role.  However, again it really does come down to genetics in terms of how easily you can add on muscle.  I am 6ft 7 and had to work incredibly hard and for many years to get to where I am now,  Where a friend in my gym is 6ft 5  and seems to stack on muscle just by looking at the weights. 

      On your weaker body parts, you just need to keep plugging away at them.  They will get there eventually.  Make sure your diet is spot on, you are eating enough calories, and consuming enough protein.  

      Reply
  10. Hi there, very useful info in the article. I used to exercise regularly because I wanted to keep me fit and also build bigger muscles. After a few months, I felt a little ball over the bellybutton. Then I found out it is a hernia. So my workout finish. The problem is that the hernia is not so big for surgery, but I cannot proceed in training. Can you recommend me some exercising I can do even with this health handicap? Thanks

    Reply
    • Hey There

      This is definitely something I would advise seeing a physiotherapist about who will be much more qualified to help with this.  Having had one myself in 2017 I know how horrible and painful a hernia can be.  I am sure there are things you can still do but I would advise you speaking to someone who is qualified in this area.

      Really sorry I couldn’t be more help with this

      Reply
  11. Hey David

    This is a really good article. I’ve been a hard gainer all my life, and at 46, and after struggling with some severe injuries in my 20s, I went back to the gym determined to get in shape.

    My arms have always been a struggle. Because of a lack of range of motion (shoulder surgery) I just couldn’t focus on triceps (in particular) as much as I needed, so both my triceps and biceps suffered.

    I’ve found compound exercises are critical for strengthening and general condition as well as therapeutic for my back and shoulder, but dedicating an entire workout to my arms has been invaluable. I’ve also excluded heavy weights and low reps for now, because of the injury risk and, for me, they never worked. The gains I’ve made with 20-rep sets (12 minimum, goal 20), with 4-set minimums have been amazing, with a rotating two-exercise circuit, to keep my intensity up and hit each head directly and in combination. I’ve been inspired by old-school great Tom Platz.

    This approach has also cured my tennis elbow, and my shoulder range of motion is approaching 100%.

    I’ve been doing the same 20-rep structure for my leg and upper-body days. The gains in my legs have been staggering.

    While I see benefits of higher weights and lower reps, and as my strength gets better, I may incorporate it for variety, they just never worked for me as a general approach. I believe the higher-rep cycles do a better job of fatiguing the muscle for growth by engaging fewer fibres, but bringing those to exhaustion, which then prompts others to engage until all the fibres have been engaged and are fatigued.

    I think the heavy-weight low-rep approach is good to change things up and for more advanced athletes. If you’re looking to get back in shape like I was, long slow is the way to go. 🙂

    Cheers,

    Dave

    Reply
    • Hi Dave

      A really interesting comment.  Yes when you have injuries doing higher weights for lower reps, does become a problem, especially if you have joint problems.  You then have to adopt other approaches like higher rep sets. 

      I totally agree if the intensity is there, you can, of course, build muscle using higher reps.  I still incorporate higher reps at different stages of my training,

      it is just not the most efficient way.  This is even more so if you are a 100% natural gym goer.  

      With quad training, I am restricted to only high rep work due to major knee issues.  

      In terms of muscle fibres.  Doing lower rep sets will recruit more type 2 fibres much quicker than doing higher rep sets.  Doing a higher rep set, say reps of 20 will recruit the muscle fibres at a much slower pace but doesn’t mean the overall amount of type 2 fibres recruited after completing all your sets will be greater then if you did low rep sets.  Unfortunately, people confuse muscle fatigue and pump as growth.  This simply is not the case.  Muscles grow only from overload.  And the most efficient way two hit your type 2 muscle fibres is from working in a low rep range.  The issue people have with low rep training is you don’t get a pump or feel fatigued,  But like I said these feelings are worthless when it comes to growth.  

      From experience, people tend to work hard initially but then don progressively overload the muscles like they should, which will stunt growth and any improvements.

      However, I do agree with going as high as 8 to 10 reps as well when you become more advanced, as training in this rep range will also hit all the required muscle fibres as long as you are training to overload them and also than continuing to progressively overload them.

      Once you get into higher rep ranges then yes, of course, you will eventually be recruiting all the muscle fibres it’s just not efficient

      Anyway, I apologise for waffling on.  This is a subject that could be debated for hours and hours 🙂

      All I would say is the most important thing for growth is progressive overload whether that be high reps or low reps.

      Reply
  12. This is a great article. As a woman I don’t want massive arms but I do want them to be toned and strong. I am one of those people that have always had the mindset that it’s working when my arms are sore or burning. What you said about focusing on whole body strength really stood out to me. There is a lot of good advice in this article and I will be sharing it with my husband as well. 

    Reply
    • Hi Barbra

      Glad you found the article helpful.  Hopefully, it will help your husband also.  If there is anything else I can help with then don’t hesitate to ask

      Reply

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