The answer is 6 sets…. or less. Anymore and you will be overtraining your biceps or triceps.

Reps is a bit different, this varies upon what you want to achieve and there are various theories on this, and they all work.

So which is right for your, and why only 6 sets for biceps or triceps?

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It is also one of the most effective Bicep exercises around.

Barbell Bicep Curls are  the strenght exercise for your biceps, they are as benchpress is to chest and squats are to legs. This is one exercise you need to do if you want to want to achieve maximum strength gains in your biceps.

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You have big biceps, big triceps but when you flex nothing seems to move much.

I used to have this problem too, 18″ arms and no bicep peak, then I discovered the main secret and I would get comments all the time about how big my arms look either up or down. Just walking around casually people would notice and mention my arms.

You too can get these big bicep peaks on your arms and it does not take much, just a little knowledge and a little sweat and you too will be the proud owner of mountainous arms.

There are two things you need to attain big bicep peaks…

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How would you like to put 4.5″ on your arms in a relatively short time?

The truth is this is not easy unless you really want it, there is no magic pill, no single exercise you can do at home in front of the TV, there is only one simple way that has been tested time and time again - always with the same results…

Big arm growth.

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Your Triceps are the key to big arms, in fact your triceps are about 2/3 of your arm mass. Sure the biceps peak is impressive but try that without the under arm sweep of the triceps.

When I first started added serious tricep training to my weights program I put on 2″ on my arms, it’d probably be better if you did not make the same mistakes as I at the start.

Here’s what I did…

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To grow your arm muscles as fast as possible you need to train them and then let them rest and heal. They only grow when you let them rest and recuperate. If you train them too much then they will never get the chance to grow as training damages and tears the muscle cells - recovery is when they rebuild bigger than before.

This is a problem many young guys have, myself included when I was younger. I would train biceps twice or three times a week, with very heavy weights and 15 to 20 sets each time. No wonder my arms grew to a certain point and then stopped - I was training too much…

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How Did I Grow Big Arms?

First up you need to realise that your arms are made of several muscle groups, the main two being your bicep and your tricep (see diagram)

Big Biceps

• Outer Biceps Heads
• Inner Bicep Heads
• Brachialis

Huge Triceps

• Outer Triceps Head
• Middle Triceps Head
• Inner Tricep Head

About the Author/My Credentials

When I started bodybuilding back in 1996 I had an 11.5″ arm, most of it Bicep. I thought the biggest I could ever grow was 14″ arms - boy was I ever wrong. When I learned about Triceps my arms gained again to 16″. I was still at school at this time and everyone thought I was the biggest man alive, I had the biggest shirts available and they were still tight on my arms - I thought I was BIG.

When school finished and I got out into the real (weight lifting) world I learned some more - 18″ arms - I still remember the day. I was prouder than a newborn baby’s father.

Over the years since I have learned additional tricks, secrets and just pure knowledge that allowed me to grow and grow - over 20″ of cold hard muscular arms.

Now that I have done it I am going to tell you how to get started on your way - quickly and easily - to gain MASSIVE ARMS.

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