How To Get Big Arms: Shonen Edition (2017 ReUpload)
"How do I get big arms?" - asked every guy ever who had an interest in physique.
One of the biggest show muscles talked about are biceps. When people first get into fitness/aesthetics 'how much do you curl?' is usually on the list of questions and probably for a good reason. Your arms are on show all the time and they're a bottleneck for the majority of all your strength movements (if you've got no arms you can't bench, row, chin up, overhead press, squat, or deadlift) and therefore they signify (rightly or not) how strong you are to the layman.
It might surprise you then given how important they are to aesthetics how simple arm training should actually be. The show muscles that are your arms are composed of the biceps, triceps, and forearms. Firstly if you're using a training routine that uses the Super Saiyan 6 movements (get the e-book here) which include bench press, rows, chin ups, overhead presses, squats, and deadlifts you're already training those muscles to begin with along with your entire body. Now that's training economy!
However, these movements aren't always enough to train your arms thoroughly. Therefore, it's best to add accessory movements to round off your physique. Research shows that compound movements (like the Super Saiyan Six) + accessory movements combined result in better growth than either alone. But you don't need an entire day to train arms, just 2-3 sets of 1 exercise focussing on each part.
For example reverse curls for forearms, barbell curls for biceps, and push downs for triceps. The trick is to pick an exercise that doesn't cause you any joint pain (overhead tricep extensions really hurt my elbows for example) and progressing that movement as often as you can.
Many routines will throw a lot of exercises in for arms, for me I prefer a much more targeted approach and I believe it'll result in faster progress.
And if that fails to grow your arms, just bicep curl cosplayers like I do ;)
Cosplay: Son Goku (DragonBall GT) Taken at EECC In Romania