We all know that you want big arms. They can never be big enough. Ronnie Coleman and Phil Heath have some of the most sensational arms in the world, and we all know they still train them. If they still see the need to slave away on biceps and triceps, so should you!

Biceps are some of the toughest muscles to grow in the body. They recover faster than any other major body part. They are constantly at work throughout your day, as you move your arms for just about anything. They become pumped very quickly on arm day, and it’s often very tricky to stimulate any new growth in them, as you really have to work to challenge them in new ways they haven’t yet seen. Well, we may have a way to stun them that they’ll never see coming!

Workout #1 – All Free Weights

This workout will consist entirely of medium to very heavy movements. You’ll use fewer sets. The biceps will see breaks between reps, but they’ll need it, as they’re being trained very heavily. Your repetition range should only be 6 to 10 reps per set, and you’ll want to stop after 12 to 15 sets. If you still have energy following 15 sets, it means you didn’t lift heavy enough! Train for the sheer massive amounts of weight you are moving. Get out of the gym in 45 minutes or less!

Workout #2 – All Cables

This workout will consist of light to medium movements, conducted using lots of sets. Your movements will be made entirely of cable movements which exude a continuous level of tension upon the biceps. You’ll train with high repetitions, from 12-20 reps per set. Movements can include biceps cable curls with one or both arms, reverse cable curls, and any other machines or cable movements your gym provides. Train for the pump, and don’t count sets – just train by the clock!

These workouts should be placed 3-4 days apart. If you place workout #1 on Monday, then you will place workout #2 on a Thursday. You wouldn’t want them to take place any less than 72 hours apart, or any more than 96 hours apart.

You may need to keep an eye out for additional soreness which may affect progress in training other body parts. Bump up your protein intake, as well as total caloric intake. You may need an additional nap on the days following the additional workout, so that your central nervous system can adjust to this new demand.

This method can work for triceps as well – perhaps better than with biceps! Dedicate Monday to all the skull crushers, close-grip bench presses, dumbbell presses, and dumbbell kickbacks. Then you can use your Thursday for cable pressdowns (both in front and above the head) with a variety of grips, as well as every triceps machine your gym has to offer. Using your imagination, you can have a lot of fun with this. Additionally, you can employ this method for calves, hitting them twice per week using solely free weight then machine movements.

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