In the real world, more is often better. Have you ever heard anyone complain that they make too much money, or that they have too many girls hitting on them at the club? Not likely. In bodybuilding, this axiom is sometimes true, and sometimes false. Consuming more protein can result in your muscles becoming harder and your recovery times improving. At the same time, consuming too much protein can result in major stomach discomfort and kidney ailments. Consuming more supplements can lead to greater recovery ability – but at the same time too many of them can lead to reduced liver and kidney function as your internal organs strive to maintain the workload you are throwing at them.

When it comes to arm training, a similar Catch-22 does exist. If you train with too few sets, you cannot stimulate the muscles enough to grow. If you train with too many sets, you run the risk of overtraining and will certainly limit your gains. The key is to find a number of sets that allows you to grow. This number will differ for all trainers, but will lie between 6 and 12 sets per body parts for the vast majority of trainers. Remember, biceps and triceps are smaller muscle groups and therefore require less stimulation to grow. Using the 16 to 24 sets that you employ for back would leave you overtrained and feeling quite burned out.

Here is an arm routine which allows you to fully stimulate both the biceps and the triceps. It entails the use of 6 to 7 sets for triceps, and 6 to 7 sets for biceps.

Triceps

Lying triceps EZ-curl bar extensions
3-4 sets of 8 to 15 repetitions

Always thoroughly warm up before attempting this movement. This is a highly effective movement, but one that does place the triceps in a precarious position.

Bench Dips for triceps
3 sets of 8-15 repetitions

Place a 45-pound plate on your lap (or even two!) prior to completing this movement. This will allow you to challenge the triceps to move a great deal of weight in what is a very effective movement. Use drop sets in your last set, knocking the weight(s) to the floor and continuing your repetitions using only your body weight.

Biceps

Standing barbell curls
3-4 sets of 8 to 15 repetitions

You know the drill. Keep your form solid and complete some heavy repetitions!

Preacher curls
3 sets of 8-15 repetitions

Feel, feel, feel! Keep your form tight until the very end, and slowly execute repetitions tin order to gain the most form this movement. Drop the weight at the end and keep on curling with looser form!

When using this routine, you should mix things up to ensure you are achieving maximum intensity, and reaching failure on at least four of the sets. Ideally, this would mean you reach failure on your last set of lying triceps extensions, bench dips, standing barbell curls, and preacher curls

Forearm training is not included in this list, as they are considered an ancillary body part. Forearms, calves, and neck fall into this category. You should train them whenever they are not sore, when training them will not lead to interference with training other body parts.

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