Here are my top training tips to help you achieve awesome arms!
- Keep the frequency low:
Train biceps and triceps directly one time per week only.
- Keep the volume low:
4-5 total sets for Biceps and 4-5 total sets for Triceps.
- Keep the intensity high:
Use heavy weights in a 4-6 rep range.
- Use loose form:
Don’t be too strict or rigid. Let your body move naturally as you perform the exercises but always maintain good muscular control.
- Use basic free weight exercises as your primary movements:
My favorite for biceps is barbell curls. My favorite for triceps is lying tricep extensions.
Keep these tips in mind as you execute the Max-OT principles and you will be well on your way to achieving awesome arms!
These ARE awesome tips Jeff, I am trying so hard to find the time to get back into weight lifting and this is my ticket. Thank you!! Dee
Thanks! Glad you are enjoying the tips!!
thanks so much for the advice Jeff, i’m at a sticking point in my arm training and this is just what i need, its a complete change to what i was previously, cheers
hi Jeff,
i train my back and biceps in a same day, so after back training do I really need to do 2-3 warm-up sets? i need your advise
You won’t need a full warm-up sequence. Go by feel. One or two acclimation sets for biceps should be sufficient.
you’re the best bodybuilder for me. so i believe in you and ur every advise!