After decades of coaching clients from complete beginners to high-level semi-professional athletes, I’ve observed one constant among men and women: the struggle to build big arms. Building your arms is not rocket science, but it can feel that way if you don’t grasp the principles of training smaller muscle groups. Our objective is to guide you in developing a science-backed approach that enhances your arm growth and increases strength. When training your arms for growth, studies and bodybuilders who swear by high reps indicate that incorporating high repetitions is better. This means working within a rep range of 10 to 15 for each set you perform.
Using free weights is the best way to start training your arms, followed by cables for lighter weights and higher repetitions. One piece of advice I will give is to train your arms only once a week, as they need rest because they are engaged whenever you work your upper body.
Dumbbell Biceps Curl
Rope Triceps Extension
Warm-up: 20 reps
Set 1: 16 reps
Set 2: 16 reps
Set 3: 14 reps
Set 4: 12 reps
Drop set: 40% off 20 reps
Dumbbell Hammer Curl
Warm-up: 20 reps
Set 1: 16 reps
Set 2: 16 reps
Set 3: 14 reps
Set 4: 12 reps
Drop set: 40% off 20 reps
Cable Double Biceps Curl
Warm-up: 20 reps
Set 1: 16 reps
Set 2: 16 reps
Set 3: 14 reps
Set 4: 12 reps
Drop set: 40% off 20 reps
Dumbbell Skull Crusher
Warm-up: 20 reps
Set 1: 16 reps
Set 2: 16 reps
Set 3: 14 reps
Set 4: 12 reps
Drop set: 40% off 20 reps
Warm-up: 20 reps
Set 1: 16 reps
Set 2: 16 reps
Set 3: 14 reps
Set 4: 12 reps
Drop set: 40% off 20 reps
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• Warm-Up Set: Engage your joints and activate muscle fibres at a controlled tempo.
•Sets 1–4: Gradually increase the weight to achieve progressive overload, which is crucial for muscle growth.
•Dropset: Instantly lower the weight to 40% of your maximum and complete 15 or more reps. This metabolic stress acts as a catalyst for hypertrophy.
Download the 12Reps app now to start your personalised Arm Blast programme. Enjoy your first week free, complete with expert video tutorials, auto-adjusting weights, and integrated real-time feedback.
Begin your transformation—install 12Reps and start shaping powerful arms today.
In just six weeks, each rep will bolster your strength, every dropset will improve your endurance, and each set will bring you closer to the arms you’ve always desired.
