![]() Supplements, ridiculous training protocols and broscience tips won’t help you get big arms, but progressive overload will. Record your lifts so you know what you need to do the following workout to beat your prevous record. There should be no guess-work when it comes time to hit your barbell bicep curls, trying to remember the weight you’ve lifted previously is a recipe for diaster. ![]() Tip 2 – Apply Progressive Overload Each And Every Workout You’ll soon see it’s a matter of exertion and workload as opposed to pure volume which many newbies fall into the trap of. I used to fear low volume, thinking there was no way I was doing enough to actually reap any tangible results – but once you’ve got your progressive overload and your rep range sorted I recommend performing 3 exercises for your biceps, 4 sets a piece and likewise, 3 exercise for your triceps at once again, 4 sets per piece.ġ2 work set for your biceps per week and 12 work sets for your triceps per week.
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