how to get the most out of your arm workouts (my experience)

im going to break down how I do my sets for biceps, forearms, triceps, etc

today tho, we're focusing on biceps and forearms

so i try to go for 3 sets of 6-9. it sounds like not alot but hear me out.

i am always pushing my weight to the max. basically, pick a weight you can ONLY do 6 reps of. do your sets (with 3 minute gaps obv) and be done. next time, try to push for 7 reps a set. keep this going until you're doing 9 reps each set with consistency. at this point, raise the weight so you're back at the 6 rep figure. keep this going as you build muscle! this is called progressive overload and it's the main factor in growing muscle and not just sustaining it.

now for the technique. the way I do my bicep curls is a bit odd. I do the sets as usual, but at the final set I try to gauge how hard it was. if i'm finishing the set and am not at failure, i crank out as many hammer curls as possible until i AM at failure. you can even do this for each set just to completely push your arms to failure every time. i've found this can help with growth and forearms. 

these specific hammer curls are NOT a part of the actual forearm workout. you still need to do those separately and with similar rules. I like to do the same system as the last for forearms but with real hammer curls and then follow it up with targeting my forearms again by placing it flat over the headrest of my bench (set the bench at 90 degrees obv). I then hold my dumbbell and simply curl with my wrist. 3 sets of 6 with the progressive overload as well. 

it's also good to do this kind of setup on push day, and then when upper comes around, switch to preacher curls for biceps and continue the hammers for forearms.

next blog is gonna be about triceps.