Biceps and triceps are the small muscle groups in our arms and require some effort to grow and strengthen. Still, many of us find it utterly difficult to get that fat belly on the bicep and the horseshoe for a tricep. Even though I’ve always advised training your entire body, the majority of the people, especially bros tend to focus more on their chest and arms. We call these the glamor muscles.
Of course, having bulging biceps adds a lot to your physique and makes you attractive; the real thing is building up the muscle mass.
So, if your arm gains have slowed down, here is a training regimen that involves altering your reps for maximum bicep growth.
Build Bigger Biceps
The usual routine you follow is three sets of 10-12 reps each. This is good, nothing wrong with that… however; Anita Bean who is an author of “The Complete Guide to Strength Training” says:
By performing 6-12 reps in three sets and then gradually increasing the stress to your biceps by adding more weight, reps or sets will result in optimal growth.
So, it’s time to build some sleeve-busting biceps. After all, who would want to walk around with their sleeves flapping in the wind?
This way of changing your reps with increased weight and sets is known as progressive overload and it will definitely challenge you to a new level.