HOW TO ARMS BULKY! Part 1

Let's talk today about the arms, biceps and triceps.

To gain volume, you need to perform strength training, and not as we used to hypertrophy training, but a maximum of 8 reps training, usually between 4 8 reps per set. Using series 4-8 reps, you will exhaust your muscles anaerobically, not aerobically, so it is worth mentioning, if during the show you do more than 8 reps, you will already be out of strength training, which it is facing increasing volume. If you do any workout that does not come close to its maximum, his biceps mainly will continue there, as if they had never been trained.

First, let's see which muscles compose his arms:

Biceps: Formed by, short head of the biceps, the long head of the biceps, coracobrachialis and arm.

Triceps: Formed by, long head of the triceps (long head), lateral head of the triceps (vastus lateralis triceps) and medial head (vastus triceps) triceps. As the long portion and the vastus known as the inside of the triceps

Having seen what are the muscles that make up your triceps and biceps, let's mount series of strength, volume increase.

concentrated thread 4 to 8 repetitions - 4 sets 

Barbell 4-8 reps - 4 sets

Alternating sitting thread 4 to 8 repetitions - 4 sets

reverse thread 4 to 8 repetitions - 4 sets