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The 2 programs you need to grow your biceps📌

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iJosh🃏

91,584 subscribers

335,555 Aufrufe • vor 5 Monaten •via X (Twitter)

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You don't need dedicated arm days. Your biceps and triceps are SMALL muscles that are highly prone to muscle damage. Blasting them with volume creates damage that takes days to repair, preventing you from training them frequently enough to actually grow. Here's a better approach: 2 sets each at the end of upper body days, 2x per week = 4 weekly sets with higher frequency, less damage, more growth signal. You don't need an arm day. You need to stop destroying your arms with junk volume.
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All you need is a sandbag. I promise you your posterior chain will pack on slabs of muscle, your hands, wrists and biceps will inflate and your legs will grow. 75kg, soon moving to 100kg. Versatile and adaptable, it’s never been so easy to look in shape and get stronger.
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