The Truth About Building Massive Biceps and Triceps

Training Your Biceps Effectively is Not Just About Moving Weight Around with Your Arms

It’s no secret that every serious lifter out there craves an impressive pair of strong, muscular biceps.  Who wouldn’t be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps?  Who wouldn’t love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt?

While developing muscular arms is usually at the top of many peoples’ agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their biceps to achieve the absolute maximum gains.

In order to have the proper insight into effectively stimulating biceps growth, we must first recognize these three basic truths about body mechanics:

1) Relatively speaking, the biceps and triceps are small muscle groups.
2) The biceps receive heavy stimulation during all basic PULLING movements for the back.
3) The triceps receive heavy stimulation during all basic PRESSING movements for the chest and shoulders.,,

What do these 3 points tell us about Effective Biceps Training?

The most important thing for you to realize is this:

For maximum gains in muscle size and strength, the biceps and triceps require only a very small amount of direct stimulation!  So why is it that every time I enter the gym I see the same misinformed people, week in and week out, slaving away on endless sets of biceps curls and triceps extensions?

It’s very important to understand that the biceps and triceps receive a very large amount of work from all of your usual chest and back training.  Couple this with the fact that your biceps and triceps are already small muscle groups to begin with and it becomes quite clear that DIRECT arm training is of minor importance.

Remember, your muscles do not grow in the gym. The work that you accomplish as you train with weights is merely the “spark” that sets the wheels of the muscle growth process into motion.  The real magic takes place outside of the gym while you’re resting and eating — as this is the time when your body will actually be synthesizing new muscle tissue in your biceps and everywhere else.

Because of this, it is vital that you do NOT over-train your muscles.  You must always make sure to provide them with sufficient recovery time if you want to see impressive results.  Over training can actually make your muscles smaller and weaker.

So if you’re looking to achieve serious biceps and triceps growth, you need to stop placing so much emphasis on direct arm movements. Forget about performing endless sets of concentration curls and triceps pressdowns.  Strong, muscular arms are mostly a product of heavy chest and back training. This is not to say that no direct biceps training is necessary — just not too much.

Here are 2 Sample Biceps And Triceps Routines that you can use as a part of your Training Program…


Arm Routine #1

Barbell Curls – 2 sets of 5-7 reps
Standing Dumbbell Curls – 1 set of 5-7 reps

Arm Routine #2

Close-Grip Bench Press – 2 sets of 5-7 reps
Standing Cable Pushdowns – 1 set of 5-7 reps


Take all sets to concentric muscular failure and focus on progressing each week by using slightly more weight or performing an extra rep or 2.  If you can incorporate this new way of thinking into your arm training routine, you will achieve arm size beyond anything you previously thought possible.

You may also want to check out this video by Branch Warren doing preacher curls…

To learn more insider techniques for building a powerful, muscular body, check out Sean Nalewanyj’s The Muscle Gain Truth No-Fail System. Also be sure to grab a FREE copy of Sean’s terrific new Training e-book: “8 Things You MUST Do To Build MAXIMUM Muscle” available in the ‘Free Bodybuilding Program Books’ section on the right side of this page.  Building rockin’ biceps is just one of many free routines you’ll discover.


Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles