The reason why people have a hard time Developing and Building Arms is because they do not know how to properly stimulate the muscle for growth.

Some people over work the muscle and others don’t work the muscle hard enough. After doing week in and week out of performing the wrong intensity on your arms, you will soon feel the need to give up because you are not seeing any results.

Before we discuss the intensity of your workout, lets first lay the ground work for arm development. The first thing is the biceps and triceps are relatively small muscle groups, so stop training them with the same intensity as your thighs or back.

The second thing is your biceps are heavily stimulated when you do a pulling motion for exercises concerning your back.

The third thing is your triceps are heavily stimulated whenever you perform a pushing motion for exercises pertaining with your shoulders or chest.

So, when you consider that your biceps and triceps are heavily stimulated when you perform other exercises and since they are small muscle groups, you will only need a small amount of direct stimulation for them to grow.

The secret for muscle growth in your arms is to…

• Reduce the volume of your exercises
• Reduce the number of times you workout your arms per week, and
• Stick to the most basic exercise for both the triceps and biceps.

There is no need to perform all different exercises to hit different angles of your arms. Find a basic exercise that targets the entire muscle. For example; for the biceps, the basic standing barbell curl will work wonders for muscle growth. And for the triceps, a pulley push down targets the entire triceps area.

The amount of time required to directly work out your triceps and biceps should only be once a week. When performing other exercises that target the arms, performing arm exercises more then once a week will over work the muscles and you will not see any results. I recommend that you keep your sets to 4 sets and under when working out the arm muscles.

Now, on to the intensity. Since you are building arms once a week, you should go full intensity with your workout. This high intensity with the combination of working out the arms once a week will give you enough time for recovery and maximize your muscle growth.