Tip The 5 Principles of Arm Training Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The 5 Principles of Arm Training Not many lifters follow all five of these and maybe that' s why big arms are pretty rare Check out the list here by Jason Brown August 15, 2017May 17, 2022 Tags Arms, Tips, Training The 5 Arm-Building Principles 1 Do Max Effort Compound Movements It's no mystery that compound movements work, but here we're specifically referring to maximal sets of 1-3 reps. Yes, you need more than higher-rep sets of concentration curls and kickbacks for big arms. Examples: 2-3 rep max chin-ups and pull-ups, 3-rep max dip variations, 1-3 rep max press variations. These workouts should be lower in volume compared to your accessory work, but the intensity is high. 2 Rotate Your Accessory Work You have an endless amount of isolation exercises that you can use, but consistent rotation will allow you to avoid accommodation, as well as figure out which variations are most beneficial for your body. Your intent here is time-under-tension with single joint work. It should be higher in volume than max effort work, but intensity will be much lower. 3 Perform Loaded Carries Regularly including loaded carries like farmer's walks and overhead kettlebell carries has a number benefits, but these movements often get overlooked. Your intent here is to increase work capacity and add an isometric component. 4 Add Some Tendon Work Performing high volume tendon and ligament work will serve two purposes, the first being to reduce the risk of tendon/ligament issues, but also to further induce hypertrophy. The pump you'll experience here is awesome. Second, you'll be able to facilitate recovery, thereby improving your resiliency to later handle more volume. An example would be doing 100 single-arm pushdowns with a band for triceps. 5 Grip Work This can easily be accomplished by factoring in loaded carries or using an inexpensive thick-grip training tool. Stimulating the forearms and grip will carry over to stimulating bicep growth and tax your arms in a new way. Plus, having a badass set of forearms is never a bad thing. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training What s Your 1RM The general rule is, if you can lift 200 pounds for 8 reps, then you should be able to do 250 pounds for one rep. Too bad that rule doesn't work for the vast majority of people. Here's a better way. Training Tim Henriques April 28 Training Get Your Press Up 600-pound benchers may be forgiven for not focusing on the press. Your narrow ass, on the other hand, has no excuses. Here’s why you need to do it. Powerlifting & Strength, Shoulders, Training Mark Rippetoe July 23 Training Tip Scap Rows Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps. Bodybuilding, Exercise Coaching, Tips, Traps Paul Carter March 13 Training Get Your Push Back There's a whole lot more to pushing than the standard bench press. Check out these powerful push exercises. Abs, Overhead Press, Powerlifting & Strength, Training Dan John June 1