How do you get big arms? In this episode, we go over the exercises, the programs, and the muscles important for developing your biceps and triceps into big guns.

To help guide us, we asked for your questions on the topic of arm training – and you guys and gals delivered once again! In total, we answer seven arm-specific questions; see the timestamps below.

Timestamps:

• 09:45 - Today's topic: How to get big arms – muscles worked, exercise selections, sets and reps, and more.
• 29:30 - Question 1: Are supinated lat pull-downs a good or great way to build biceps?
• 37:30 - Question 2: Are compound exercises enough for big arms?
• 42:30 - Question 3: What's a reasonable growth to expect from following a good arm routine for someone who's not a beginner?
• 47:15 - Question 4: I thought it was as easy as "as long as you bend your elbow, your biceps are working." But people on social media are talking about wrist angles and different grip widths, as if a 2 cm wider grip on the bar would make you an Arnold-contestant, while your current grip only activates your glutes or something. How much does it actually matter?
• 50:00 - Question 5: How does 'long-limbed' bloke get them to grow (or at least show more shape and width from the front, especially). Yes, yes, we know there are different muscles to train. But some of us are a shape that doesn't seem to respond, or at least doesn't show easily visually.
• 54:45 - Question 6: Any good ideas on how to avoid elbow pain and other issues with tendons and such on a high volume/intensity arm-focused program?
• 57:45 - Question 7: Should you dedicate one day or several days weekly to arms?

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