2. Prioritise your arm training. Schedule in a day of only arm training once a week or even start sessions with arm movements if their really lagging. Yes this will hinder the performance of other movements and the subsequent development of other body parts, but if you REALLY want bigger arms then you must utilize the most amounts of energy training them. You will be strongest at the start of the workouts and bigger weights can therefore be used. Leaving just enough energy at the end of the session to squeeze out a couple of sets will not create outstanding arms. This is potentially one of the downfall's of 3x per week full body training.
3. Fine tune your form to accentuate certain movements and muscular contractions. Small tweaks to exercise technique can make a big difference over a long period of time. For instance on dumbbell curls, keeping the elbows close to the body and rotating the wrist outwards slightly (little finger towards outside of shoulder) towards the top of the movement will incur a far greater bicep stimulus than letting the elbows move outwards and bringing the wrists in towards inner shoulder/chest. Dumbbell kickback tricep stimulation varies massively dependant upon body position in relation to elbow position; allowing the chest to rise and the elbows drop will not tax the triceps anywhere near as efficiently as keeping the upper torso low and the elbows high.
3 quick tips there to help optimize arm growth and blast past those plateaus. Advanced arm training theories coming soon.
Natural Aesthetics
