10 Size Secrets – Secret 9
Giant Sets for Giant Guns
I found that training arms (biceps and triceps) on their own, in one workout, worked best for me and allowed for maximum growth. Training arms on their own – not with a larger body part like chest, back, or shoulders – allows you to focus all your attention on them and lift the heaviest weights possible. The specific technique I used that brought on the most growth in my arms was giant sets. I would do one giant set for biceps and one for triceps, and do that four times through. Giant sets give you a great pump and are effective at shocking a stubborn muscle group into growing.
Sample Triceps Workout:
- Push Down – 4 sets of 8 to 10 reps
- Dips – 4 sets of 8 to 10 reps
- Lying Extensions – 4 sets of 8 to 10 reps
- Overhead Rope Extensions – 4 sets of 8 to 10 reps