If your goals are aesthetically driven or strength focused, give these pointers a try for powerful and stronger arms. As we know, bigger and stronger arms not only look great, but they also play a critical role in getting stronger in your main lifts. Biceps are frequently referred to as beach muscles because it’s common to see bros at the gym skipping leg day once spring hits, focusing primarily on curls.

Here are 3 way to Get Bigger and Stronger Arms:

Add Pullups and Chinups To Every Workout For Stronger Arms

Building a strong back requires you to have strong arms. If your arms give out before you can finish set of pull-ups or rows, then you’ll never develop that power. Be adding vertical pulling to all of your workouts, you build muscle and strength. I suggest doing a mix of chin-ups and pull-ups. Integrate your building towards the end of your workout, after all of your other multi-joint lifts, but before arm-specific work. Vary between lower volume with added weight and higher rep sets with just body weight.

Start Your Arm Day With Squats For Stronger Arms

If you are going to insist on having an ‘arm day’, that is an entire session dedicated to arm exercises, start it with squats. I  recommend adding 5 sets of squats before you start hammering on your arms to stimulate hormones release in your body. You may think you’re working intensely when doing heavy arm sets, but when was the last time someone threw up while biceps curling? Prime your central nervous system before you start working arms and watch both your energy level and arm strength increase.

Perform Bench Work Twice a Week For Stronger Arms

One session should be heavy singles or sets of 3. That means that you literally cannot do more than 1 rep or 3 reps with the weight that is on the bar. The other bench session should be what I call modified Russian volume training. The Russians  like to apply a lot of volume to certain lifts. This means that you could be benching every day. I disagree with the prolonged use of this for many reasons, but one of my main reasons is because I think it pits too much stress on the shoulders. However, higher volume is ok without one workout as long as you allow for rest.  To that point, bench session 2 should be 10 sets of 10 reps with a weight that allows you to complete all sets. This kind of split will call for a ton of arm activation especially in those triceps.