The reason your arms aren’t as big as you’d like probably isn’t because you’re not training them enough—but it may be the times you are training them.

SEE ALSO: Build the Perfect Workout

Most people hit bi’s and tri’s in the same workouts that they hit chest, back, or shoulders—after the heavy work is done. But that means they’re always getting trained in a fatigued state.

Try doing three to four sets of biceps first thing on a lower-body day, before your heavy leg work. It won’t reduce the intensity you work your legs with, but it will allow you to give the bi’s your utmost attention. Place this session 48 hours after your last upper-body day. You’ll add more arm size with no extra sets or exercises. 

Topics: