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The Intelligent Way to Get Bigger Arms

Get Bigger Arms With Power Factor Arm Training

Get Bigger Arms


Virtually every guy in the gym wants to get bigger arms. And virtually all women in the gym want firmer, tighter, shapely arms. The truth is it’s actually easy to do do but you have to have an intelligent plan. If you want to get bigger arms you need to stimulate those muscles the same way you would stimulate any other muscles. You need to work them at or near the limits of their capacity and you need to do that over and over as you grow stronger.

The forearms and biceps are two of the most visible areas of development on your body. So an effective arm training workout needs to address forearm, biceps and triceps. It’s amazing how some people ignore triceps when trying to get bigger arms. It probably stems from flexing and looking at how the biceps bulges upward and then getting preoccupied with that muscle. But the triceps is a larger muscle group (three heads vs two heads, thus giving them their ‘tri’ and ‘bi’ prefixes) and contributes more to the circumference of the arm.

Since we created the P.E.S. Power Factor Workout we’ve received a lot of e-mails from people wanting specialization routines that apply the same principle, particularly to help them get bigger arms. It is really just a matter of picking the best exercises for the forearm flexors and extensors and then doing the same with the biceps and triceps. Once you use the exercises that deliver the highest possible intensity half the battle to get bigger arms is won.

But once you have the best arm exercises you can’t just bang away blindly in the gym week after week and hope you eventually get bigger arms. You need to make every exercise count during every workout.

But How?

How can you be certain you are making real progress? You need an exact way to measure. The problem is you can’t just wrap a tape measure around your biceps after every exercise. It takes time for the muscle to grow (and to recover first) and then to get bigger arms. So you need a different measurement. Power Factor training gives you two meaningful measurements. It gives you a way to measure your average intensity of output during the exercise and a separate way to measure how long your intensity was maintained. That’s two critical measurements for your forearms, triceps and biceps – every workout. That’s the intelligent way to get bigger arms. You engineer every workout so that your intensity increases from last workout and step by step you get bigger arms – it’s foolproof.

The Only Way to Get Bigger Arms

Increasing your intensity on every arm exercise during every arm workout is the ONLY way to get bigger arms. No matter how you have ever trained at any point in your life, when your muscles got bigger and stronger it was because you trained with more and more intensity during your workouts. The problem is most people lurch around blindly and every once and awhile they manage to generate progressive intensity and therefore they get bigger arms. Sometimes. Mostly they spin their wheels. That is a crazy way to train. It’s also needless.

If you are already making good progress in your arm training stick with what you are doing. But if your training isn’t generating consistent progressive overload and new muscle growth, get bigger arms using the science and measurement behind the Power Factor Arm Training workout. Followed to the letter, it simply cannot fail.

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Some Tips to Help Build Biceps

Tips to Build Biceps

We Tips to build biceps.get a lot of questions from people wanting to build biceps with more size.

The first trap to avoid is to know there are a lot of time-wasting, low intensity exercises that trainers recommend to build biceps. We have tested all of the common ones and know which ones deliver the highest intensity of overload. Avoid the others.

The number one and two highest-intensity exercises to build biceps are the sitting and standing barbell curl. If you do them inside a power rack so the range is limited to your strongest and safest range of motion you will be able to generate your peak intensity and therefore the maximum growth stimulation to build biceps.

Unlike many exercises, neither the top or bottom of the range of motion is where peak muscle loading occurs. In fact both the top and bottom of the range offer nearly zero load and won’t build biceps at all. For most people the peak loading occurs near or just above the point where the elbow is bent 90 degrees. You can experiment with power rack positions to discover the position where you can lift the most weight.

‘Cheats’ to Help Build Biceps on Machines

Some machines can also be used effectively to build biceps with static contraction training. A good ‘cheat’ for these machines is to use both arms to hoist the weight into your strongest range then release one hand while the other arm performs the static hold. This basically doubles the weight of the machine’s weight stack and provides twice the intensity for you to build biceps. Also, it’s sometimes possible to place one or two dumbbells on top of the weight stack or use the adjustment pin to hold a weight plate. That adds even more intensity.

Maximum muscle stimulation can occur from both alpha strength and beta strength stimulation but in either case it makes sense to use the exercise that generates the most overload to build biceps. It never pays to use an inferior exercise – even if you are ‘bored’ with the best exercise. Be smart – use the right tool and move on.

Static contraction delivers the highest intensity alpha strength overload and I’ve been working on an improved method to deliver the highest intensity beta strength overload to build biceps and the other major muscle groups of the arms. Many people have claimed they need the additional volume of beta workouts in order to see size gains whether they are trying to build biceps or any other muscle.

I hope to have more on the subject of generating maximum beta strength intensity later this month.


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