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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  • David Bowland

    Thank you, thank you, thank you. I think it is just hard for people to grasp that something so powerful can be so simple. Sometimes I get bored reading your posts because you have to just say the same thing over and over again – maximum intensity on the best exercises grows your muscles. Any muscles. It kills me. And yet people don’t get it. I also have to say that your new approach shows brilliance. I have had many friends say “but i like to go to the gym for an hour or two” so they dont want to do static contraction and be done in 10 minutes! I dont get it personally, but many people are like that. so your new workout is great for them. i have told them all about it. Keep up the good work Pete. My muscles are bigger than i ever imagined (i was always skinny and weak) and i work out once every two weeks for a total of about 15 minutes. Ya!

  • David Bowland

    Hey Pete;
    I also just read about the static contraction machine you are working on. I work in the technology field and i have observed that in every case companies or groups that try to create the “ultimate x” NEVER bring it to market. However, companies that work to get “a really good x” on the market and then learn from it and create “an even better x” next year are the ones that move the technology forward and make it happen. Food for thought. I want you to succeed and i share your vision. Thanks. Dave

  • charlie

    my arms need this, thanks Pete

  • I understand Buddha found 80,000 ways to say the same thing over his lifetime. I feel like that. Hahaha. I have a simple message – I just have to find a thousand interesting ways to say the same thing. But when the student is ready he will find a teacher. Haha.

  • Agreed. I can already see 3 or 4 iterations down the road but first I just want a solid machine that does the basics. Technology isn’t the problem – it’s the financial climate. There is no coward like capital. Ha!

  • Jordan

    I love your Power Factor Workout!

    It’s intense…yet it actually makes my body feel good.

    Your workout includes excersizes for your biceps and triceps, but not for forearms. Just wondering if you could give a workout for forearms. Are forearm curls and/or barbell wrist curls good?

  • Most people find that gripping exercises like deadlifts and shrugs work their forearms adequately. But for people who have lagging forearms they want extra emphasis for those muscles. Same with biceps and triceps. That’s why it’s a specialization program – it’s extra work and muscle growth stimulation for the people who need it. Also, you can add this program to your existing PF workout by dropping the biceps and triceps exercises and doing an A/B/C/D split where D is the arm specialization workout.

  • William

    Great points made! Thanks Pete.
    As I have done PF for a few years now I have discovered an interesting revelation in my case. Ultimately this, my body reflects the environment that I put it in. I now have no need for tape measures and even a scale (I do weigh in once a month, I am 51 now). But the strength gained from PF Training is reflected physically, thus Huge bench = great chest, Huge curls = great arms, Huge rest = great recovery. I had 18″ arms when I was 35, but everything else also got too big, because of no drugs, you know the drill (Before PF). Now 6 years of PF, I get all the results without the injuries or the gut. Lean muscle eats fat, even when you sleep.
    Thanks Pete!


  • You can’t find a way to workout all you muscles. When you do stimulate your body to grow muscles. All respond not just the ones you worked!

  • charlie

    my all-time fave for forearms is….the shrug. or maybe it is the deadlift without straps.

  • Good Article! Often times it can get a bit boring doing repetitive exercises however I find it helpful to workout with a friend, or listen to music that gets you pumped. I think that’s one way to get intensity and motivated. Another is commitment, you have to workout those biceps when you plan to, don’t loose focus otherwise you will never reach your goal.