High Frequency Training For Bigger Arms

Train Your Biceps and Triceps EVERY DAY FOR 28 DAYS

100 biceps curls daily 

100 tricep pushdowns daily 

If your arms start to get beat up, cut the reps down to 50, but do NOT take any days off. Get at least high rep set in for biceps and triceps every day the rest of the month 

I suggest using bands and cables for this. You can use DBs and barbell as well, but bands and cables are more joint-friendly and conducive to daily training

Why Im Doing This…

Arms have always been a weak point of mine

I’ve got long arms, long tendon attachments, short muscle bellies, and both my biceps and triceps would qualify as “stubborn” muscle groups. I was not blessed with round muscle bellies or sharp separation or “pleasing shape” to use super bro bodybuilding lingo. And trying to get growth over the years has always been an achingly slow and incremental process. 

Recently, I was considering whether a short-term “blast approach” might work to improve this. 

High frequency training has been around forever. Training a muscle every day, or every other day, its a well-established strategy for increased muscle growth. 

This is better known as the Priority Principle in the bodybuilding world. If you want increased muscle growth in a certain area, prioritize it! Train it more frequently, train it with more volume, train it the most effective movements possible for increased growth.

On a first principle level, it is no different than any other kind skill acquisition; if you want to improve rapidly, practice daily. 

How Does Training a Muscle Daily Actually Work for Increased Muscle Growth?

There are Four Reasons

1. Myonuclei increase from training. The basic idea is this: the bigger the muscle, the more myonuclei it has. Myonuclei are the cellular structures INSIDE the muscle cell that are responsible for synthesizing protein that goes into muscle repair. Basically they function is to enable the muscle to recover and rebuild. Muscle cells, because of their immense size, they can have thousands of nuclei. Resistance training increases the number of myonuclei. 

What has been found through both clinical research and through bodybuilding history is that short term spurts of high frequency/higher volume training can dramatically increase the myonuclei density, and consequently the muscle gets larger. 

2. Androgen receptor increase. Androgen receptors are the signaling sites on the muscle that respond to testosterone. Testosterone as a hormone quite literally signals muscle tissue to grow. So along with myonuclei density inside the cell, you have androgen receptor density. The more receptors, the bigger the growth response.

Again, high frequency/higher volume training can increase androgen receptor density, thereby yielding more muscle growth. 

3. Increased Protein synthesis. Protein synthesis is essentially the muscle repairing itself. This is body’s adaptive response after training to recover. One of the major benefits of anabolic steroids is that protein synthesis stays elevated longer than a natural lifter. A natural lifter, protein synthesis increases after training, and tapers off in about 24-48 hours. (FYI, protein synthesis is not the ONLY recovery process happening. Connective tissue takes longer to recover than muscle, which is training a muscle too hard to frequently can lead to tendonitis. But lets not get sidetracked) 

On steroid, protein synthesis lasts longer. This means the muscle recovers FASTER, and grows MORE. 

For a natural lifter, the closest you can come to replicating this effect is through DAILY Training. 

4. Increased Bloodflow. The better the bloodflow/nutrient flow to a muscle, the more it has what its needs to grow. Again, this another big benefit of anabolics, and the reason people that use them get the veiny look. Natural lifters, the way to get better bloodflow is through HIGHER REPS (something I harp on a lot if you want increased muscle growth) 


BUT…lets not hurt ourselves, as Over-training is a REAL Risk

You could go into the gym today, do a 2 hour arm workout, and do that same workout the next 28 days. You’d be injured fast. 

What you can do is do “pump sets” daily. 

Basically you train the muscle with light loads that you can get fatigued from doing high reps. These are called pump sets because of the big increase in bloodflow, and the subsequent burn effect and “full” feeling you have afterwards/ 

Said simple, its just doing high reps with light weight. This is the easiest kind of training to recover from, the likelihood of you injuring yourself is very very low.

When you are training a muscle daily, this training creates a metabolic environment in the muscle that signals growth due to all the above factors listed, AND it also does NOT damage the muscle so much that you cannot recover and be prevented from training the next day. 

Intensity and Frequency have an inverse relationship this way. 

The Challenge Directions

From Now, February 2nd, until February 29th (or March 1st, if you start a day late) you’ll train arms daily.

If you read this article at a later day, then mark down 28 days on your calendar from your respective start date.

You will 100 bicep curls , DAILY

You will do 100 tricep pushdowns, DAILY

You can experiment with different grips on the exercises (say 50 forearm curls, and 50 hammer curls), but don’t overcomplicate. Bands, cables, barbells, Dumbbells, etc, USE it all and keep interesting. 

100 reps for biceps and triceps, DAILY. 

For 28 Days. Exactly 4 Weeks 

You don’t do any other direct arm training besides this. 

What About The Rest of the Body????

You could follow any program you wanted. You’d simply remove any arm training and do this instead. Seriously, don’t overthink this. Literally ANY kind of program could be done. The only thing you’d need to change is the direct arm work. Trying to train arms more on top of training them daily would be overkill.

If you’re seriously at a loss, get the Achilles Program, and follow that while doing the challenge.

What about Overtraining???

This is where I will say unfuck yourself and don’t be a pussy. Training arms is simply NOT that intense or hard on the body. Certainly if you try doing heavy skullcrushers every day and super heavy bicep curls, you could injure yourself, but pump sets for biceps and triceps with light weights are about the easiest exercises imaginable to recover from.

AND you can modify the reps if you really feel the volume is too high

What Exercises Do I do Exactly?

Bicep curls means ANY kind of grip for the curls. Hammer grip, pronated grip, palms up grip. Use them all. You can do forearm curls, hammer curls, plain old palms up db curls, ANY KIND OF CURL. Again, the goal is to get the reps in and get that pump and burn going daily

Same for the tricep pushdowns. Tricep pushdown can be done with bands or cables very easily. There are a variety of grips you can use, and there is no right or wrong way to go about this. Get the reps in.

If you want to include some overhead extension exercises as part of your overall reps, you definitely can, but be careful not to overdo those. Overhead tricep work can be hard on the elbow joint.

If you are seriously uncertain of what exercises to do…

Get the 21 Guns Guide. That guide covers all the functional anatomy of training arms, the technique tips, as well the most effective exercises to perform. 

Does 100 Reps mean ONE set? Or multiple sets?

NO. Its 100 total reps. That can be 5 sets of 20, 2 sets of 30 and 2 sets of 20, it could be 4 sets of 25, etc etc etc .

Again, overcomplication. You are doing high rep sets, 100 reps total, over however many sets is necessary. If you want to do band pushdowns for a 5 minutes until you get to 100 and you take breaks, DO THAT.

There are no hard and fast rules here. The point is to GET THE REPS IN DAILY

What about Rest Periods?

What about not being a little bitch and overcomplicating? its 100 reps. You are doing high reps sets of at least 15-20+ reps. Rest however long you need to do the sets and get them done.

Stop being a man who sits down to take a piss for fucks sake.



Im interested to see the different results people get. And it will be motivating when you are 10 days in and your arms are bigger already. 

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