Trying to build bigger biceps and triceps? In this episode, Coach Harry breaks down exactly how to milk maximum arm growth out of your training routine.

From training frequency to smart exercise selection and strategic workout order, you'll walk away with a science-backed, actionable plan to build bigger arms—fast.

Whether you’re new to lifting or have hit a plateau, this is your playbook for arm gains.

Key Takeaways:

💪 1. Train Arms More Often
✅ Arms recover quicker because they create less fatigue.
✅ Train them almost daily with just 2 hard sets per session.
✅ Use a push-pull-legs split to rotate biceps and triceps work throughout the week.

🧠 2. Load in the Lengthened Position
✅ Muscles grow best when stretched under load.
✅ Biceps: Use exercises like incline curls, cable curls, and machine preacher curls.
✅ Triceps: Prioritize overhead extensions, skull crushers with incline, and cable work.

🎯 3. Prioritize Arm Training First
✅ Start your workouts with biceps or triceps for best results.
✅ You’ll be fresh, stronger, and able to push progression when it matters most.
✅ Don’t worry about a slight drop in chest/back performance—your goal is arms.

Call to Action:

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: @Harry_tmp