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I hope you’re ready to bust some sleeves, because this jacked-up biceps-and-triceps-program is far more hard-hitting than anything you’ve tried before. You’ll do four—that’s not a typo!—arm workouts in one week and apply challenging advanced techniques like blood-flow restriction, negatives, heavy partials, and cluster-set training.

Does this push arm training way out of bounds? Nope. Because while you’ll be doing more arm work each week, you’ll also be cutting way back on volume during each workout. So, instead of doing two days of four exercises, you’ll do four days of just two exercises.

That might sound like a distinction without a difference, but it’s not. You’re always strongest on the first exercise in a body-part workout. With the approach I’m offering, you’ll now be doing first movements (for both triceps and biceps) four times a week instead of just two. That’s twice the opportunities to use heavier loads and grow muscle, while the increased frequency turns on muscle protein synthesis more often.

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