1 .TRAIN LESS FOR MORE GROWTH

Depending on your program and fitness level, it’s possible that overworking your arms may be causing more harm than good. In fact, training your arms too much can actually lead to similarly underwhelming results as training them too little.

2 . CHOOSE GOOD FORM OVER HEAVY WEIGHTS

Pick a weight that’s challenging but doable in a specific rep range. Usually, this is a weight that allows you to hit every rep in a slow and controlled manner, not in a herky-jerky way. Total control ensures you keep good form and control throughout an exercise.

This could mean dropping the weight—and your ego—on dumbbell biceps curls, for example, to ensure quality muscle contraction, but the trade will allow you to target your arms more directly for better results. Everett also advises you to think of consciously squeezing your biceps at the top of each rep in order to really get the blood moving into the biceps peak.

3 . TURN DOWN THE VOLUME, UP THE FREQUENCY

Instead of blowing out arms one day per week, adding arm exercises to other upper-body days and then blows them out. This allows to train the biceps and triceps twice per week each. On Tuesdays, train chest with triceps, and on Wednesday, back and biceps. Then on Saturday, come back and hit biceps and triceps again for an arm day on its own.

4 . TRY THE “GUN RUN” WORKOUT

When we needs to sculpt summer arms, likes to do what refers to as a “gun run,” and it’s just as much fun and work as it sounds. It entails training biceps and triceps with dropsets—a technique in which you hit failure, immediately drop to a lighter weight, and then rep to failure again—to create a full, round, and aesthetically pleasing look.

Also supersetting—hitting exercises back-to-back, without rest—biceps with triceps to reduce the amount of rest between sets, which allows you to do more work in less time and burn a significant number of calories.

5 . SQUEEZE OUT EVERY OUNCE OF EFFORT

The secret sauce to solid guns is to contract your muscles as hard as possible at the peak of every rep. During the workouts, always fires during the concentric (raising) part of each exercise, squeezes like hell at the top, and then slows down the eccentric (lowering) portion

In this way, you will maximize control and tension placed on his muscles, squeezing every bit of effort from the muscle fibers out of each rep.