Fellas, we all know that old saying: “Never bring a knife to a gun fight.” Well, in the world of iron and sweat, that translates to: “Never bring puny arms to the workout showdown.” If you want to make an impression—on the bench, in the mirror, or anywhere else—having some solid artillery attached to your torso is the way to do it. Today we’re talking about how to turn those pea shooters into cannons.
The Anatomy of the Arms: 2/3 for the Triceps
An important (and often misunderstood) fact: anatomically, your triceps make up roughly two-thirds of your upper arm. That means if your triceps aren’t occupying at least 2/3 of your overall arm volume, you need to ramp up the time and attention you give them—2/3 of your arm training should go to the triceps.
But what about the biceps? They definitely matter, both for aesthetics and functionality. You still want those peaks popping when you hit your front double biceps pose. But if you’re hungry for serious arm growth, getting your triceps up to par is the true key to monstrous gun size.
Nutrition: Feed Your Guns
No matter how you slice it, muscles aren’t built in the gym—they’re broken down in the gym and rebuilt by your body after you step away from the iron. That’s where nutrition comes in. If you want your arms to grow, you need to eat:
Adequate Protein
Lean meats, eggs, cottage cheese, Greek yogurt, and protein shakes. Aim for 0.7–1 gram of protein per pound of bodyweight daily. You can buy a high quality organic protein supplement from our dispensary here.
Healthy Carbohydrates
Quinoa, brown rice, oats, sweet potatoes, and whole grain bread. Carbs refuel your muscles and help drive nutrients where they’re needed.
Fats
Don’t fear fat—just choose wisely. Avocados, olive oil, nuts, and natural nut butters are your friends.
Hydration
Muscles need water. Drink up, especially during intense workouts.
Rest & Sleep: Recharge Your Arsenal
We’ve all heard the “team no sleep” nonsense, but if you’re not logging 7–9 hours per night, you’re selling your gains short. Growth happens during rest, so prioritize solid shut-eye. Between workouts, give your arms enough time to recover—especially if you’re focusing on triceps and pushing them hard.
Supplementation: Locking & Loading
Supplements can help, but they’re not a substitute for proper training, nutrition, and rest.
Whey Protein or Casein Protein
A quick-digesting option (whey) for post-workout, and a slow-digesting (casein) protein before bed to support muscle repair overnight.
Creatine Monohydrate
Probably the most researched supplement out there. Helps boost strength and muscle volume over time. Try out recommended Creatine from the Tom of P-Town Dispensary access here.
Branched-Chain Amino Acids (BCAAs) or Essential Amino Acids (EAAs)
Can help reduce soreness and improve recovery if your overall protein intake isn’t high enough. You can buy Tom of P-Town's favorite branched chain aminos here.
Caffeine
A pre-workout energy booster, but remember that no amount of caffeine will fix an underfed, under-rested body.
Workout Plan: Building Bigger Arms
We’re going to prioritize triceps (2/3 of the emphasis, just like 2/3 of your arm), while still giving biceps the love they deserve. This is a twice-per-week arm specialization approach.
Frequency:
Arm Workout A – Day 1 (e.g., Monday)
Arm Workout B – Day 2 (e.g., Thursday)
This schedule allows enough recovery in between while delivering frequent stimulation.
Arm Workout A (Triceps-Focused)
Close-Grip Bench Press
Sets: 4
Reps: 8–10
Rest: 60–90 seconds
Notes: Keep your elbows tucked; feel the triceps do the work.
Weighted Dips (or Bench Dips if you’re newer)
Sets: 3
Reps: 8–10
Rest: 60–90 seconds
Notes: Keep your torso upright and elbows close to your body.
Overhead Triceps Extension (Dumbbell or Cable)
Sets: 3
Reps: 10–12
Rest: 60–90 seconds
Notes: Great for hitting the long head of your triceps. Control the lowering phase.
EZ-Bar Curls
Sets: 3
Reps: 8–10
Rest: 60–90 seconds
Notes: Time for some bicep action—keep your elbows pinned at your sides, avoid swinging.
Hammer Curls
Sets: 3
Reps: 10–12
Rest: 60 seconds
Notes: Targets the brachialis and forearms, adds thickness to the arm.
Arm Workout B (Balanced Focus)
Skullcrushers (EZ-Bar or Dumbbell)
Sets: 4
Reps: 8–10
Rest: 60–90 seconds
Notes: Keep those elbows in. Lower the weight under control.
Cable Triceps Pressdown (Rope or Straight Bar)
Sets: 3
Reps: 10–12
Rest: 60 seconds
Notes: Squeeze at the bottom. Resist on the way up—no jerking or letting it fly.
Reverse-Grip Bench Press
Sets: 3
Reps: 8–10
Rest: 60–90 seconds
Notes: A lesser-known move that can heavily target the triceps. Start light, perfect form.
Barbell or Dumbbell Biceps Curls (21s)
Sets: 3
Reps: 21 (7 reps halfway up, 7 reps halfway down, 7 full reps)
Rest: 60–90 seconds
Notes: This will torch your biceps at the end. Keep the motion strict.
Incline Dumbbell Curl
Sets: 3
Reps: 8–10
Rest: 60–90 seconds
Notes: Great for the long head of the biceps. Slow, controlled form.
General Guidelines for Growth
Warm Up Properly: A few minutes of light cardio and dynamic stretching, plus warm-up sets with lighter weights.
Progressive Overload: Gradually add weight or reps as you get stronger.
Don’t Overtrain: Quality over quantity. Stick to the plan, allow recovery.
Consistency: Give this routine 8–12 weeks of sincere dedication—eating, resting, and training like you mean it—and watch your arms expand.
Closing Thoughts
Listen, there’s no shame in wanting big arms. They look good in a T-shirt, they look good out of a T-shirt, and they’re a hallmark of someone who knows their way around a weight rack. Just remember: your triceps are the real MVP when it comes to overall arm size. Make them the star of your workout, and your biceps will happily play their part in creating that “wow” factor.
Lift smart, eat plenty, rest deeply, and use sensible supplementation. Throw in consistency and focus, and you’ll soon be packing some real heat—enough to handle any “knife fight” (or gym showdown) that comes your way!
Stay strong,
Tom of P-Town
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