DEXTER JACKSON: “I found that training arms [bi’s and tri’s] on their own, in one workout, worked best for me and allowed for maximum growth. Training arms on their own — not with a larger bodypart like chest, back or shoulders — allows you to focus all your attention on them and lift the heaviest weights possible.
The specific technique I used that brought on the most growth in my arms was giant sets. I would do one giant set for biceps and one for triceps, and do that four times through. Giant sets give you a great pump and are effective at shocking a stubborn muscle group into growing.”

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  • Giant set of >>
    • Pushdowns | SETS: 4 | REPS: 8-10
    • Dips | SETS: 4 | REPS: 8-10
    • Lying Extensions | SETS: 4 | REPS: 8-10
    • Overhead Rope Extensions | SETS: 4 | REPS: 8-10

Training Tip #1: Keeping your body as upright as possible on dips will emphasize the triceps over the pecs.

Training Tip #2: When doing a giant set, don’t rest between exercises. Wait until you complete all four movements, then rest 1–2 minutes before repeating.

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