I am having difficulty developing my arms despite working out regularly. It’s frustrating to put in so much work with no results. I am doing three sets of three different exercises for both biceps and triceps for 12, 8 and 6 repetitions each. I also feel that my left arm feels more pumped up than my right when I train. Your advice will be much appreciated. 

Sagar Gurung 

Hi Sagar,

Building a great pair of arms (guns) is desired by almost every man. It is the most visible, recognisable, respected, and loved muscle. Man, women, young and old, instantly recognise and appreciate a pair of well built arms. It’s only natural that we crave for a better-looking arm.  That way, you are not alone.  There is a saying in bodybuilding: “You can never have too big an arm”.

Biceps and triceps muscle make up the upper arm and are relatively small muscles that recover very quickly because of it’s size. Training your arms more frequently should be your first move.

You need also to a lot of unilateral (single joint) exercise for your arms since you feel more on one side. This is a  common issue with individuals starting out by focussing on compound movement (multijoint) only.


Tip of the week:

“Always prioritise the muscle that is weakest, doing so will increase the chances of a more balanced and healthier physique”

My advice for you: 

1. No muscle will ever improve if your nutrition is not on point, so prioritise your food.

2. Train arms at least two times a week, if it’s really stubborn, train them every second day.

3. Make sure every set of every exercise is taken to total failure.

4. If you don’t experience intense pumps while training, than you are not eating correctly or your technique/intensity/weight is wrong.

5. Arms respond best with repetition between 8-20 reps

6. Make sure you perfect your form before chasing the weight.

7. Try these arm workout for best results:

l. Two arm dumbbell standing curl 3 sets 15 reps to failure

ll. One arm dumbbell preacher curl 3 sets 15 reps to failure

lll. Two arm dumbbell hammer curl 3 sets 15 reps to failure

IV. Single arm tricep press down 3 sets 15 reps to failure

V. Single arm over head dumbbell extensions 3 sets 15 reps to failure

VI. Single arm dumbbell kickbacks 3 sets 15 reps to failure


Hope to see you with a bigger guns soon! 

Tshering Dorji (three times Mr Bhutan winner), is a certified fitness trainer and specialist in performance nutrition


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