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In the quest to build bigger arms, it's essential to understand that the key lies not just in the exercises but also in the way they are executed.

According to Luke Carlson, founder and CEO of Discover Strength, the focus should be on maximizing mechanical tension, a concept that involves the involuntary slowing down of reps as muscles fatigue. This is different from time under tension, a common misconception.

One strategy to achieve this is by training to (or near) failure, a tactic that has been highlighted in the recommended training guides authored by Johannes Lukas and Johnny Münster. It's possible to gain the same amount of muscle by reaching failure with five heavy reps as with 20 light ones.

However, it's important to note that building bigger arms is not solely about biceps curls. The triceps, which make up about two thirds of the arm, according to Antony Brown, personal training leader at Life Time in Lake Zurich, Illinois, play a significant role in achieving that sought-after size.

To maximize the eccentric side of reps, consider lifting for two seconds, lowering for four seconds, and going to failure before doing eccentric work. Isolating the eccentric phase with a training partner can be beneficial for stimulating muscle growth in the biceps and triceps.

Emphasizing the lengthened position during exercises can also stimulate more muscle growth. Most people make the mistake of focusing too much on the concentric, or lifting, portion of the rep, instead letting gravity take over during the eccentric, or lowering, portion. The eccentric portion is crucial for muscle growth, research indicates.

So, if you're ready to hit the gym and start building bigger arms, grab your gym bag and head to the weight room. Remember, the best way to build muscle is more about the way exercises are done rather than the exercises themselves.

For more guidance, check out the training guides authored by Johannes Lukas and Johnny Münster. They provide exercise advice and key muscle-building strategies to ensure gains stick when leaving the gym.