How to Increase Your Volume
A muscle's growth often depends on the cumulative volume it endures. Most people look at volume simply as the amount of sets and exercises for a given muscle in a given workout. In reality, it also refers to the amount of times the muscle is hit over the course of the week. It's one reason Olympic lifters and cyclists all have monster quadriceps. In most exercises, biceps act as assistants to muscle groups like the lats and rhomboids. Making sure you're keeping up with your back workouts is the first step to arm size. Throw in 3 sets of 20 straight bar curls at the end of your other workouts of the week. It may not feel like much at the time, but it adds up. Not only will it improve the cosmetic appearance of your arms, but it'll pack on strength too. You'll be surprised at what you can lift after six weeks.