Increase Your Volume
Research shows that your work volume is directly correlated with muscle growth. If you’re doing eight sets of arm exercises once per week and you’re not seeing results, try upping your volume, first by adding more arm sets on another day of the week.
Some guys find that training arms three times per week is ideal for growth. But don’t just jump to three days a week—make sure you slowly walk your volume up over time. Don’t just jump into three days per week without slowly increasing your volume, or you risk injury.
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