The question I get most often is “How do I get big arms?” I usually reply with time, patience and a lot of hard work. It takes time to build any muscle group and the arms are no exception. I suggest working arms once per week. Whether you have a day devoted specifically to arms or if you have them split with another muscle group, you will be able to utilize this program. This program is designed to build your foundation and add on size where many programs lack. Triceps have to be worked hard to force them to grow. This program is 2 separate workouts to be alternated every other week. Make sure you warm you arms up completly. This one is gonna hurt a little.