Arm Day Workout: Best Exercises for Bigger Biceps & Triceps

Arm day is when you focus only on training your biceps, triceps, and forearms. These muscles help you lift, push, and pull better in everyday life and other workouts.

In this guide, we’ll break down the best arm day workouts, including must-try exercises, pro tips, and a sample routine to maximize your gains. Let’s get started and make your arm day workout count!

[Related] 8-Hour Arm Workout Explained: Achieve Bigger Arms in One Day

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Quick Summary

• Target All Arm Muscles: Effective workouts for biceps, triceps, and forearms to maximize growth and strength.
• Best Arm Exercises: Includes top exercises for muscle growth and definition.
• How to: Step-by-step instructions for each move.
• Flexible Routines: Options for gym workouts + home sessions.
• Enhance Performance Naturally: The Natural Muscle Enhancement Stack helps support muscle growth, strength, endurance, and faster recovery for optimal results.

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Anatomy of Arm Muscles

On arm day, you're mainly working three muscle groups: biceps, triceps, and forearms. Each has its own function and importance when it comes to strength, shape, and performance.

1. Biceps Brachii (Front of the Arm)

The biceps are located on the front side of your upper arm. They are made up of two heads:

• Short Head – sits on the inner side of your arm
• Long Head – runs along the outer side of your arm

Main function: The biceps help you bend your elbow, rotate your forearm, and lift objects toward your body. Curls and pulling exercises target this area.

2. Triceps Brachii (Back of the Arm)

The triceps are found on the back of your upper arm and make up a larger portion of arm mass than the biceps. They include three parts:

• Long Head – runs down the back of the arm
• Lateral Head – outer side of the triceps
• Medial Head – deep in the middle part

Main function: The triceps brachii muscles are responsible for straightening your arm and pushing movements like presses and dips.

3. Forearm Muscles

The forearms include multiple smaller muscles that run from the elbow down to the wrist. Key muscle groups include:

• Flexors – help in gripping and wrist bending
• Extensors – help with wrist straightening and hand movement

Main function: These muscles help with grip strength, wrist control, and support in nearly every upper-body lift.

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The Best Exercises for Your Arm Day Workout

To build truly impressive and strong arms, you need a balanced approach that targets all major muscle groups: the biceps, triceps, and even the forearms. This section will guide you through a selection of the most effective exercises for each, ensuring comprehensive development.

We’ve divided the best arm day exercises into three main categories:

1. Best Biceps Exercises
2. Best Triceps Exercises
3. Best Forearm Exercises

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Best Biceps Exercises

1. Barbell Bicep Curl

The barbell curl is arguably the king of bicep exercises, allowing you to lift heavy and hit both heads of the biceps simultaneously. This exercise mainly targets both the long and short heads of the biceps, helping you build size and strength. It’s also easy to track progress over time. Beginners and advanced lifters both benefit from this move when done with proper form.

How to Do It:

1. Stand upright with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing forward), hands roughly shoulder-width apart.
2. Keep your elbows close to your sides and chest up.
3. Curl the barbell up toward your chest by bending your elbows.
4. Squeeze the biceps at the top, then lower the bar slowly.

Muscles Worked:

• Biceps brachii (long and short head)
• Brachialis
• Forearms (minor support)

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2. Dumbbell Hammer Curl

Hammer curls are a great way to target not just the biceps, but also the brachialis—a deep muscle that adds width to your arms. The neutral grip (palms facing each other) also reduces wrist strain and activates the forearms more. This move is perfect for building overall arm thickness and strength. It’s also good for balancing strength between both arms, since each works independently.

How to Do It:

1. Hold a dumbbell in each hand with your palms facing your sides (neutral grip).
2. Keep your elbows close to your body and curl the dumbbells up while maintaining the neutral grip.
3. Pause at the top and squeeze your muscles, then slowly lower the weights back down to the starting position.

Muscles Worked:

• Biceps brachii
• Brachialis
• Brachioradialis (forearm)

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3. Preacher Curl (Machine or EZ-Bar)

The preacher curl is an excellent isolation exercise for the biceps, especially the lower part near the elbow. By locking your arms on the pad, it removes cheating and momentum, forcing your biceps to do all the lifting. It creates a deep stretch at the bottom and a tight squeeze at the top, which helps build size and shape. Preacher curls can be done with an EZ-bar, dumbbells, or on a machine.

How to Do It:

1. Sit on a preacher curl bench with your upper arms resting firmly against the pad, feet flat on the floor.
2. Grab an EZ curl bar (or dumbbells) with an underhand grip, hands roughly shoulder-width apart.
3. Keeping your upper arms glued to the pad, slowly curl the bar upwards towards your shoulders by contracting your biceps.
4. Squeeze your biceps hard at the top of the movement.
5. Slowly lower the bar back to the starting position.

Muscles Worked:

• Biceps brachii (especially lower biceps)
• Brachialis (secondary)

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4. Concentration Curl

The concentration curl isolates the biceps and helps improve the peak of the muscle. Because it’s done one arm at a time in a seated position, it removes momentum and forces the bicep to do all the work. It’s a slow, focused movement that really burns the muscle and builds control. This is a great finishing move or second exercise in your biceps routine.

How to Do It:

1. Sit on a bench, lean slightly forward, and rest your elbow on the inside of your thigh.
2. Hold a dumbbell and let your arm hang straight down.
3. Curl the dumbbell up toward your shoulder.
4. Pause and squeeze the bicep at the top.
5. Lower under control and repeat.

Muscles Worked:

• Biceps brachii (especially short head)
• Forearms (minor)

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5. Chin-Ups

A bodyweight powerhouse that builds biceps and back strength simultaneously. Scalable for all levels (use bands if needed).

How to Do It:

1. Grab a pull-up bar with an underhand grip (palms facing you).
2. Pull yourself up until your chin clears the bar, focusing on biceps contraction.
3. Lower slowly to full extension.

Muscles Worked:

• Primary: Biceps, latissimus dorsi (lats).
• Secondary: Forearms, rear delts.

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Best Triceps Exercises

1. Close-Grip Bench Press

The close-grip bench press is a compound exercise that targets the triceps while also engaging the chest and shoulders. Using a narrower grip than the traditional bench press shifts the focus to the triceps, making it excellent for building arm strength and mass.

How to Do It:

1. Lie on a bench and grip the barbell with your hands about shoulder-width apart.
2. Lower the bar slowly to your chest while keeping your elbows close to your body.
3. Press the bar back up to the starting position, fully extending your arms.
4. Maintain control and avoid locking your elbows forcefully.

Muscles Worked:

• Triceps brachii
• Pectoralis major (secondary)
• Anterior deltoids (secondary)

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2. Overhead Dumbbell Triceps Extension

This exercise targets the long head of the triceps, which is often undertrained. Raising your arms overhead stretches the long head and allows for a fuller range of motion. You can use one dumbbell with both hands or two smaller dumbbells. It's great for building triceps thickness and improving lockout strength in pressing movements.

How to Do It:

1. Sit on a bench, hold one dumbbell with both hands overhead.
2. Keep your elbows close to your ears.
3. Lower the dumbbell behind your head by bending your elbows.
4. Extend your arms back up to the starting position, squeezing the triceps at the top.
5. Avoid flaring your elbows out excessively.

Muscles Worked:

• Triceps brachii (especially long head)
• Core (stabilizer)

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3. Tricep Pushdown (Cable or Resistance Band)

The tricep pushdown is a popular and highly effective exercise for isolating the triceps, especially the lateral and medial heads. It can be performed using a cable machine with various attachments, like a rope, straight bar, or V-bar, or at home with a resistance band. This exercise allows for controlled movement and full elbow extension, making it excellent for muscle activation and growth.

How to Do It:

1. Stand facing a cable machine with a rope or bar attachment (or anchor a resistance band at a secure point).
2. Grip the attachment with your elbows tucked close to your sides.
3. Pull the attachment down by extending your elbows until your arms are fully straightened.
4. At the bottom, you can add a slight flick or twist of the wrists for extra contraction (especially with the rope).
5. Squeeze your triceps hard at the bottom.
6. Slowly return to the starting position with control.

Muscles Worked:

• Triceps brachii (lateral and medial heads primarily)
• Anconeus (minor support)

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4. Skull Crushers (Lying Triceps Extension)

Skull crushers are a classic tricep isolation exercise that effectively targets all three heads of the triceps. Performed lying down, they allow for a deep stretch and strong contraction, making them ideal for building arm size and strength.

How to Do It:

1. Lie on a flat bench with your feet flat on the floor.
2. Hold an EZ curl bar (or two dumbbells) with an overhand grip, arms extended straight up over your chest.
3. Slowly bend your elbows, lowering the bar towards your forehead (or slightly behind your head if using dumbbells).
4. Using your triceps, extend your arms fully, pressing the weight back up to the starting position. Lock out your elbows, squeezing your triceps.

Muscles Worked:

• Triceps brachii (all heads, with emphasis on the long head)

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5. Tricep Dips

Tricep dips are a highly effective bodyweight exercise that targets the triceps, helping build strength and muscle mass. They also engage the shoulders and chest to a lesser degree, making them a great compound movement.

How to Do It:

1. Position your hands shoulder-width apart on parallel bars or on the edge of a bench.
2. Extend your legs forward if using a bench, or keep them straight if on bars.
3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
4. Push yourself back up by straightening your arms without locking your elbows.

Muscles Worked:

• Triceps brachii (all three heads)
• Anterior deltoids (front shoulder)
• Pectoralis major (chest, secondary)

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6. Diamond Push-Ups

Diamond push-ups are a bodyweight exercise that targets the triceps intensely, especially the medial tricep head. By placing your hands close together in a diamond shape, you shift the emphasis from the chest to the triceps.

How to Do It:

1. Get into a high plank position with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
2. Keep your body straight and lower yourself by bending your elbows until your chest nearly touches your hands.
3. Push back up to the starting position, keeping your elbows close to your body.

Muscles Worked:

• Triceps brachii (medial head focus)
• Chest (secondary)
• Shoulders and core (stabilizers)

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Best Forearm Exercises

1. Wrist Curls (Barbell or Dumbbells)

Wrist curls target the forearm flexors—the muscles on the palm side of your forearm. Strong forearms not only improve your grip but also make your arms look more complete.

How to Do It:

1. Hold a dumbbell or barbell with your palms facing downward.
2. Rest your forearms on your thighs or a bench, wrists hanging over the edge.
3. Curl your wrists upward by contracting the muscles on the top of your forearm.
4. Slowly lower back to the starting position.

Muscles Worked:

• Forearm extensors (extensor carpi radialis, extensor carpi ulnaris)

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2. Reverse Curls

Reverse curls are similar to regular curls but with your palms facing down (pronated grip). This small change shifts focus from the biceps to the brachialis and forearms, making your arms look thicker.

How to Do It:

1. Sit on a bench with your forearms resting on your thighs or a flat bench, wrists hanging off the edge, palms facing downwards.
2. Hold a light dumbbell (or barbell) with an overhand grip.
3. Keep your elbows close to your sides.
4. Curl the weight up while keeping your wrists flat.
5. Squeeze at the top and lower slowly.

Muscles Worked:

• Brachialis
• Brachioradialis (forearm)
• Biceps (minor)

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3. Farmer’s Walk

The farmer’s walk is a functional exercise that builds grip strength, forearm endurance, and overall arm stability. It involves carrying heavy weights for a set distance or time, engaging multiple muscles throughout the arms and shoulders.

How to Do It:

1. Grab a pair of heavy dumbbells or kettlebells.
2. Stand tall with your shoulders back and core engaged.
3. Walk forward steadily for a set distance or time while holding the weights at your sides.
4. Keep your grip strong and avoid leaning forward or swaying.

Muscles Worked:

• Forearms (grip muscles)
• Shoulders and traps (stabilizers)
• Core muscles

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Combining These Exercises for an Effective Arm Day Workout

To build strong, well-defined arms, it’s important to balance exercises targeting the biceps, triceps, and forearms. Here’s a sample structure you can follow:

• Warm-up: 5-10 minutes of light cardio and dynamic stretches
• Biceps: Choose 2-3 exercises (e.g., Barbell/dumbbell curls, hammer curls, concentration curls)
• Triceps: Choose 3-4 exercises (e.g., Bench press, overhead extensions, pushdowns, skull crushers)
• Forearms: 1-2 exercises (e.g., wrist curls, farmer’s walk)
• Cool-down: Stretch your arms and wrists to improve flexibility and reduce soreness

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Sample Arm Day Workouts

Workout 1: Size & Strength Arm Day (Mass-Focused)

Goal: Build thickness and muscle mass in both biceps and triceps
Structure: Heavy compound + focused isolation
Rest: 60–90 sec between sets

Biceps:

• Barbell Bicep Curl – 4 sets × 6–8 reps
• Dumbbell Hammer Curl – 3 sets × 8–10 reps
• Preacher Curl (EZ-Bar) – 3 sets × 10–12 reps
• Concentration Curl – 2 sets × 12–15 reps

Triceps:

• Close-Grip Bench Press – 4 sets × 6–8 reps
• Skull Crushers – 3 sets × 8–10 reps
• Tricep Pushdown – 3 sets × 10–12 reps
• Overhead Dumbbell Extension – 2 sets × 12–15 reps

Forearms:

• Wrist Curls – 3 sets × 15–20 reps
• Reverse Curls – 2 sets × 12–15 reps

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Workout 2: Classic Arm Superset Blast

Goal: Save time and increase intensity with supersets
Structure: One biceps + one triceps move per superset
Rest: 30–45 sec after each superset

Superset 1:

• Barbell Bicep Curl – 3 sets × 10 reps
• Close-Grip Bench Press – 3 sets × 8 reps

Superset 2:

• Dumbbell Hammer Curl – 3 sets × 12 reps
• Skull Crushers – 3 sets × 10 reps

Superset 3:

• Preacher Curl – 3 sets × 12 reps
• Tricep Pushdown – 3 sets × 12 reps

Finisher:

• Diamond Push-Ups – 2 sets × max reps
• Farmer’s Walk – 2 rounds × 30–40 sec walk

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Beginner Arm Day Workout

Goal: Build foundational strength, learn proper form, and improve muscular endurance

Workout Plan:

Biceps:

• Barbell Bicep Curl – 3 sets × 8–10 reps
• Dumbbell Hammer Curl – 2 sets × 10–12 reps

Triceps:

• Tricep Pushdown (Cable or Band) – 3 sets × 10–12 reps
• Overhead Dumbbell Triceps Extension – 2 sets × 12–15 reps

Forearms:

• Wrist Curls – 2 sets × 15 reps

Optional Finisher:

• Farmer’s Walk – 2 rounds × 20 seconds

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Intermediate Arm Day Workout

Goal: Increase muscle size and strength with moderate volume and intensity.

Workout Plan:

Biceps:

• Barbell Bicep Curl – 4 sets × 6–8 reps
• Preacher Curl – 3 sets × 10 reps
• Concentration Curl – 2 sets × 12–15 reps

Triceps:

• Close-Grip Bench Press – 4 sets × 6–8 reps
• Skull Crushers – 3 sets × 10 reps
• Tricep Dips – 2 sets × 12–15 reps

Forearms:

• Reverse Curls – 3 sets × 12–15 reps
• Farmer’s Walk – 2 rounds × 30 seconds

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Advanced Arm Day Workout

Goal: Maximize muscle hypertrophy and strength with high volume and intensity.

Workout Plan:

Superset 1:

• Barbell Bicep Curl – 4 sets × 8 reps
• Close-Grip Bench Press – 4 sets × 8 reps

Superset 2:

• Dumbbell Hammer Curl – 3 sets × 10 reps
• Skull Crushers – 3 sets × 10 reps

Superset 3:

• Preacher Curl – 3 sets × 12 reps
• Overhead Dumbbell Triceps Extension – 3 sets × 12 reps

Finisher Circuit (No Rest Between):

• Concentration Curl – 12 reps
• Tricep Pushdown – 15 reps
• Diamond Push-Ups – Max reps
• Farmer’s Walk – 40 seconds
  Repeat circuit 2 times

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Home Arm Day Workout (Minimal Equipment)

Goal: Build arm strength and tone using bodyweight and minimal equipment.

Workout Plan:

Biceps:

• Chin-Ups (use doorway bar or sturdy bar) – 3 sets × max reps
• Resistance Band Curls or Dumbbell Curls – 3 sets × 12 reps
• Concentration Curl – 2 sets × 15 reps

Triceps:

• Diamond Push-Ups – 3 sets × max reps
• Tricep Dips on Chair – 3 sets × 12 reps
• Overhead Triceps Extension (band/dumbbell) – 2 sets × 15 reps

Forearms & Grip:

• Towel Squeeze (Grip finisher) – 2 sets × 30 sec
• Farmer’s Walk (with water jugs or dumbbells) – 2–3 rounds × 30 sec

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Tips for Better Arm Training

• Warm Up Your Elbows and Wrists: Start with light stretches or warm-up sets to avoid pain or injury. It helps blood flow into your arms and makes your joints ready to lift.
• Focus on Form and Technique: Using the correct form is more important than lifting heavy weights. Proper technique ensures you target the right muscles and avoid injuries.
• Use Supersets and Tri-Sets: To make your arm workouts more efficient and intense, try pairing exercises. For example, do a bicep exercise followed immediately by a tricep exercise (antagonistic superset). This allows one muscle group to rest while the other works, increasing workout density and muscle fatigue.
• Progressive Overload: Gradually increase the weight, reps, or sets over time. This challenges your muscles, leading to strength and size gains.
• Train All Arm Muscles: Make sure to work your biceps, triceps, and forearms. Balanced training prevents muscle imbalances and improves overall arm strength and appearance.
• Rest and Recovery: Give your muscles time to recover by resting at least 48 hours before training the same muscle group again. Also, rest 30 to 90 seconds between sets, depending on your training goals.
• Eat and Sleep Well: Muscles grow outside the gym. Proper food and enough sleep help your arms recover and get stronger.
• Include Variety: Change your exercises every few weeks to keep your muscles guessing and prevent plateaus. Try different grips, angles, or equipment to stimulate growth.
• Cool Down and Stretch: Finish your workout with light stretching to improve flexibility and reduce muscle soreness.

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Best Supplements for Your Arm Day Workout

1. Natural Muscle Enhancement Stack

The Natural Muscle Enhancement Stack is a combination of three supplements: Anafuse, Nano Genin, and Pepti-Plex. Each component supports muscle growth, strength, and physical performance in a natural way.

This stack is formulated to enhance muscle development without using hormonal ingredients. It addresses multiple aspects of muscle building, including growth, recovery, and overall performance.

Key Benefits:

• It supports significant muscle growth and repair.
• It enhances muscle endurance and overall performance.
• It accelerates muscle recovery after training sessions.
• It stimulates protein synthesis and helps reduce muscle breakdown.
• It improves blood flow and oxygen delivery to working muscles.
• It boosts nutrient absorption and usage during recovery.
• It reduces inflammation and oxidative stress in muscle tissue.
• It promotes increased strength and muscle density.
• It uses advanced delivery methods for improved effectiveness.

Supplements in This Stack

1. Anafuse by Vital Alchemy
2. Nano Genin by Assault Nano Series
3. Pepti-Plex by SNS

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2. Huge Supplements Pump Serum

Huge Supplements Pump Serum is a stimulant-free pre-workout designed to enhance nitric oxide production, muscle fullness, and workout performance without caffeine. It is suitable for those who train late at night or prefer to avoid stimulants.

The formula contains active ingredients such as L-Citrulline, Beta-Alanine, HydroPrime Glycerol, and Betaine Nitrate. These components work to improve blood flow, endurance, and hydration during exercise.

Key Benefits:

• It increases nitric oxide production to support blood flow and muscle pumps.
• It promotes muscle hydration and fullness during training.
• It improves oxygen delivery and nutrient transport to active muscles.
• It helps reduce fatigue through lactic acid buffering.
• It supports mental focus and workout consistency.
• It assists with endurance and training volume.

Key Ingredients:

• L-Citrulline
• Beta Alanine
• HydroPrime® Glycerol
• L-Tyrosine
• Betaine Anhydrous
• Betaine Nitrate (NO3-T®)
• Taurine
• Agmatine Sulfate
• VasoDrive-AP®
• Bioperine®

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3. Huge EAA by Huge Supplements

Huge EAA by Huge Supplements is an amino acid formula designed to support muscle growth, recovery, and reduce soreness. Each serving provides nine essential amino acids, including 8,000 mg of branched-chain amino acids (BCAAs), which help stimulate protein synthesis.

This supplement supplies the key building blocks needed for muscle repair and performance, making it suitable for both muscle building and maintenance during calorie restriction. Its high dosage supports faster recovery and improved training capacity.

Key Benefits:

• It supports muscle growth and reduces muscle breakdown.
• It supports hydration, muscle recovery, and performance.
• It helps promote muscle protein synthesis.

Key Ingredients:

• L-Leucine
• L-Isoleucine
• L-Valine
• L-Lysine
• L-Phenylalanine
• L-Threonine
• L-Histidine HCl
• L-Tryptophan
• L-Methionine

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4. Alpha Lion SuperHuman Post

Alpha Lion SuperHuman Post is a post-workout supplement formulated to support muscle growth, strength, and recovery. It contains 5,000 mg of creatine monohydrate and 2,500 mg of betaine anhydrous, which help increase muscle size and endurance.

The formula also includes Velositol, a patented amylopectin chromium complex that enhances muscle protein synthesis when combined with protein intake. Electrolytes such as sodium, potassium, and calcium citrate support hydration and muscle function. AstraGin, a plant extract, may improve nutrient absorption.

Key Benefits:

• It enhances muscle protein synthesis and supports lean muscle growth.
• It helps reduce soreness and restore energy after workouts.
• It supports training capacity and strength recovery.
• It promotes cellular hydration and muscle fullness.
• It improves nutrient uptake and absorption.
• It aids overall recovery and adaptation between sessions.

Key Ingredients:

• Creatine Monohydrate
• Betaine Anhydrous
• Velositol®
• AstraGin®
• Electrolytes (Sodium, Potassium, Calcium)

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5. Bio-Active Whey by iSatori

Bio Active Whey by Isatori is a protein supplement that combines whey concentrate, isolate, and hydrolysate with BIO-GRO Active Peptides. This formula supports muscle strength, lean muscle growth, and recovery.

The BIO-GRO peptides help repair damaged muscle tissue and improve adaptation to resistance training. Studies have shown that BIO-GRO can increase strength within 8 weeks of use. This protein blend is designed to support muscle repair and enhance training results.

Key Benefits:

• It provides a high amount of protein per serving to support daily needs.
• It supports faster recovery after resistance training.
• It helps improve strength over time with consistent use.
• It avoids added amino spiking.

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FAQs: Arm Day Workout

Q: How often should I train my arms?

A: For most individuals, training arms directly 1-2 times per week is ideal. (e.g., Monday/Thursday)

Q: Can I train biceps and triceps on the same day?

A: Yes! Training both biceps and triceps in the same workout is common and effective. It saves time and helps ensure balanced arm development.

Q: What is the best rep range for building arm muscle?

A: For muscle growth (hypertrophy), aim for 8-12 reps per set. For strength, use lower reps (6-8), and for endurance, use higher reps (12-20).

Q: How many exercises are enough for my arm day?

A: For most people, 6-9 exercises are generally sufficient for an effective arm day workout, typically consisting of 3-4 bicep exercises and 3-4 tricep exercises, plus optional forearm work. The total number is less important than selecting the right exercises, maintaining proper form.

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Closing Thoughts

Arm day workouts play a key role in building strong and well-defined arms. A balanced routine that targets biceps, triceps, and forearms helps create overall arm strength and shape.

Using a mix of compound and isolation exercises ensures all muscles get worked effectively. Consistency and proper technique are important for progress. Including a variety of exercises can keep workouts engaging and prevent plateaus.

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References

1. Harvard Health Publishing. Everyday arm exercises: Functional benefits. Harvard Health.
2. Pedrosa, G. F., Simões, M. G., Figueiredo, M. O. C., Lacerda, L. T., Schoenfeld, B. J., Lima, F. V., Chagas, M. H., & Diniz, R. C. R. (2023). Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl. Sports (Basel, Switzerland), 11(2), 39. https://doi.org/10.3390/sports11020039
3. Corrêa, D. A., Brigatto, F. A., Braz, T. V., DE Carmargo, J. B., Aoki, M. S., Marchetti, P. H., & Lopes, C. R. (2022). Twice-daily sessions result in a greater muscle strength and a similar muscle hypertrophy compared to once-daily session in resistance-trained men. The Journal of sports medicine and physical fitness, 62(3), 324–336. https://doi.org/10.23736/S0022-4707.21.12118-8
4. Baz-Valle, E., Balsalobre-Fernández, C., Alix-Fages, C., & Santos-Concejero, J. (2022). A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. Journal of human kinetics, 81, 199–210. https://doi.org/10.2478/hukin-2022-0017
5. Bernárdez-Vázquez, R., Raya-González, J., Castillo, D., & Beato, M. (2022). Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review. Frontiers in sports and active living, 4, 949021. https://doi.org/10.3389/fspor.2022.949021
6. Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3