A year of arm training transformed this person's triceps and biceps using two exercises: incline skull crushers and Bayesian curls. The method is progressive overload, pushing to failure each week with weights that fail around 8-10 reps.
One year ago, my arms used to look like this, and now completely naturally they look like this. A complete 180 transformation. And there's two main exercises and one key concept that allowed me to get these kind of results. What the key concept is, is progressive overload with training to failure, progressing week over week, increasing weights and pushing yourself to failure to actually make the stimulus in the muscle to get them to grow. The two main exercises are the incline skull crusher and a Bayesian curl to really get that focus on the bicep and the tricep. Let me show you how to do them. For the incline skull crusher, you want to choose a weight that you fail around 8 to 10 reps. Put the incline on the lowest or the second lowest incline level, and from there you really just want to focus heavily on the triceps. Use that mind-muscle connection.
