Hi, I'm a guy and am just wondering what is an effective way of training your arms (biceps and triceps) so that that they get bigger in muscle mass fairly noticeably? I mean without steroids or protein supplements. Thanks.
for biceps do bicep curls, hammerhead curls. for triceps do skull crushers, french press, overhead extensions. try doing different styles of pushups such as narrow to wide hand placements to diamond pushups.
