The Most Effective ARM WORKOUT for MUSCLE GROWTH (Using Science)

In this video, Dr. Milo Wolf breaks down what he thinks is the most effective arm workout for muscle building. He breaks down the research around optimal training for the arms in terms of how many sets to do, what repetition ranges to train in, how often to train the arms, how long to rest for between sets, what exercises are best to build muscle, and more. Best Exercises Playlist: https://www.youtube.com/playlist?list=PL2QqYOeVNaBT7uLNmLLftg4O5WyWepkfm Exercise Order Video: https://youtu.be/JQKDXaqpODw Volume Video: https://youtu.be/FwMlbC9metw Rep Range Video: https://youtu.be/qfPDdj4XGJ0 Frequency Video: https://youtu.be/eLECeFrFyJ4 References: 1. https://pubmed.ncbi.nlm.nih.gov/27102172/ 2. https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible 3. https://pubmed.ncbi.nlm.nih.gov/29564973/ 4. https://www.data-drivenstrength.com/newsletter/training-takeaway-12 5. https://pubmed.ncbi.nlm.nih.gov/34542869 6. https://sportrxiv.org/index.php/server/preprint/view/295 7. https://journal.iusca.org/index.php/Journal/article/view/182 8. https://pubmed.ncbi.nlm.nih.gov/28641044 9. https://pubmed.ncbi.nlm.nih.gov/35622106 10. https://pubmed.ncbi.nlm.nih.gov/32077380/ 11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10801605/ 12. https://pubmed.ncbi.nlm.nih.gov/37796222/ 13. https://pubmed.ncbi.nlm.nih.gov/31868813/ 14. https://pubmed.ncbi.nlm.nih.gov/25546444/ 15. https://pubmed.ncbi.nlm.nih.gov/30153194/ 16. https://pubmed.ncbi.nlm.nih.gov/32058362/ 17. https://pubmed.ncbi.nlm.nih.gov/27941492/ 18. https://pubmed.ncbi.nlm.nih.gov/30160627/ 19. https://journals.lww.com/nsca-jscr/Abstract/1997/08000/The_Effect_of_Weight_Training_Volume_on_Hormonal.3.aspx 20. https://pubmed.ncbi.nlm.nih.gov/35291645/ 21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592763/ 22. https://pubmed.ncbi.nlm.nih.gov/35819335/ 23. https://www.mdpi.com/2411-5142/3/2/28 Check out the @strongerbyscience article on the forearms: https://www.strongerbyscience.com/grip/ 👇🏼 Get 12 FREE programs at my website! https://wolfcoaching.com/freeprograms Timestamps: 00:00 - 00:26 - Intro 00:27 - 01:44 - What makes a good workout? (Fit within your program) 01:45 - 02:42 - What makes a good workout? (Limiting redundancy) 02:43 - 03:44 - What makes a good workout? (Optimal rep ranges) 03:45 - 04:59 - What makes a good workout? (Optimal volume) 05:00 - 05:34 - What makes a good workout? (Train close to failure) 05:35 - 08:12 - What makes a good workout? (Effective exercises) 08:13 - 09:06 - What makes a good workout? (Effective rest) 09:07 - 10:18 - What makes a good workout? (Exercise order) 10:19 - 12:16 - What makes a good workout? (Good technique) 12:17 - 13:06 - General notes 13:07 - 17:18 - The workout 17:19 - 19:04 - Is this session maximally effective? 19:05 - 19:48 - Outro Follow us on socials for more: • 📸 Wolf Coaching Instagram: https://instagram.com/wolfcoaching_ • 💥 TikTok: https://tiktok.com/@wolfcoaching • 💻 Milo's Instagram: https://instagram.com/wolfcoach_ If you enjoyed this video, please drop a like and SUBSCRIBE to the channel for more! 💻 Editing & Thumbnail provided by: https://instagram.com/blackboxmediaofficial #armworkout #biceps #scienceexplained "The Most Effective ARM WORKOUT for MUSCLE GROWTH (Using Science)" Music from Uppbeat. Business Enquiries: [email protected]