Focus on compound movements. Curls are pathetic, don't waste time with them. Do progressively more difficult pull ups, rows, and pushups and handstand pushups.
For strength, low reps and high resistance. For muscle mass, a lot of reps (which equals time under tension... do the reps slowly too) and slightly less resistance than when strength training.
Eat more. Sleep more. Drink more water.
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I do nothing but tricep and bicep exercises to get those wide arms I have. I also do lots of incline benching and incline flyes. My trainer is starting to see a huge chest erupt from this former skinny boy.
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Time under tension
Sleep
Do whatever exercises you want make sure you have a lot of time under tensionEat enough/right (watch your diet) and sleep, two most relevant things to keep track of
take it slow, rushing ill do more harm than good.try actually sticking to a program for at least 2-3 months, u can't expect to grow 3 inches on ur arms in a week, it just doesn't work like that
No matter what at 18!!
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