Strong arms are sexy.
For some reason, people like to squeeze and touch arms, sometimes at surprising times. Maybe they're being affectionate, maybe they're checking us out. No matter why they do it, it's a go-to move. Ideally you should be as prepared for this as possible by having rock hard muscles (be they bulging or merely toned and firm).
Strong arms also help you lift things up. Things like the people touching your arms, perhaps to embrace them romantically, or, alternatively, to politely relocate them to a more modest distance from your personal space.
So what are your tickets to the gun show?
RULE NUMBER ONE: EAT
First of all, you're getting nowhere without more food in your system. Eat often, eat protein, drink milk. This should go without saying but there, we said it.
RULE NUMBER TWO: LIFT WITH YOUR LEGS
Squats and deadlifts. We know. It's weird, but it works. The muscles in your legs are the biggest in your body. Pushing them hard releases more testosterone, and thus stimulates more growth, than working any other part of your body. Increase your squat and deadlift weights during your workouts and you will see benefits all over. Amazingly, they will be even better than the benefits you will get from just training your arms alone.
RULE NUMBER THREE: REST
If you really want to start breaking your T-shirt sleeves, up the weight and take longer breaks. Studies suggest this will gain you more mass than blasting away with lower weight, but taking shorter rests. Lift very heavy stuff until you feel like a jellyfish, then chillax for like three minutes. Seriously.
RULE NUMBER FOUR: STRETCH
Blast your reps, then lean into a stretch to expand the fascia tissue surrounding your muscles. For bicep building, knock out your dumbbell curl reps, then hold your seat and lean forward, stretching your bi's. For tricep boosters, hit the reps, then hold your lifting arm like you're scratching your back, elbow up, and give it a little pressure with your other hand. Alternate between reps and stretches for maximum gain.
RULE NUMBER FIVE: SUSTAIN THE TENSION
About forty seconds of tension is your ideal goal. Either rock out your reps until you've hit this, or slow way the flip down. Again, lift the heaviest things you can. Studies suggest that curls seem to matter less than other multi-muscle workouts, like lifting or pulling heavy things, like your own weight.
So what are you waiting for? Go drink a glass of milk, pick up some crazy weight for forty seconds, then stretch out and rest for three minutes. Do this on repeat and you'll quickly progress from pistols to shotguns. You'll be psyched when people give you a squeeze.