HOW TO GET BIGGER ARMS IN FOUR WEEKS ! Build bigger and stronger biceps and thicker and more defined triceps with our four-week arms workout plan 1. Increase your weekly volume of training Research shows that muscle protein synthesis is rebooted every 48 to 72 hours, which means you will need to work a muscle two to three times a week to achieve optimal growth. Once every seven days just doesn’t cut it. 2. Use tempo training Weght training isn’t as simple as lifting an object from A to B. The tempo with which you lift is integral to building bigger arms. Ensure you stick to a four-digit tempo code (detailed in our training plan below). In seconds, the first digit refers to how long you take to lower the weight, the second digit how long to pause at the bottom of the lift, the third how long taken to lift the weight, and finally the fourth digit refers to how long you pause at the top of the movement. 3. Consume plenty of protein In order to increase the size o