Deep Stretch Arm Growth Blueprint

Real arm size is built in the deep stretch, not just the pump. You need to be doing

Bayesian curls where you stretch deep and squeeze hard. For triceps, the JM press is

non-negotiable, but keep it controlled with the bar right to your neck. If you want that

massive long head look, overhead cable extensions are the absolute king.

Balance that with heavy close grip bench presses for raw overload. Don't forget the

forearms with inverse Zottman curls, hammering up and going slow on the way down.

This is the blueprint to finally filling out your sleeves.