Focus on Compound Movements

If you want bigger arms, focus on compound movements like squats, deadlifts, pull-ups, push-ups, chin-ups, overhead presses, bench presses, and rows.
These exercises help build the foundation for muscle mass and strength gains.

They are practically guaranteed to add some mass to your frame. Use a barbell for the majority of your training.

Hardgainers*have a limited recovery capacity, so they should spend their energy on exercises that stimulate the greatest number of muscle fibers at once.

In other words, you need to cut out isolation exercises. Maintain good form and avoid traditional split routines.

__________________

Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.