Linus Carlén's tips for building strong arms
Fitness star Linus Carlén has impressive arm muscles. Here he reveals his tricks for building beefy biceps.
Bodybuilder Linus Carlén has a basic physique that many dream of, but it's his arms that have become his trademark. Behind those enviable super muscles are many hours in the gym with smart and focused training. We took the opportunity to ask Sweden's most charming fitness athlete for his best arm tips.
How do I get beefy arms like you?
- I have continuously done biceps and triceps together and try to think about which exercise feels which way. Sometimes I train triceps first and then biceps, sometimes alternating biceps and triceps. I usually do one exercise with dumbbells, one with a bar and one with a machine and that's it. Two or three exercises are more than enough if you do it properly and give it time. I've always found it easy to make contact with my arms and always get a lot of pump while I have to struggle to get it with other muscle groups," says Linus Carlén.
How often do you train your arms?
- Now I do them every other week. Otherwise, I have always had a tradition from the start seven years ago to train them on Friday afternoon. It was the most fun I knew.
Disco Friday, that is! How do you build volume on your arms?
- For me, it's all about variety and doing both heavy and very strict with lots of reps. I dropset exercises and squeeze out the last one. Often I train my arms to the point where I feel that there is nothing more to gain there.
How often should I increase the weights when training arms?
- Aim to chase light increases every week. If you do 10 reps on one weight and can do 12 reps the next time, you're doing something right.
Is food important for building arms?
- Definitely! It's all about timing, quantity and nutrition. Don't be afraid to test with different amounts and such and see what happens.
Linus Carlén's 3 best arm exercises for building volume
1. Bicep curls
- Regular biceps curls with a straight bar with free weight standing. You can stand with your back against a wall too, that way you can't cheat.
2. Hammer curls
- Hammer curls with dumbbells are a good mass exercise.
3. Narrow bench press
- Narrow bench press with proper technique forces the triceps to grow. Go down with the triceps below the chest, that way you use them as much as possible. This is an underrated exercise.
Follow Linus Carlén on Instagram @linuscarlen!
READ MORE: Linus Carlén on his training and his diet
Footnote: Photo on the top image: Oskar Bakke
