YouTuber and bodybuilder Jujimufu is known for being jacked, but that wasn't always the case. In a recent video, shot during an arm training session 15 weeks out from the Arnold Classic, Juji explains how building his biceps has been a journey 10 years in the making.
Back in the 2000s, Juji wasn't training his arms or upper body at all, as his attention was focused on taekwondo. However, from 2010 onward, as he incorporated more and more bodybuilding into his training in addition to acrobatics and martial arts, he has developed his arm strength and size considerably, and has managed to grow his biceps by 6 inches; they now have a circumference of 18.5 inches.
"My arms were toothpicks," he says. "I had to start doing things that were actually hitting my upper body and my arms. And it worked."
Juji says a lot of what he ended up doing, he learned through trial and error, simply experimenting with workouts until he found a training pattern that worked for him. "Doesn't mean it's going to work forever, though," he says, and he adds that he is continually making small adjustments to his routine to get the maximum benefits for his body—something he recommends others do too.
For instance, in addition to arm-focused isolation exercises, Juji also incorporates some back exercises into his workouts, which continue to force the biceps to contribute and place additional pressure on the muscles.
One key takeaway from Juji's experience is that these things don't happen overnight; although if the intention and the motivation are there, he reckons you shouldn't have to wait a decade to start seeing results.
"If you want bigger arms, and the intention is there, and you're going heavy, doing lots of reps, doing creative supersets, doing blood flow restriction training, doing heavier things with compound lifts... Just do a lot of it."
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