Those are quick muscle memory gains; they'll begin to settle into a more normal size after you've swollen them.
While lifting heavy (and lifting the heaviest results in low rep counts) gets you a decent return, it's the amount of time under stress. I see lads in the gym who are bouncing the weights like they're on rubber bands. That's using momentum. When at the apex of the movement, squeeze and hold for 2.
Pull ups, squats, upright rows, overhead tricep extensions.
Also, remember to regularly change up, don't get your body into a routine. I do the same workouts, but change between Low Rep, High Weight to Mid Weight, High Reps (15 or so).
And when training, don't forget to neglect abs or legs. It's a bit different for me, as I've got to get my carcass back in working form (i love it when people tell me to train legs now i'm back in the gym and I put 300KG's on the incline leg press and smash), but I've found that when I get my legs in the action, I'm getting better shape and definition. Don't know why, but it's also a welcome rest from the continual rows, extensions and presses.
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