Ok guys, this one is for you. Even do lean formed arms look great on the woman also, the arm size is often the first choice of all the guys in the gym. Everyone wants big guns right?
Like any other part of the body, arms need some attention and a carefully developed plan to stimulate growth. Essentially, when talking about arms, triceps and biceps comes in mind. These are the two muscles that form the look and strength of the upper arm, one as a frame ( triceps ), and one as a show-off ( biceps ). Together with developed forearms, these are your only concern when dealing with developing arms esthetics and strength.
Drop Your Ego
Like any other muscle group, arms demand a full range of motion. Usually, when loads get heavy people tend to do all sorts of elbow movement, that shorten the range of motion and affect the muscle ( triceps or biceps ) only partially.
A most common mistake can be seen on biceps curls. When performing a biceps curl with a straight or EZ bar elbows need to stay fixed, jet the inappropriate loads will push them slightly behind the body. This position often includes the hip movement, where the person tries to do the curl with a swing when trying to push the plates up. All that combined will lead to a bad form and poorly worked biceps muscle. Some forms of biceps training can benefit from this cheats, but then we’re talking about some serious lifters with big guns that need all sorts of stimulation to be properly trained.
Same goes for the popular skull crusher for triceps. Elbows need to be fixed, close to the ears. Yet, again when the plates are too heavy, people bend elbows in all sorts of ways, push them out, and loose attention and focus. No need to point the dangers to the elbows and possible injuries that could arise from this poor form of the move.
So, be patient, work your form. Work your mind-muscle connection, get some experience and then start to push hard. Time is on your side here, no need to put too heavy loads too soon.
Triceps Case Study
To have big arms you need the right frame. Here the frame is the triceps muscle, the one you can feel on the back side of the upper arm. Note that, together with the biceps in front, triceps are relatively small muscles, so they can be stimulated in many ways, and usually follow the bigger muscle groups in split routines.
Triceps most often accompanies chest workout. All that pushing will hit the triceps muscles along with the chests, so guys tend to invest a little more time at the end of the chest training to be done with it. Competitors will try to focus solely on arms in one workout. Beginners need to start from scratch.
Nevertheless, after proper warm-up and stretching, go with compound bar movements. For triceps, start with the skullcrusher (lying triceps extension) with optimal loads, and progress slowly with the weights, focusing on the move itself. Try with different adjustable bench angles to get the most out of the exercise. After five-six sets, try to isolate triceps with triceps lat pulldowns, triceps overhead extensions, cable triceps extensions. Here you might want to go for a higher rep range, to 15 repetitions per series, to get that pump and burn in your triceps.
So, the base is the bar with proper form and slightly higher load. Isolations are reserved for the end of the training, to spice things up to the point you really feel the burn in your muscles.
Biceps – The Big Guns
As with triceps, here you need to start with the base move – biceps bar curls, where you can manage heavier loads while still maintaining proper form. Warm up, stretch, two warm-up lighter series, and then progress to heavy work series – go for five to six series of bar curls before going to isolation exercises. Mind the form, do not push the elbows in the back of the body, try to follow the move from start to finish.
After the base, work the biceps up with the dumbbells, pushing the rep range up to 15 repetitions per series. Standing biceps curls, hammer curls ( go for heavier dumbbells when hammering, because the forearm will also be included in the move ), biceps concentration curls… You name it.
Biceps often comes after the back training split. Similar to triceps, all the pulling when doing back exercises will properly affect the biceps muscles even before you devote to them exclusively. Investing the time in arms training solely can allow more volume, more loads. So, take your time and decide what works for you the best.
Forearms – The Popeye Strength Grip
Now, forearms are used to do the work. That’s why you need to hit them harder and more often than the rest of the arm muscles. It’s not unusual to see guys doing all sorts of grip exercises two to three times weekly, with insanely high rep range. Well, that’s the way to be done. Repetitions when it comes to forearms can go sky high, to the point you can’t even lift the bar/dumbbell more.
Include the forearms exercise at least two times weekly, as a part or at the end of your training. Go for three-four series with high repetitions range and with short rest periods to really spice things up.
Try Different Methods Like Supersets For Bigger Arms
What it supersets? Instead of one exercise with rest in between sets, two exercises are performed in a row with little or no rest in between. For example, when you’re finished with the barbell curl you go to a dumbbell curl with no rest in between the two. That’s called the superset. Supersets can be done with lots of different exercise combination and for any of the muscle groups. With this method, you’ll be able to work the muscles extra hard. This is also a good method if you want to save time, but its an advanced method of exercise.
Generally speaking, all the advanced methods like supersets, giant sets, drop sets etc. are for experienced lifters with fairly developed strength and focus. Beginners need to stick to the base.
Eat Enough Food and Rest Accordingly
You can’t expect big arms if you eat like a baby. Increase your calorie intake, but not too much because you know where the surplus goes. Eat food high in complex carbs, lean protein, and unsaturated fats. It will help you to reach your goal faster.
Rest. Especially if you are a beginner. Allow those arms to grow. One training weekly is enough for a beginner. Engage in advanced routines when ready, but allow yourself the time to progress. You should not stress your body too soon, because you’ll adapt before you see real results, and, therefore, you’ll lose all the benefits of light casual progression. And experience comes from progression, both physical and mental.
Hope you found some good tips here…