BUILD THAT BODY: HOW TO GET BIG ARMS(BICEPS AND TRICEPS AND FOREARMS)?

Big arms everyone wants them, but how do I get them?

Here are some facts I want you to think about:

1. You work your triceps when you do any pushing movement for the upper body, i.e. Bench press, shoulders, and pushing movements...

2. You work your biceps every time you use a pulling exercise i.e., back and moving weights around the room...

3. If you are doing a work your whole body 2-3 times a week workout and you have 2-3 arm days per week you are actually working out your arms 4-6 times a week. 4-6 times a week is way too much!!!

4. The biceps and triceps are very small muscles and do not need much exercise to grow. In most cases the less the better. You have to remember that they are constantly being worked out from other exercises.

5. Think about your legs for a minute. Do you have a separate leg biceps day, a separate quad day and finally a separate squat day? NO YOU DO NOT! If you do let me know your results. Well some people do with great results.

6. In order to get big upper arms you must workout your forearms and grip. If you cannot hold the weight you wish to lift, then what good is a big biceps? You need large forearms as well. Trust me I have hurt my wrists so many times that I have lost count. If you build up your wrists now, this will lessen the chances further down the road of wrist injuries. A simple test of this can be demonstrated by pinching two 10-pound weights and trying to curl them up. You will find that that is a hard task. Some people can do it with 25 pound disks!!! That is an awesome feat of strength. A person like that can grab you and throw you around. I will explain grip strength down this link.

The main point I am trying to make is, that if you are not getting any gains on your arms then you should cut down the number of sets that you are doing for arms. You must squeeze and focus on your muscles through the whole range of movement. The goal to building muscle is not the number of the poundage you are using. If you have to cheat during you first 3 reps (even just a little bit or at ALL), it is too much weight! During your weekly workout cycle, you find out that your arms are sore before you start your arm workout, then by all means either cut back that day or take the day off. I often skip my arm days, because they are already sore from other things (if it hasn't healed yet then why hamper the healing process). A basic 9 set program or less usually works best, see below:

FOR BICEPS

Straight bar curls = (2 warm up) sets 3 working sets and pyramid up in weight (10-10)-8-8-6(to warm up and work the mid-range of the movement. If you want to get the most out of this exercise, try this. Do not grip the bar hard. Keep a loose grip. This works great.

Incline curls = 3 sets and pyramid up in weight 10-8-8 (to stretch out the biceps)

Preacher curl = 3 sets and pyramid up in weight 10-8-8 (to work the lower and upper range)

FOR TRICEPS

Tricep push downs = (2 warm up) and pyramid up in weight (10-10)-8-8-6(to warm up and work the whole range)

One arm triceps extensions = 3 sets and pyramid up in weight 10-8-8 (to stretch and work all 3 heads)

Skull crushers (lying triceps extensions)= 3 sets and pyramid up in weight 10-8-6

FOR FOREARMS

Behind the back wrist curls = 3-5 sets and 15 to 25 reps

Reverse curls = 3 sets and pyramid up in weight 10-8-8 (also help build the biceps)

Hammer curls = 3 sets and pyramid up in weight 10-8-8 (also help build the biceps)

The safest way to get a strong grip is to do bar hangs and weight pinches.

Just hang from a bar and time yourself. Try to use a thick bar to hang from. Try to improve your time and your grip will get stronger. The main focus of this is to strengthen the tendons and ligaments in your forearms and fingers. The stronger these are the stronger your grip becomes. You can also weight yourself down as well. You ca also fill a fabric bag with weight and hold it. Also holding dumbbells can be used. Don't hang from a rope though. That causes a lot of stress on the elbows. Definitely don't train every day. 2 times a week at the most. 3-4 sets should be enough.

Weight pinches = pick up two smooth weights and pinch them with your hand and fingers flat and grip the plates. Start with 5-10 pound plates and try to hold for 30 seconds once you can hold for 10 seconds then go up in weight. Once you can pinch grip 45 pound plates, you are one strong man.

You got to STRETCH between every set PERIOD!!! The more you stretch the more room for growth. You also have to have a good diet, one that supports growth. If you are not gaining weight, then you are not growing.

Labels: arms, bar curls, biceps, big, days, diet, fingers, forearms, grip, muscles, triceps, week, weight, wrist

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Friday, September 14, 2007

HOW TO GET BIG ARMS(BICEPS AND TRICEPS AND FOREARMS)?

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