Build Big Arms

Build big arms and get one of the most coveted features men want!

A great set of arms are the most sought after body part every guy wants to develop.

Arms are composed of the triceps, biceps and forearms.

They are one of the most impressive and prominent body parts on a man's body.

When working out arms you should aim to put on some mass before you work on definition and muscle separation (what we call- quality).

We have put together some workouts here that will blast your arm muscles into growth and development.


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Arms Workout: Mass Building

>>Click here if you would like to download and see the following arms workouts in printable format (.PDF file format)


Build Big Arms - Mass Building Cycle

Biceps
Sets
Reps
Standing barbell curls
3
10 to 12
Seated dumbbell curls
3
10 to 12
Scott bench/Preacher curls
3
10
Hammer curls
3
10 to 12
Triceps
Sets
Reps
Close-grip curl
3
10 to 12
Dips
3
10
Lying triceps extension
3
12
Triceps cable pushdowns
3
10 to 12
Forearms
Sets
Reps
Barbell Wrist Curl (Over Bench)
3
12
EZ Bar Reverse-Grip Curl
3
12

Exercise Notes

  • This routine should be done 2 times per week with at least 48 hours of rest before you repeat. The routine should be performed for 10 weeks. The first 5 weeks focus on the full range of motion. The last 5 weeks focus on the negatives (when you are releasing the weight - on the way back/down). This helps maximize growth and avoids hitting a plateau.
  • Go heavy with the weights providing that you stay in the designated repetition range. There is no other secret to build big arms. In other words, if you are supposed to do, for example, 8 reps of a given exercise and you can do 10 or even 12 - that means you are not going heavy enough. Similarly, if you can only do 4 reps but you need to do 8 then you are going too heavy with the weights and need to lighten your weight load.
  • As with any bulking-up/mass building phase make sure you eat well and take your supplements - ie. whey protein shakes before and after your workouts. Furthermore, taking ZMA and multivitamins daily would also be advisable as it would aid in your muscle recovery and help boost your testosterone levels.
  • Equip yourself with a good pair of weightlifting gloves that will protect your hands. Arm workouts can be taxing on your palms.



Arms Workout: Muscle Definition Phase


Build Big Arms - Muscle Definition Cycle

Biceps
Sets
Reps
Superset #1
Standing barbell curls
3
12 to 14
superset with...
Seated alternating dumbbell curls
3
12 to 14
Superset #2
Scott bench/Preacher curls
4
12
superset with...
One-arm cable curls
4
12
Superset #3
Seated cable curls
4
12
superset with...
Hammer curls
4
12
Triceps
Sets
Reps
Superset #1
Close-grip bench press
4
12
superset with...
Tricep dumbbell kickbacks
4
12
Superset #2
Tricep cable pushdowns
4
12 to 14
superset with...
Skullcrushers
4
12 to 14
finish with...
Overhead cable extensions
4
12
Forearms
Sets
Reps
Superset #1
Reverse-Grip Preacher Curl
4
12
superset with...
Seated Barbell Wrist Curl
4
12

Exercise Notes

  • Do this routine at least 2 times per week with at least 72 hours of rest before you repeat. The routine should be performed 8 weeks in total. Weeks 1 to 4 focus on getting the full range of motion out of each exercise. Weeks 5 to 8 focus on the negative motion of each exercise. For example, when your are doing bicep curls the negative is when you are allowing the weight to go back down.
  • Before you do the weightlifting routine warm-up for 10 to 15 minutes on a treadmill or stationary bike to get your heart rate up and ready for the arms workout.
  • Go as heavy as you can with the amount of weight providing that you stay in the designated repetition range. In other words, if you are supposed to do, for example, 12 reps of a given exercise and you can do 14 or even 16 - that means you are not going heavy enough. Similarly, if you can only do 8 reps but you need to do 14 then you are going too heavy with the weights and need to lighten your weight load. In any case the last 2 reps your do of any exercise should be pushing you to the limit. There is no other way to build big arms!
  • Supersets are absolutely essential when you are trying to get some muscle definition. A superset means you do two sets of two different exercises consecutively without break in between sets. You repeat this cycle until you do the designated total number or sets for each superset. For example, let's say you have to do standing barbell curls and alternating dumbbell curls in a superset - thus, you do one set of the barbell curls and when you're done you pick up the dumbbells right away and do one set of alternating dumbbell curls - then you rest. This is a superset! Therefore, you will keep doing this until you go through the entire number of sets outlined in your routine.



If you are interested in learning about maximum muscular development we recommend you take a look at Jim Smith's Accelerated Muscular Development program which is one of the best muscle-building programs we have seen.

In addition to learning how to build big arms, this program will show you many practical workouts to build muscle fast.

Jim is a highly sought after lecturer, author and renowned strength coach.

Jim is an expert for Men’s Fitness and a member of the Elite Fitness Q/A staff. He speaks regularly at clinics, conferences and seminars about the Diesel Method.

His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and "Achieve Beyond Potential".

Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.

>>Click here for more information and build big arms like you have always imagined!







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