Building Big Arms
This article is a MUST read on Building Massive Arms!
Building Big ArmsBy Jason Ferruggia, Men's Health columnist & Head Training Advisor
Guns, canons, pipes, pythons - whatever name you use to call them, the truth of the matter is that most men want bigger arms.
While they may not be as impressive as a massive set of traps, you still wouldn't want to have too much extra space in your shirt sleeves.
Therefore, what's the key to building big arms?
The answer to this question isn't as simple as you may think.
If it were so easy to get massive arms then you would see loads of guys sporting 18 or 19 inch punishers.
It’s been said many times that if you want to put on an inch on your upper arms you will need to gain at least ten pounds of muscle mass.
Over the years this common advice has become a classic and commonly accepted rule of thumb that almost everyone agrees with nowadays.
However, practical evidence shows that this isn't really the case.
If you go to any gym on Monday nights around 5pm, you'll see more than a few skinny guys that don't weigh more than 170lbs, yet they have decent-sized arms.
Most of them haven't gained more than 10 to 15lbs in total since they began weight training but they've all put an inch or so on their arms.
This is due to the simple fact that "localized" muscle growth takes place if enough volume (stress) is applied and present.
Just think of the soccer players' calves or the forearms on car mechanics.
However, this only happens to a certain degree.
So you have all these young guys reading magazines that tell them to do ten sets of arms exercises 2 to 3 times a week if they plan on building big arms.
The exercise volume itself is sufficient to get a growth response and they may get a solid eight weeks out of this routine and gain one or two inches on their arms without putting on any significant weight.
This defies the 10lbs per inch rule, doesn't it?
But what happens later? Well, simply put, the gains stop and there's no more growth unless drastic changes are made. This is the main pitfall of high-volume training - the inevitable plateaus.
So what should you do then? Should you add more volume? What would be the cost of doing so? If you do add volume, how much should you add? If 10 sets isn’t doing the trick, should you try 20, maybe 30?
With this type of approach there's simply nowhere to go. As I said, it may be good enough to get quick gains on your pipes but it's not a long term approach. When you reach a plateau you will have to start lifting heavier weights and eating more.
More weight and more food is the fastest way to increase the size of any muscle group on your body. Doing supersets, drop sets, pre or post exhaustion techniques won’t help even the least if you're not going heavy on the weights and eating more.
For beginners, building big arms means training arms 3 times a week, while intermediate and advanced weight lifters appear to do better with training arms twice a week.
Perform big exercises such as close-grip chin ups, barbell curls, hammer curls, dumbbell curls, dips, close-grip bench presses and lockouts.
You don't need more than 2 to 4 sets of biceps and triceps 2 times a week to get optimal growth, providing that you always increase your weight loads and steadily add calories to your diet. After doing a couple of heavy sets finish off your arm routine by getting a monster pump by doing 1 or 2 high rep sets.
About the Author
Jason Ferruggia is a famous fitness expert renowned for helping people build muscle fast.
He's the head training advisor at Men’s Fitness Magazine where he has his a monthly column dedicated to muscle building.
For more How to Build Muscle Fast tips, check out www.musclegainingsecrets.com
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