How To Get Bigger Arms

How To Get Bigger Arms

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Bigger arms are not developed by just going to the gym and doing a couple of sets of the old barbell curls and tricep pushdowns. You will not develop bigger arms by doing endless sets of cable curls and tricep kickbacks until your arms explode. That pump that you get from all those endless reps and sets will just fade away in about an hour.

So, what do we do to get bigger arms? Well first the biceps and the triceps are not going to respond to the same type of training. Each one, the triceps and the biceps respond to two diffrent kinds of training.

The biceps respond well to higher reps. Note I did not say light reps, but higher reps. You will still use heavy weights but the reps will be in the eight to ten range. The triceps on the other hand are down and dirty. Hard and heavy. The like big movements and big weights with low reps.

To train the triceps start looking first to exercises that are basic and multi joint like the close grip bench press. Perform that exercise with close to the same weight that you use for your regular bench press and you will have hams on the back of your arms. Big weights and low reps. Next is an extension of some type, lying, standing, and kneeling extensions. With an exercise like the lying tricep extension, when lowering the weight let the elbow travel back towards the feet a little so that you are pergforming the exercise in like a arch. Reps and sets that work best is the 6x6.

Whwn training the biceps you need to use higher reps like eight to ten with a weight that will not allow anymore than ten. The bicep needs to be trained with a little more control and some what strict, or at leats more so than the triceps. Barbell curls done against a wall to prevent swinging works while. Incline curls with dumbbells is a great exercise to hit the outer head for that baseball in the sleeve look.

Last but not least is the forearm. If you are not training the forearms or not training them with some effort then your arms are going to look incomplete. That alone will make the arms look smaller. When training the grip you have to work it hard and heavy and with higher reps. You have a lot of muscle and tendons in the forearms and hands. That requires alot of different exercises.

Exercise that are going to work the hands like pinch plates and finger tip only pushups and chin ups. Then there is the leverage lifts taht will work the wrist like sledghammer training or hevay wrist curls and heavy reverse wrist curls. The forearms itself can get trained with the reverse curl. Also you can train teh grip and forearm with barbell holds and the farmers walk. The farmer walk can become a workout all by itself if trained heavy enough and long enough.

Bigger arms are going to require you to train the triceps and biceps differently. Triceps are trained with heavy weights and low reps, the form gets into a little grove of your own. The biceps are trained with higher reps and a stricter style. Never forget the forearms, treat them better than a after thought.

About the Author:
Check out more bodybuilding articles and general weightlifting it http://www.squidoo.com/lensmasters/irishviking also check out http://dadsperception.blogspot.com/ were we can talk about anything and everything



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