Arm training
Bigger and yet bigger arms that is what is on every "would be" bodybuilder's mind today, But in our quest for the biggest tape busting biceps we defeat the biceps with tons of sets and reps forgetting that the biceps gets it size mostly from the share size of the triceps, so all the sets reps and weights that we do for biceps are a waste of time and effort.

arm workout

Your biceps are in if not almost all the exercises that we do in our quest for bodybuilding perfection. Think about it: chest, your biceps and triceps, if not strong and well developed will not allow us to move heavier and heavier weights because you need strong biceps on the downward phase of bench press and triceps on the upward phase.

Back exercises, everyone of these exercises you need your biceps totally, pulldown, barbell row, seated pulley row, dumbbell rows, deadlift, reverse pulldowns, and the list has been growing with new exercise adds over the years, so if you are doing most of these exercises with very light weight I can see why your biceps are not growing and you need a whole heap of sets and reps to get those biceps to grow.

Then you have shoulders, barbell shoulder press, front and back, dumbbell press, upright rows. Wow is it any wonder our biceps want to grow with all this over training we do for them, but they are one of the work horses of the many body parts we have.

I was once at this cross road twenty something years ago where I was doing every exercise I could read about and following the routines in the books to a T but still got mediocre results Like everyone else I know today, it was not until I met a competing bodybuilder that I got a taste of what training to get big biceps was all about. Man, that summer my arms grew from sixteen inches, yes that is how much size I put on over the three to four years I was training for, to a whopping eighteen inches.

But I will let you know something about me that I found out a long time ago, my body responds to high reps, so that was the beginning of me attaining big biceps.

After that I reached the nineteen inch mark and stayed there for a while, yes they were huge biceps but in a world that twenty and twenty one inch arms were the norm now they were not big to me. It was not until one day that I said to this guy curling forty five pound plates on each side that my mind was blown away at the share size of his arms. I thought that these weights were for bench pressing but boy was I wrong and the bigger my arms got the better I was with my bench press and other exercises I was doing.

So I had to come up with a formula that would allow me to move that much weight and still get the most from the workout. I could not do all the sets and reps that I did in the past, I had to shave down on each aspect of the exercise.

Because I needed to move a ton of weight, or so I thought it was back then, and still have enough energy to finish the sets and reps, so thinking about it I had to use my time and energy wisely so after trial and error I found the set and rep range that was right for me, It was three sets of three exercises max.

Yes, you heard me, three sets, three exercises, and pyramiding the weights up while dropping the reps down with a twist superset biceps and triceps. Boy what a pump, It went something like this:

preacher curls (40lbs, 70lbs, 100lbs)
Reps (15, 12, 10)
Triceps extension (45lbs, 80lbs, 120lbs)
Reps (15, 12, 10)

Wow, what a pump guys. This gets your biceps warmed up for the really heavy stuff and I mean heavy. Wait and you will see but remember I did not do this overnight. It took a while feeling out the sets, reps and weights before I went really heavy and that happened one day when I looked in the mirror and asked myself what am I doing? I am stronger than this. Give it time I=you will tell yourself the same thing. Now the weight I am going to explain, remember I am using a thirty pound ez-curl bar to do this all free weights so if I add fifty pounds because of the bar it will be eighty pounds, got it?

Barbell curls (80lbs, 120lbs, 140lbs)
Reps (10, 8, 6)
Triceps was done with the same weight and reps.
By now my arms are like cannon balls, they are so pumped. The next and final exercise of the three sets and exercise.

Seated dumbbell curls (25lbs, 35lbs, 45lbs) ten reps each set.

Seated dumbbell extension (45lbs, 65lbs, 85lbs)
Reps (15, 12, 10)

I can hear the voices now, that little amount of work cannot get you big arms. Well, it did and it will work for you to just tweak it to your needs but keep the sets and reps the same, when I say tweak it, the weight may not be what you can handle now so start out lighter and work your way up over a three month period.

And as always we will touch on the subject of nutrition. If you are not going to have a good nutrition plan before starting your workout you will need to have one for this arm workout it is a must. If not a good nutrition plan to reap the rewards from this routine, if you cannot eat six or seven meals per day get on a good multi-vitamin supplement, a good whey protein and your essential fats.

It is always the same story. I do not have breakfast, had a bagel for lunch and I am hungry now but I am going to do a wicked arm workout and get big arms, NO YOU WILL NOT! So much Information on everything today and we still are wondering how to get it done. Just get the whey protein, vitamins and your essential fats and you will be good to go. Just place it in where you need a meal, not going for any show so do not need the best diet but you need to feed yourself at least six to seven times per day.

And before I forget the one other principal I used is the rest pause with this movement I would rest while doing the set until my breathing was almost back to normal allowing me to get the most reps from the set at hand, as has been told to us from every good trainer slow down and make each rep of that set like it was your first rep and watch the progress come fast.

Arm training

 

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