Article care of bigobb.com
Big O's Advice On Getting Big Arms
When you go to a gym what are over 50% of the people working on? Their
arms (Biceps, Triceps and everyone and then forearms) and why shouldn't
they? When someone ask you to flex your muscles, you gather every ounce
of pride you have and flex your biceps. It is universally accepted that
strong tough men should have big arms. In additional to it's visual
effects your arms are practically used in almost every sport.
It seems everyone and there mom has a way of training their arms. Who
am I to say one technique is better then the other. With this guide
I will just offer my general advice on training your arms and not give
a specific technique. There are 1000's of programs out there to guaranteed
to increase the mass of your arms. I would suggest trying whichever
one your little heart desires but recommend that you follow these guide
1.) Rest. Your arms need time to grow. Thus you do not need to train
your arms more then twice a week. Otherwise you are over-training and
will not give your arms the time to grow. Along with allowing time for
your muscles to rest, you too must rest. That means get enough SLEEP.
With today's hectic society it is damn hard to get the recommend 8 hours
of sleep or so. With school, work, sports or whatever else is in you
life. My best suggestion would be to keep a daily routine and stick
to it. If your used to getting up at 8AM, then follow it. Every single
2.) Form over weights! Especially if you are just starting out you
will be rather intimidated by the amounts of weight someone is lifting.
You will feel pressured not to be out lifted. You will use weights that
are too heavy for you and thus sacrificing your form just so it looks
like you are using a heavier weight. DONT DO THAT. No one cares how
much you lift. However people do notice someone using weights too heavy
for them and thus are swinging them around and using horrible form.
Don't be that person. Use whatever weight allows you to perform the
necessary reps with the PROPER FORM.
3.) Nutrition. Obviously you need proper nutrition to grow. You need
protein to build your muscles, especially after working out when your
muscles need them the most. Excellent sources of protein are fish, meats
including beef, pork and chicken. Also a protein shake consisting of
whey protein has been shown to be the most easily absorbed by the body.
Personally I always have a whey protein shake after my workouts and
if possible a piece of chicken or a can of tuna. If you are confused
as to which protein shake to try check out my reviews here
4.) Expectations. Do not expect to have huge 21" guns after a
few workouts. There are too many factors to know when you will see results.
It could be weeks, months and even years. It will take dedication and
motivation to achieve your results.
5.) Overtraining. Mentioned in rest secton is overtraining. When you
work your muscles before they have had a chance to fully recover from
the previous workout then you are just damaging them rather then developing
them. Thus if your body is still relatively sore and you just feel exhausted,
its your body telling you it needs rest. Try not to get into the habit
that if you are feeling the slighest bit tired or the slighest bit sore
from something else and using it as an excuse to miss your workout.
That is not preventing overtraining but is being a lazy pussy instead.
Finally here are some of lifts that I've had the most success with:
Note any of these that are unclear go to my training section and look
Twenty One's - This is a very popular exercise for building your biceps
and can be done with a barbell or dumbbell. First load it with about
60% of max curling weight. Now you do a standard curl but instead of
doing a full curl with 180 degrees you do it half way to 90 degrees
and your arm should form an L. You do that for seven more reps. Your
next set will be curling from the L position to full upright 180 degrees.
You do that for seven more reps. Finally your last set is just a regular
curl 0 degrees to 180 degrees. So three sets of seven is twenty one
and thus the name. You should try to go for two or three sets of twenty
one's and that will be a great biceps workout which you will feel the
Pyramids or Ladders - The other exercise I use for biceps is another
form of low weight high rep. Here you will load 70% of your max curl
weight onto a dumbbell or barbell. You will start out curling it eight
times. Have a one to two minute rest and then curl it twelve times.
Another one to two minute rest and then curl it sixteen times another
rest and then curl it twenty times. After that you go back down, twenty,
sixteen, twelve and finally eight. I usually aim for two or three ladders.
Preacher Curl - By eliminating your back this will really put the emphasis
on your biceps. Again you can either use a barbell or a dumbell. I switch
it around to add variation to my workout.
Hammer Curl - Holding the dumbell vertically like hammer you curl.
Very simple. As with all lifts use a weight you can handle and use proper
Incline Curl - Sitting on an incline bench I will use two dumbbells
around 85% of my max and do a hammer curl and at the top of the movement
straighten it out so it looks like a regular curl. I like this lift
since sitting on the bench prevents the use of your back or momentum.
The action of the hammer curl and then switching to a regular curl helps
adds a peak to your biceps.
Close Grip Bench Press - You do this like a normal bench press except
your grip is a lot closer. Their should be around 5 inches between your
hands, a good way to judge is if your thumbs touch each other.
Pulley Push Down - For this you will need an triceps pulley push down
machine. Can't really explain it, there is a bar attached to a pulley
with weights and you push down on it :)
Skull Crushers - Lie down on a bench, hold a E-Z curl bar above your
head and lock your elbows and drop the weight near your skull and then
raise it back up. I suggest you pyramid up in weight (10-8-8)
Triceps Kick Backs - Using a fairly light weight compared to other
exercises you perform a kick back by having your back almost parallel
to the ground with your face towards the ground and your arms start
at a 90 degree angel and from there move backward almost parallel to
your back. You can perform a twist at the end for added difficulty.
Overhead dumbell extension - One of my favorites as I feel an excellent
burn after performing 3-5 sets. With out a spotter you must be careful
getting the weight up there.
Probably the most ignored part of the arm but still important. I use
the following lifts:
Reverse wrist curls- Just like a regular curl except your palms are
facing outwards instead of inwards. If you use a barbell try to lock
Behind the back wrist curl- Load a bar with weight you feel comfortable
with and stand in front of it curl the weight as if you were revving
up a motorcycle.
Weight tied to rope - I don't know the official name for this but I've
seen them in lots of gyms. There is a few weight plates attached to
a rope attached to a wood bar. You stick out your arms directly across
holding the wooden bar and using your forearms twist the bar until it
pulls the string all the way up. Now lower it slowly and perform again
this time twisting in the opposite direction.
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