mmuscle

Hello all,

I'm getting the urge to stand on a box and preach again. So here's my advise on growing decent arms. I hope that some of you find it useful.

To exercise the arms you need to really concentrate on the following.

1. The Biceps
Now most people have a favourite bicep exercise, which they tend to favour. Whether it is the dumbell curl, the standing barbell curl, or the preacher. This is a problem, because when we find an exercise that we like, we tend to stick to that exercise. This is a particular problem with bicep exercises. The fact of the matter is that every muscle group adapts quickly to any given excercise and then simply stops growing.

So the solution to this is simple. Instead of sticking to that favourite three sets of whatever exercise, three times a week, Vary! One time you might favour the sitting dumbell curl, another time the preacher and another time the standing barbell. This variety prevents the biceps from becoming accustomed to a set routine. This results in bigger and more defined muscles.

2. The Brachialis
The Brachialis is located beneath and to the sides of the biceps and is usually not specifically trained. Which is a shame, because when you do train them, they add mass and definition to the entire upper arm.

Training the brachialis is very simple. The best way is by performing the Hammer curl. An excercise that is done by holding a dumbell in each hand and lifting the arms alternately in a motion that (not surprisingly) mirrors that of hammering a nail.
This exercise not only adds definition and mass to the upper arm, but as a bonus it also puts strain on the forearms, helping also to define these muscles.

3. The Forearms
To put the final glossy finish to the arms, its worth incorporating the odd set of forearm curls into your routine. Something that most people don't bother with, assuming that they are being worked inadvertantly when performing other exercises. This is true to a point, but to gain specific definition and size to the forearms the odd set of forearm curls is definately worth doing.

To perform the forearm curl, rest your arms on a flat bench with your hands hanging over the side and facing upwards. Then, with a light barbell in your hands, curl your hands forward and back. Believe me, even with a relatively light weight this exercise soon exhausts the forearms.

Well once again thats my piece for the day. I hope that some of you find it useful.

mmuscle

http://www.makemuscle.net

winger

I like that. I do hammer curls myself. I also do reverse curls that was not mentioned. But to get big arms you need to work the tricep which has 3 heads, to the biceps two. Some say work legs and your arms grow (James Titor). The body trys to ballance itself.

hackskii

To top off the big arm post.
The bicep has 2 heads.
The tricep has 3 heads.
The tricep is the biggest 2/3 the size of the arm. Also the strongest muscle in the arm.

I would however not train the arms more than once a week (just me) as they get hit
alot on other lifts, back for biceps, chest, shoulders for the triceps.

I feel that heavy compound exercises will work for the arms all by itself. I work arms but not with the intensity of the major muscle groups.
Now forearms on the other hand are my lagging part on my arms. :boohoo:

__________________
Power over others is weakness disguised as strength.

Scott

kyrocera

I agree with both of you, I do Hammer Curls for my biceps and Reverse BB curls for my forearms. But I only do 1 excercise specifically for the triceps (Over head tricep ext) as they get a worked with my chest workout (press's etc)

winger

I agree to a point. But dont your biceps get worked on back day?
There is a mod on the board that dosn't even work arms at all. They get hit with basic compound excercises. Your a good man kyrocera.;)

crazycacti

First person to agree with u there winger - basic compound exercises should be the basis of everyones training, unless of course ur ronnie coleman or have arms the size of lee priest!

I personally have a thinking similar to james titor. I believe there is no way ur arms can get any bigger unless u eat well and do the 3 basic exersises: SQUAT, deadlift and bench (db or bb). If u have 16'' arms at 200lbs there is no way u can have 20'' arms until u are at least 240/250lbs.

Hacks - agree totally - why were the triceps missed out?? i was expecting to see them in there after (if not before) biceps - good advice on mixing up ur exercises though mmuscle- i believe in cycling everything.... different exercises, reps per set, creatine, vitamins, other supplements and esp protein!

Killerkeane

well said by crazicacti.
You want big arms and yet triceps hasnt been mentioned!

Weighted dips till you drop baby!

hackskii

Me too! Everything, nice!

__________________
Power over others is weakness disguised as strength.

Scott

winger

Bump crazy.

ONE SMART COOKIE

If you want bigger arms isolation is the key.

crazycacti

thought someone might throw a spanner in the works :p

ONE SMART COOKIE

No spanner here just an observation!!!!

hackskii

We have some of the bicep boys working out in our gym.
I think they curl the same on the dumbbells as they use on the dumbbell bench.

__________________
Power over others is weakness disguised as strength.

Scott

ONE SMART COOKIE

What you and your winger,lmao

winger

You just cant stop thinking about me can you. You stalker you.