Training for Great Arms

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[ THE BICEPS ]


For Mass


Lift Heavy. Takes intense mental focus and concentration. Visualize your biceps growing! Do Barbell Curls and Cheating Reps.
For Length, Thickness


You must full stretch the biceps to the max and concentrate on working the lower one-third of the mass. Try prone curls or incline curls to really focus the biceps to the max.
Preacher curls work very well for isolation and thickness development. For even better isolation, try the single arm isolation preacher machine (Ex - Shown with two arms). Try rotating the wrists 180 degrees for your last set.

For Height


Concentration curls work well to build that peak. Use a dumbbell or cable for the movement. The intensity should be placed heavily on the top one-third of the muscle mass. Flex your biceps as hard as possible without causing them to cramp at the top of the movement for peak development.
This should really burn and give you a tremendous pump. Dumbell curls that cause your thumb to point outward by twisting the wrist towards the outside of your body as you lift the weight will build great height also. After completely burning the biceps strike some poses in the mirror emphasizing your peak.

For Mass & Outer Thickness


Any kind of curls that bring the weight in towards your chest, such as Close-Grip Barbell Curls or Close-Grip Preachers will develop great mass and outer thickness. Concentration curls that are done inward toward the center of the body will get that outer thickness growing too.
Mass & Inner Thickness


Hammer curls work very well for developing inner thickness. Hammer curls are where you face your palm inward rather than upward as you lift the weight in a semicircular arc. You will notice the difference in stress this places on the biceps. Also, some basic movements work will such as standing barbell curls (wide-grip), seated or standing dumbbell curls, incline dumbbell curls, wide-grip barbell preacher curls.


[ THE TRICEPS ]

For Mass


Use heavy weight on Close-Grip Barbell Bench, Dips behind the back, and Weighted Dips.
For Mass & Upper Triceps


Do dips, one-arm cable pressdowns, cable pressdowns (reverse and regular), and kickbacks very slowly and strictly, flexing completely. Hold the concentration briefly at the top of the movement.
For Mass & Lower Triceps


Weighted dips and dips behind the back in which you descend fully, but only go three-quarters of the way up force intense concentration on the lower portion of the triceps because stress is placed on them constantly during the set.

[ THE FOREARMS ]

Upper Forearms


Hammer curls, reverse wrist curls, one-arm cable reverse curls (Ex - Shown with two arms), and every other kind of reverse curls really hit this area of the forearms not to mention the biceps.
Inner Forearms


One-arm wrist curls, barbell wrist curls, and behind-the-back curls are excellent inner forearm builders.


give me reps if you like this article.

[maffie]

nice post

[Contract Killer]

Meh. Kind of a mass produced article. Everyone says the same things.

My arms have been blowing up recently since I started doing reps of 20-40. Light weight and feel just the contraction, too many people go too heavy on close grips and curls and end up using more hips and elbows than anything else.

[ironstrife]

Originally Posted by Contract Killer

Meh. Kind of a mass produced article. Everyone says the same things.

My arms have been blowing up recently since I started doing reps of 20-40. Light weight and feel just the contraction, too many people go too heavy on close grips and curls and end up using more hips and elbows than anything else.

how about for other body parts.. do you see the difference?

[Contract Killer]

Originally Posted by skyline1731

how about for other body parts.. do you see the difference?

yeah dude for sure. My back workouts are alot better now too. I just forget that my biceps exist and try to do as much of the pulling with my lats, it's insane the pumps I get. Calves as well, I used to do 5 sets of 8 for calves, now it's like 4 sets of 70.

[Dibatista]

Its not always the weight your lifting but how you lift it, form is more important in some cases then lifting 20 pounds more then you should.

[kloczko979]

yea i realized that low weight at higher reps blows the muscle up alot more then it does low rep high weight

[lowroller]

i enjoy going for mass then going for high reps.. low reps with high intensity sets work fine.

[lowroller]

bump

[nick888]

Originally Posted by kloczko979

rep some of my good posts plz and thx

Age: 15
Height: 5'8"
Weight: 160
Arm: 14" Goal for Janurary 2006 16-17" at least
Forearm: 11.25" Goal for Janurary 2006 13-15" at least
Calf: 15" Goal for Janurary 2006 17-18" at least
Thigh: 24" Goal for Janurary 2006 30" at least
Chest: 38" Goal for Janurary 2006 42" at least
B/F: 12.5% Goal for Janurary 2006 8% at least

Max Incline Leg Press 385
More to come...

Free Safety/ Tight End

I hate to break it to you, but you may end up being very disapointed come january. Those are some very huge gains. Especially your forearms and calves which take longer to grow. Maybe if you go on a massive bulking cycle for a long time. But then you wont have 8% bodyfat.

[lowroller]

Originally Posted by nick888

I hate to break it to you, but you may end up being very disapointed come january. Those are some very huge gains. Especially your forearms and calves which take longer to grow. Maybe if you go on a massive bulking cycle for a long time. But then you wont have 8% bodyfat.

Thats what i was thinking for him aswell.. my forearms grow pretty good and my calves but not that drastically (sp?).. im going on a bulk and im trying to get 14" forearms from 12"..

[KMMuscle24]

its a so/so article I saw some stuff in there that could've been written better,or better exercises etc.