Next to chest, the question on how to get big arms seems to be the second most frequently asked one. In this article, I hope to answer how to get guns for arms by providing you specific arm routine that is designed to increase muscle mass, and by pointing out specific items that you need to consider in your quest for larger arm muscles.

The biceps and triceps are very small muscles and do not need much exercise to grow. In most cases the less the better. You have to remember that they are constantly being worked out from other exercises.

Concentrate on basic movements.

When training the biceps use exercises like E-Z Curls , Preacher Curls, Incline Curls, Lying Cable Curls (use overhead pulley and lie down on a bench), Reverse E-Z Curls (standing and on preacher bench), Hammer Curls and even Biceps Chins, which are performed by using a narrow underhand grip on the chin-up bar.

For the Triceps, concentrate on Parallel Bar Dips, Close Grip Bench Presses, Lying E-Z Triceps Extensions (preferably on a decline bench for better effect), Overhead Extensions and Triceps Pushdowns with a bar or rope. These are all great exercises.

Use perfect form when executing arm exercises. Utilizing less than perfect form will result in the utilization of other muscles in the body, thus taking away from arm stimulation. You need to concentrate and feel the biceps and triceps contract as you work them. Forget about using super heavy weights and jerking the weight. Practice perfect form and think isolation at all times.

For big arms, concentrate more on your triceps. Do you know why? It is because your tricep is 2/3 the size of your arm. Just imagine, your bicep is only 30% while your tricep takes up 60%. So if you are neglecting your triceps, you are neglecting 60% of your arms while working on the miniscule 30% called the biceps. Of course you still need to work on your biceps for that well rounded balanced muscular look.

Furthermore, since your triceps are involved in many other body building exercises such as military presses, bench presses and many other exercises, having strong triceps will help you to lift heavier in those other exercises and thus will be encouraging further muscular growth in other body parts.

Three Days Per Week for Six Weeks

Lying Tricep Curl / Press	2 Sets of 10 Reps
Tricep Press Down on Machine	2 Sets of 8 Reps
Barbell Curl	2 Sets of 10 Reps
Dumbell Standing Curl	2 Sets of 8 Reps

* Increase weight each week you can perform more than the recommended amount of repetitions. This arm routine can be done on Monday/Wednesday/Friday.

 

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