Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Arm Training - Building Muscle for Bulging Bis and Tris


Let's face it, most guys who start lifting want two things - a big bench and big arms. So in this issue we're going to talk about bi's and tri's and I'll share a very effective routine for adding inches to your arms in a very short amount of time.

Everyone wants big arms and it seems as if no one is satisfied with their current arm size. This seems rather strange, since most people constantly blast their arms. There are a few reasons that people don't make the progress they want when it comes to packing on inches to their arms.

First, they don't work the big muscles of the body hard enough. Your arms just aren't going to grow if your big muscles, like your back and legs, aren't growing. You need to work your legs and back hard and concentrate on upping your poundages for these body parts, if you want your arms to grow. Your arms will only get so big without the rest of your larger muscles getting big as well.

Secondly, a lot of people focus on working their biceps, when in fact the triceps make up almost 70% of the size of your upper arm. If you want to build big arms, focus on your triceps not your biceps.

And third, most people overtrain their arms. They do as many or more sets for their arms, and do those sets harder, than they do for their back, chest or legs. And on top of that, most exercises for the back and chest also work the bi's and tri's very hard. You have to cut back on the work you do for you arms and up the intensity. Quality, not quantity.

Here's a kick ass routine guaranteed to add muscle to your arms. It's extremely short. Don't let that fool you. If you perform it with the right level of intensity and your nutrition program is solid, your arms will grow.

Biceps

One repetition chin up
Biceps Curl (dumbbells or barbell)

Perform these two exercises back to back as a superset with no rest between sets.

Triceps

One repitition dip
Tricep extension (one dumbbell in both hands)

Perform these two exercises back to back as a superset with no rest between sets.

Seems easy, doesn't it? Here's the key. For both the one repetition chin up and the one repetition dip, you take thirty to sixty seconds to raise yoursel up (the positive part of the rep) and thirty seconds to lower yourself (the negative part of the rep).

When you can take 60 seconds up and 60 seconds down, add weight. Do 6 - 8 regular reps on the curls and extensions and train to failure.

Do this routine three times per week, for no longer than 2 weeks at a time. If you are currently using a routine that includes a lot of sets for your arms, you may want to drop direct arm training for a week before trying this routine, otherwise you'll quickly overtrain.

Keep your back and chest training to a minimun while performing this routine.

Gregg Gillies is the founder of http://www.buildleanmuscle.com and the author of Get Fit Fast. He articleshave appeared in Ironman Magazine and he is a regular contributor to Body Talk magazine. Check outhis site on building muscle and losing fat


MORE RESOURCES:

3 Loading Schemes to Build Muscle Size
STACK News
Fatigue, on the other hand, causes your body to recruit more muscle fibers. So if you curled 30 pounds until fatigue set in, you would work most of your muscle fibers. To build muscle, you need to work both fiber types and activate as much muscle as ...



Your Houston News

You can build muscle in your prayer life with stillness, simplicity
Your Houston News
Learning to pray is like going to the gym for the first time. I had a friend in college who wanted me to sign up at a gym and start working out with him. In our first session we started with the bench press. He put a bar on the weight bench. I quickly ...

and more »


Doctor Tipster

How do you lose fat and build muscle at the same time
Doctor Tipster
To lose fat and build muscle and the same time, you will need to have a goal. You need to set a goal of how much body fat you want to lose and how much muscle you want to gain. Without a set goal, the possibility of achieving them will be less ...



Build Muscle in Less Time With Massed Practice
STACK News
What do recovering stroke patients and many athletic trainees have in common? Both lack efficient neural pathways for necessary movements, and both would benefit from an increased ability to build muscle. When a person has a stroke, the blood supply to ...



Get intense, build muscle and burn fat with new Ignite by SPRI Fitness Media ...
The Mercury
The Mercury is engaged in a year-long effort, Fit for Life, designed to promote healthy living. Visit the NEW website at pottsmercfit4life.wordpress.com for more stories. Also like us on Facebook at www.facebook.com/MercFit4Life and follow our efforts ...



Men's Fitness

5 Ways to Add Inches to Your Arms
Men's Fitness
The biceps and triceps are beach muscles, so what? Not only does blowing them up with an incredible pump feel great, but they make you like Greek god. Instead of grinding out standard barbell curls for 3 sets of 10, give these unique tweaks to an arm ...



PR Newswire (press release)

Get Intense, Build Muscle & Burn Fat With New Ignite By SPRI Fitness Media ...
PR Newswire (press release)
NEW YORK, Oct. 30, 2014 /PRNewswire/ -- SPRI, the leading manufacturer and distributor of exercise products, announced today its extension into fitness media with its new Ignite by SPRI at-home workout series. Capitalizing on the high-intensity ...

and more »


The 8 Best Ways to Switch Up Your Plank
Men's Fitness
You are here. Home / Training / Build Muscle. The 8 Best Ways to Switch Up Your Plank. Change up your boring plank to inject new life into your routine and make your abs pop. by Jon-Erik Kawamoto, M.Sc.Kin.(c), C.S.C.S., C.E.P.. The 8 Best Ways to ...



NBA.com

Pelicans' Tyreke Evans has been drastically improved three-point shooter early ...
NBA.com
“All the work he's put in, after practice every day, he's still out on the court shooting. That's so important, to build the muscle memory. He had to be willing to put in the time to build muscle memory. Then he started to see certain things getting ...



Training Triggers Strength Gains for Wounded Troops
Department of Defense
Marine Corps Staff Sgt. Brandon Kothman started BFR three months prior to knee surgery to build muscle strength and function, then resumed training immediately after. His surgeons told him he should be back running in nine months to a year, but thanks ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.