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How to build big arms

By Brad Johns

Most guys and some girls when they start working out at the gym, want to develop muscular arms. The reality is that the majority of iron lifters out there have a very poor understanding of how to properly train their arms for maximum gains.

It's no top secret that any serious lifter at the gym seriously want a formidable set of strong, muscular arms. Who wouldn't be happy with tall, peaking biceps with matching rock-hard, horse-shoe-shaped triceps? Think Ronnie Coleman's twin peaked bicep. Who wouldn't love to obtain a set of ripped, well-developed guns forcefully bursting through the sleeves of their shirt? Ok so even though building muscular arms is usually within the top goals of numerous peoples' goals inside the health and fitness center. Commonly, virtually all lifters out there have got a poor understanding of the best way to appropriately train their arms for maximum gains.

There are three basic truths, when you want to effectively stimulate arm growth:

1) Relatively speaking, the biceps and triceps are small muscle groups.

2) The biceps get plenty of stimulation through all the standard pulling actions for the back.

Three) The triceps obtain stimulation with all the fundamental pressing actions for your chest and shoulders.

OK, so what do these 3 points tell us about effective arm training? The most important thing for you to realize is this: For maximum gains in muscle size and strength, the biceps and triceps require only a very small amount of direct stimulation! So why is it that every time I enter the gym I see the same dumb arse people, week in and week out, slaving away on endless sets of bicep dumbbell curls and tricep extensions?

You have to get it in your head that the biceps and triceps receive a really big volume of stimulation from your whole chest and back training routine. Actually, when you achieve muscular failure on a upper body exercise, it is actually your biceps or triceps that give out first! Add this to the fact that your biceps and triceps are only small muscle groups to start with and it ought to be pretty obvious that lots of immediate arm training is of a small relevance.

Remember, your muscles do not grow in the gym. The work that you accomplish as you train with weights is merely the "spark" that sets the wheels of the muscle growth process into motion. The real magic takes place out of the gym while you are resting and eating, as this is the time when your body will actually be synthesizing new muscle tissue. Because of this, it is vital that you do not overtrain your muscles. You must always make sure to provide them with sufficient recovery time if you want to see impressive results. Over training can actually make your muscles smaller and weaker.

If you're looking to achieve serious arm growth, you must stop placing so much emphasis on direct arm movements. Forget about performing endless sets of concentration curls and tricep press downs. Strong, muscular arms are mostly a product of heavy chest and back training. If you can accept this basic truth and place the majority of your focus on building up the muscle size and strength in your major muscle groups, you will prevent yourself from overtraining your arms and will therefore yield greater overall gains in bicep and tricep size.

Alright, I'm not stating that you don't have to do no arm training. Just not a lot of it. Here is a sample arm routine that you can use as a starter:

Barbell Curls - 2 sets of 5-7 reps

Standing Dumbbell Curls - 1 set of 5-7 reps

Close-Grip Bench Push - 2 sets of 5-7 reps

Standing Cable Pushdowns - 1 set of 5-7 reps

Take all sets to complete muscular failure and focus on progressing each week by using slightly more weight or performing an extra rep or 2. If you can incorporate this way of thinking into your arm training, you will achieve arm size beyond anything you previously thought possible or the results you have been getting.

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