Home » Health » Muscle Building

How To Build A Massive Pair Of Arms

Aug 17, 2007
It's no secret that every serious lifter out there desires an impressive pair of strong, muscular arms. Who wouldn't be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps? Who wouldn't love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt? While developing muscular arms is usually at the top of many peoples' agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains. In order to gain the proper insight into effectively stimulating arm growth, we must first recognize three basic truths:

1) Relatively speaking, the biceps and triceps are small muscle groups.
2) The biceps receive heavy stimulation during all basic pulling movements for the back.
3) The triceps receive heavy stimulation during all basic pressing movements for the chest and shoulders.

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 misinformed people, week in and week out, slaving away on endless sets of bicep curls and tricep extensions?

It's very important to understand that the biceps and triceps receive a very large amount of stimulation from all of your chest and back training. In fact, a lot of the time when you reach muscular failure on a chest or back movement, it is actually your biceps or triceps that give out first! Couple this with the fact that your biceps and triceps are already small muscle groups to begin with and it becomes quite clear that direct arm training is of minor importance.

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. Overtraining 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 pressdowns. Strong, muscular arms are mostly a product of heavy chest and back training. If you are able to 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.

This is not to say that no direct arm training is necessary, just not very much. Here is a sample arm routine that you can use as a part of your program:

Barbell Curls - 2 sets of 5-7 reps
Standing Dumbbell Curls - 1 set of 5-7 reps

Close-Grip Bench Press - 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!
About the Author
Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. You can learn more by visiting his website: http://www.MuscleGainTruth.com/href>
Rating:
Please Rate:
(Average: Not rated)
Views: 181
Print Email Report Share
Article Categories
    • Artists
    • Gambling
    • Humanities
    • Humor
    • Movies
    • Music
    • Photography
    • Tattoos
    • Television
    • Classic Cars
    • Motorcycles
    • Recreational Vehicles
    • SUVs
    • Trucks
    • Vans
    • Branding
    • Business Opportunities
    • Careers and Jobs
    • Corporate
    • Customer Service
    • Direct Mail
    • Entrepreneurship
    • Ethics
    • Financing
    • Franchising
    • Home-Based Business
    • Human Resources
    • Import and Export
    • Leadership
    • Management
    • Market Research
    • Marketing and Advertising
    • Negotiation
    • Network Marketing
    • Networking
    • Organizational
    • Presentation
    • Project Management
    • Public Relations
    • Small Business
    • Strategic Planning
    • Team Building
    • Telemarketing
    • Training
    • Data Recovery
    • Databases
    • Games
    • Hardware
    • Networks
    • Operating Systems
    • Programming
    • Security
    • Software
    • Spyware and Viruses
    • Ask an Expert
    • College and University
    • Home Schooling
    • K-12
    • Languages
    • Online Education
    • Psychology
    • Accounting
    • Credit
    • Currency Trading
    • Debt Consolidation
    • Insurance
    • Investing
    • Leasing
    • Loans
    • Mortgage
    • Mutual Funds
    • Personal Finance
    • Stock Market
    • Structured Settlements
    • Taxes
    • Wealth Building
    • Coffee
    • Cooking
    • Gourmet
    • Recipes
    • Wine and Spirits
    • Arts and Crafts
    • Babies
    • Collecting
    • Elderly Care
    • Genealogy
    • Hobbies
    • Parenting
    • Pets
    • Pregnancy
    • Woodworking
    • Feng Shui
    • Gardening
    • Home Appliances
    • Home Security
    • Interior Design
    • Landscaping
    • Affiliate Programs
    • Article Marketing
    • Auctions
    • Audio
    • Banner Advertising
    • Blogging
    • Broadband
    • Domain Names
    • E-Books
    • E-Commerce
    • Email Marketing
    • Ezines and Newsletters
    • Forums
    • Internet Marketing
    • Link Popularity
    • Pay-Per-Click
    • Podcasting
    • RSS
    • Search Engine Marketing
    • Search Engine Optimization
    • Security
    • Social Media
    • Spam
    • Video
    • Viral Marketing
    • Web Design
    • Web Development
    • Web Hosting
    • Copyright
    • Cyber Law
    • Intellectual Property
    • National, State, Local
    • Patents
    • Regulatory Compliance
    • Trademarks
    • Buying
    • Selling
    • Baseball
    • Basketball
    • Boating
    • Cycling
    • Extreme Sports
    • Fishing
    • Football
    • Golf
    • Hockey
    • Hunting
    • Martial Arts
    • Running
    • Scuba Diving
    • Soccer
    • Swimming
    • Tennis
    • Dating
    • Divorce
    • Marriage
    • Weddings
    • Astrology
    • Buddhism
    • Christianity
    • Faith
    • Hinduism
    • Islam
    • Judaism
    • Meditation
    • Metaphysical
    • New Age
    • Cable and Satellite TV
    • Cell Phones
    • Communication
    • Gadgets and Gizmos
    • GPS
    • Satellite Radio
    • Video Conferencing
    • VoIP
    • Addictions
    • Coaching
    • Goal Setting
    • Motivational
    • Stress Management
    • Time Management
    • Clothing
    • Electronics
    • Fashion
    • Gifts
    • Jewelry
    • Causes and Organizations
    • Environment
    • History
    • Holidays
    • Men's Issues
    • Nature
    • Philosophy
    • Politics
    • Women's Issues
    • World Affairs
    • Air Travel
    • Camping
    • Cruises
    • Destinations
    • Outdoors
    • Article Writing
    • Book Reviews
    • Copywriting
    • Fiction
    • Non-Fiction
    • Poetry
    • Quotes
    • Screenplay
    • Tools and Resources