Having big arms is a good way to show off your fitness. For you to have such arms, make sure you are prepared to work really hard.
The arms have got two groups of muscle namely: biceps which are at the arms front and contract fully when you curl your arms and the triceps, which are at the arms back and contract when you straighten your arms. The biceps are used to pull things your way and the triceps away.
When you curl a weight, then you are working on your biceps and a bodybuilder should ensure that both movements exert the muscle. When you press away the bar, then you are working the triceps. And just as the biceps, both movement sides should be exerted.
For Bigger arms, workout out is supposed to be done once every week. You need not worry, during the other muscle build up routines, your arms will also get to exercise. On that day, you should work your arms muscles to total exhaustion.
Biceps Exercise
- Dumbbell and Barbell curls: Can be performed while you are seated or standing and on 10 reps of three sets of the following: Seated barbell close-grip curl, Standing cheat close-grip curls, standing cheat close-grip curls, incline barbell face forward curl, lying on high-bench face-forward barbell curl, dumbbell incline curl, Easy curl bar reverse-grip curl, Easy curl-bar Scott bench concentration curls, and Easy curl-barclose-grip flat preacher curls.
Triceps Exercises
- Curls, press-down triceps presses.
- Close-grip standing triceps curls.
- Close-grip seated triceps curls.
- Flat bench supine French press
- Press and curl supine triceps.
- Wide-grip reverses bench press.
- Dumbbell triceps standing press.
- Press downs triceps machine.
- Triceps press down reverse grip.
- Towel, wall pulley or rope standing triceps press.
- Wall pulley bent over triceps extensions.
Super Sets
If you are an advanced bodybuilder, alternate triceps and biceps exercises so that the workout time will be shortened, and still successfully complete the exercises. Have a minutes rest in between each alternate.
Once you have torn down the muscles, the next step is to rest and rebuild the tissues and this is done by a good diet consisting of high-protein, wheat germ oil, fats, amino acids, kelp tablets, desiccated liver, and also protein supplements.