HOW TO BUILD BIG ARMS
Growing big arms is more part of hardwork as growing big chest.
Every guy who goes to the gym literally wants to get a big arm,me included because this is the part of body muscle you can flex easily.
Let’s say you love short sleeves polo or shirts because you love to show of your arms and it’s ok you love to show of your arms through short sleeves because you did the hardwork,so it’s always ok and worth it.
So in this article am go to show you how to grow each part of your arm with 3 different exercise.
The different parts of the arms are namely:
So lets get started with the biceps.
A)The biceps is the smallest muscle of the arm and has only two parts which are brachi and the brachialls.
Training biceps often wouldn’t be necessary as it is a smallest muscle
of the arm and shouldn’t be trained often due to it needs time to go after workout.So atleast once or twice a week is ok.
Biceps don’t get your arm’s that big,so training them often won’t make your arms that big.
So here are the 3 exercise you should perform to grow your biceps;
Concentration dumbell curl
Inclined dumbell curls.
The barbell curl-
I find the barbell curl to be very effective to grow the biceps as it engages the two parts of the biceps.
I don’t usually go too heavy when training with barbell as it will help your tose to go smoothly and squeezing the muscle very hard.
I go wide and close grip.
I go 4 set x 15 reps starting the first set with wide grip and the next set close grip.You know,switching the close and wide grip in between the set.
Your tose should go like this.;
Carry the barbell and let your hands rest on your quad with the barbell and then tose it up to your chest level to drop it down to quad.
I started this bicep exercise recently and I found it very effective.
This particular exercise tears the muscle as it engages the muscle on the bicep more.
I go for a light dumbell as you would want to keep a stable tose and not putting more strain to your lower back.
I don’t rest in this set,I go straight 4 set without resting as I want to hit the bicep muscle really hard, so after hitting the left hand,I transfer to right hand and continue till am done with the set.
I go 4 set X 20 reps.
The inclined dumbell curl-
Your bench press shouId be inclined and get a dumbell you are ok with and then drop each dumbell by your the side on the left and right,seat on the bench press, pick the dumbell up,lie on the bench press which
should be inclined,rest your arms backwards and then drive the weight up steadily.
You can move the both arms up at time but to maximize the gains,I tend to go each.Meaning I drive the left hand first and then the right.
I go 4 set X 15 reps.
This is the biggest muscle of the arms.
It has three parts namely;
The triceps make’s the arm big, so I suggest you train your triceps more often like 2-3 times a week.
Exercise you should do to grow your triceps are;
Close grip bench press
Lie down triceps extension.
This exercise is a sure bet to grow a big triceps as it hits the tricep really hard .
So the weight on the pull down tricep machine which will allow you hit the triceps hard.
So going too heavy than you can drive in is not an option as you will make no gain with it.
Also during the pull down, you don’t want your forearm to go up much as it will reduce the tension at which you are driving into the triceps.
I go 5 set X 15 rep.
Close grip bench press-
As the name indicates close grip,you have to keep your hands a bit locked.
It looks like a chest exercise, but it isn’t.
The movement goes below your chest.
Starting with a plate and slowly increase the weight.
When doing this exercise,you should try as much as possible to not squeeze your chest.
The goal is to hit the triceps.
So do this correctly.
Lie down tricep extension-
In this exercise, you would have to use a light plate on the barbell as your tose have to be stable. So get a light plate on your barbell,keep your hand locked a little bit,carry the barbell up and move forearm back and drive it back up. I go 5 set X 20 rep on this exercise.
If you really want to get a big arm then you better don’t leave the forearm workout out.If you train you biceps and tricep only,you arm will look a bit odd as the forearm would be thin. The forearm exercise does engage the biceps a little bit I would say. So here are the fore arm exercise you should be doing.
Reverse wrist curl
This exercise quite looks like barbell curl move but you curl in but in reverse curl you will have to reverse the weight up twist your forearm up to squeeze in gains. This exercise works the down part of your forearm. The exercise can be done with a light dumbell or a light plate on the barbell but I prefer light plate on barbell. I go 3 set X 20 reps.
I love this exercise in particular as it engages the bicep and the forearm giving the same proportion of squeeze and pump to each muscle (bicep&forearm). This exercise is performed with dumbells. I can go for a heavy or light dumbell. The tose is performed just as the name says(Hammer tose). I go 3 set X 15 reps on hummer curl. And lastly the reverse wrist curl.
Reverse wrist curl-
This exercise engages your front forearm.I rarely see anyone perform this exercise in the gym or in workout videos but I believe it should be done. So this exercise can be performed sitting or standing and should be done with a light weight on barbell so as not to injure your wrist. While standing,carry the weight up and hold in a close grip form and gently twist your arm up and down. Then when sitted,carry the barbell and place your forearm on your quad as a support to help you perform to tose. Your wrist should be out, then gently twist your wrist up and down.I go 3 set X 20 reps. So these are the exercise you need to build a big arm.
If you enjoyed the article fill in your details in the newsletter below and hit this subscribe button to be updated when a new article is up on this blog. Thank you for reading,feel free to ask any question on the comment section.