no secret that every serious lifter out there desires an impressive
pair of strong, muscular arms. Who wouldnt be happy with
tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped
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:
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:
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?
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
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.
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:
Curls 2 sets of 5-7 reps
Standing Dumbbell Curls 1 set of 5-7 reps
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!
Nalewanyj is a bodybuilding expert, fitness author and writer
of top-selling Internet Bodybuilding E-Book: The Truth About Building
Muscle. If you want to learn how to build maximum lean muscle
mass and strength as quickly as possible, visit his website: http://www.MuscleGainTruth.com/