How To Build Big Arms

Are you constantly seeking the answers to building big, muscular arms? If so, keep reading because I'm going to give you a blue-print to build some cannons!

The upper arms are comprised of the Biceps and the Triceps muscles. The Biceps has 2 "heads" or big strands of muscle. The Triceps has 3 heads. This means that the Triceps make up 2/3 of the total circumference of the upper arms.

The major muscle in the forearms to be concerned with in your quest to build big arms is the Brachialis muscle. This is the "meat" of the forearm and must be trained at the right time in order to maximize muscle size in both the upper arms and forearms.

With these things in mind, here are some things you need to include in your arm training:

Perform no more than 2-4 sets of biceps, triceps and forearm exercises per workout. It's a big mistake to try to add muscle size by doing 10-15 sets of biceps training, followed by 10-15 sets of triceps training. When I used to train guys seeking bigger arms, I reduced training volume to only 2-4 sets each for biceps and triceps and their arm growth was phenomenal.

The next thing that my clients did to increase the size of their arms was to train them in the same workout at times, then switching to workouts where the biceps and triceps are separated. If you perform them in the same workout be sure to do your biceps training first, followed by the triceps. Training the biceps first lubricates the elbow joints a bit for the pending triceps training. Having some blood in the biceps also helps you get a better stretch in the triceps to incorporate more muscle fibers. This results in better overall growth.

When training Biceps, all you need to do is include some type of a Curl exercise where your wrist is supinated (palms facing forward), and some sort of a Hammer Curl exercise where your thumb is facing up. This simple combination will hit both heads of the biceps group as well as the brachialis. Just be sure to do the curl first, followed by the hammer curl.

For triceps training, you should include some sort of an extension exercise and a pushdown exercise. This combination of 2 types of movements allows you to stimulate all 3 heads of your triceps, especially the long head which is difficult to train directly. Be sure to do your Pushdown exercise first, followed by an extension, close grip press or Dips.

If you're a beginner you should train each muscle group 3 times per week to make the best progress. After 6 months of steady training you can reduce your training for each body part from 3 times per week down to 1 or 2 times per week.

Be sure to keep a cadence of 2 seconds to lift the weight on each exercise followed by 4 seconds to lower the weight. Eat good, quality calories, train the rest of your body hard as well, and be consistent. Building big arms is easy when you abolish the myths.


Steve Preston is a world-renowned Sports Performance Specialist as well as a former World-Class Powerlifter. He holds a Master of Science and is a Physical Education Specialist as well. For more tips on How To Build Muscle Fast, go to [http://www.totalmusclemass.com]

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