How To Get Big Arms Fast!
It seems that every guy that hits the gym wants to know how to get big arms! Every guy that goes to the gym wants bigger arms but not many do the right things to achieve big guns.
When you are a beginner your best gains for your arms will still come from heavy compound lifts. That means presses, chin ups, pull downs and rows. Working hard at these with heavy weights and good form and increasing the weights used over time will ensure the greatest arm growth for those relatively new to lifting.
However after a few months or even years of training an intermediate lifter will need to specialise his arm training if he wants to continue to increase his arm size.
Before we get into specifics lets think about the muscles we need to train. The first one that I bet springs to your mind are the biceps. Those bulging (hopefully) muscles on the front of your upper arms are normally the first trained, everyone knows how to do a bicep curl and has probably done their fair share.
But what most people don’t realise is that real arm size largely comes from the triceps. Roughly 2/3rds of your arm girth will be your triceps so lets make sure we don’t neglect our triceps!
Finally most people don’t really think about their forearms but they are of course the most visible muscles of the arms through a t-shirt. The brachialis muscle, which runs from the front of the upper-arm, down to the upper-area of the forearms, has a lot of potential for growth. So do the other muscles of the forearm however for beginners and intermediate trainers these are best trained with heavy deadlifting, pullups and rows etc rather than wrist curls or any other low weight exercises.
So here’s a great arm routine to add inches fast…
A1: Close grip, palms up pull down
nbsp; 3 sets of 6-8 reps 40X0
A2: Standing barbell curl 3 sets of 12-15 reps 40X0
B1: Close grip bench press 3 sets of 6-8 reps 40X0
B2: Scull Crushers 3 sets of 12-15 reps 40X0
For those a little confused let me explain. A1 and A2 are a superset, you must complete the first exercise to failure then move to the next exercise without resting and complete to failure. The same applies to B1 and B2. 40X0 means 4 seconds negative no pause explosive concentric no pause. The negative is the easier half of the movement ie the lowering phase in a barbell curl or bench press and the opposite for pull downs as your are pulling the weight down rather than lifting it.
So there you have it you wanted to know how to get big arms and now you have a brutal workout to do just that!
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