Arm Building Tips


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7 Tips For Building More Explosive Arms

Training at a gym these days seems to be all about "functional training" instead of building muscle mass. Lifting great amounts of weight is not really useful if we can throw out our backs just bending to take the baby out of the car seat.

However, when your focus is on building superhero-sized muscular arms, lifting weights and doing direct triceps and biceps exercises is necessary. To build your arms' lean muscle mass follow these seven tips for explosive arms and jump-start that growth.

USE ALL RANGES OF REPETITIONS IN TRAINING

Using a variety of ways to stimulate the muscle tissue leads to maximized muscle growth. It's not a matter of whether you need to use one level of repetition or another. All three are needed stimulate triceps and biceps in different ways.

Athletes (such as weight-class fighters) who want to maximize their muscle power need to primarily focus on low repetition drills using a high rep speed.

Bodybuilders need to focus on those same reps, drills and speed.

Bodybuilders also need to add sets that give you the maximum time under tension possible to develop your muscles' cross sections.

A general rule for maximizing your arm muscle size is to divide your training time into thirds: one third low repetitions, one third in moderate reps, and one third in sets of higher reps.

ADD MORE DIRECT ARM WORK IN TRAINING

If your arm muscles aren't growing, you may need to get into more direct arm training work. Increasing your frequency of training is important as well. Make sure your muscles are well rested before starting your program. When you're ready to start, I recommend training with nine to twelve working sets weekly.

Don't try to use one workout to do all the sets. Three weekly arm muscle workouts will achieve the arm growth you desire while allowing enough recuperation time between workouts.

Start with doing three weekly workouts for a month. Then if you're progressing and recuperating well each week, add more volume: one or two more work sets each week for another month. Still doing well? Add another set or two for the third month. Then take a well-deserved rest. Use this high-frequency routine:

USE MORE DIRECT ARM WORK IN TRAINING

If your arm muscles aren't growing, you may need to get into more direct arm training work. Increasing your frequency of training is important as well. Make sure your muscles are well rested before starting your program. When you're ready to start, I recommend training with nine to twelve workout sets weekly. Don't try to use one workout to do all the sets. Three weekly arm muscle workouts will achieve the arm growth you desire while allowing enough recuperation time for your muscles between workouts.

Start with doing three weekly workouts for a month. Then if you're progressing and recuperating well each week, add more volume: one or two more work sets each week for another month. Still doing well? Add another set or two for the third month. Then take a well-deserved rest.

Use this high-frequency routine:

Monday: Do 5 sets of Barbell Curls with 5 repetitions.

Do 4 sets of Skull Crushers with 7 reps.

Wednesday: Do 4 sets of Incline Dumbbells in 8 to 12 reps.

Do 4 sets of Unilateral Overhead Dumbbell Extensions with 8 to 12 reps.

Friday: Do 2 sets of Preacher Curls with 12 to 15 reps.

Do 3 sets of V-Bar Pushdowns with 12 to 15 reps.

USE LESS DIRECT ARM WORK IN TRAINING

Some guys don't make any progress in increasing their arm size for the opposite reason. Over-training is the most commonly made mistake in arm training.

Consider this: when you do back exercises that include elbow flexion as well, you are actually including your biceps. Shoulder and chest pushing exercises (on bench, standing barbell, or inclined dumbbell presses) put a lot of stress on your triceps.

That does not necessarily overload these muscles at the time, but the overall cumulative stress that can really add up. A week's worth of high incidents of pushing and pulling from which your triceps and biceps must recover is too much. The end result is no arm muscle growth.

PRACTICE TARGETED FORM IN ARM WORK TRAINING

If your goal is to grow the arms of a bodybuilder, you must focus on training your triceps and biceps, and not on elbow flexion and extension. It's great for our male egos to be able to lift mega weights but to grow bigger arms, your form is more important than any amount of weight. For safe training you must make sure any stress is on your muscles and not your joints. To be sure your form is correct:

Be able to make the lowering, or eccentric, part of the rep controlled enough to last for up to three seconds. (Don't do it on every rep but make sure you can do it.)

Focus only on the muscle on which you are working. For example, picture the brachii or your bicep shortening into a curl and lengthening on the way out of it.

Focus on really feeling your triceps and biceps as they work through training.

If you don't have that good muscle-mind partnership, slow down or lighten the weight until you are able to improve your form.

GET LEANER TO GET BIGGER

Did you know that your shoulders, triceps and biceps will automatically look bigger when you get rid of any fat between them? When I begin dieting before a contest, someone always tells me how huge my arms look. It happens every time. I may actually have lost ten pounds, but all they see is my arms (muscles) appearing larger because there is no fat layer covering them. Getting leaner makes your arms look better and bigger.

TRAIN YOUR TRICEPS AND BICEPS TOGETHER IN ARM WORKOUTS

Training your triceps and biceps on the same day in a workout session just for your arm muscles has repeatedly proven to be the best technique for assuring arm growth. A great strategy for moving your arm hypertrophy the way you desire is to train the biceps and triceps and their brachialis together in the same workout session. Be sure to train when you're fresh so you're full of glycogen and ATP.

TAKE CARE OF YOUR ELBOWS

Healthy elbows are fundamental to well-muscled arms. I speak from personal experience when I tell you it is easier to prevent elbow injuries than it is to treat them. Keep your elbows pain-free so your muscles get and stay big and strong.

Follow these tips:

Use a weight you can control to keep elbows free from tendonitis. If the weight is controlling you, reduce it.

Triceps extension exercises (skull crushers) cause tendonitis if done all year. Prevent this by using them for one training cycle and leaving them off during the next.

SUMMARY

Remain injury-free and use a variety of exercises, sets, and reps in workouts scheduled on a day of their own to successfully develop the muscular arms of your dreams. Use these tips for explosive arms and prepare to stretch your shirtsleeves in several months.


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