How to Get Big Arms Quick and Easy!
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Wouldn’t it be sweet to have people staring, or asking you how to get big arms because you’re walking through the gym or even down the street with a cut-off shirt! You’re not wearing a cut-off shirt because you want to impress, your wearing that shirt because your arms don’t fit in a normal shirt, you have to impress! So you’ve recently scoured the pages of Muscles and Fitness or seen some dude in the movies and you want bigger arms, and you want them now! Well then let’s get you started!
We’ve all heard “curls to get the girls,” and if you haven’t, well you have now. Before you hit the gym and start blowing out your biceps every night you need to understand your arms, biceps and triceps, are a secondary muscle group. (At this point we are not worried about anything below your elbow as it will develop with working your upper arm.) This basically means they are used whenever we work a primary muscle, chest, back, shoulders.
They are quite a bit smaller and burn out a lot faster, this is probably why so many people love to work arms. (You can feel the burn so easy) Make sure you provide your biceps and triceps with adequate rest in between workouts. Do not work the same muscle group two days in a row unless you’re doing very little weight, which you can forget about if you want size. It is possible to over work a muscle, so don’t get over anxious or you may see strength increases but no size.
I always recommend trying to build your body evenly, but if you really want to focus on getting bigger arms, work them on a different day than your primaries (back, chest, shoulders). That way you can lift heavy. Like I said before, whenever you work your primaries you work your secondary muscles. So make sure there are at least a couple days in between your arms and the rest of your upper body.
By giving your body adequate rest you can maximize your workload. Start with 60% and work your way up to 90% of your max, throughout the program. Do 4 - 6 repetitions, no more than 8, because it should be too heavy. If you can do more than 8, go heavier. Anywhere from 3 - 5 sets, you should not reach complete exhaustion but arms should be extremely fatigued and burning!
One of the tricks to making your arms look big is triceps, sorry fellows. Your triceps will give your arm the most shape while in the relaxed position. While your arm is down, which is 98% of the time, the bicep is elongated and the triceps are closer to being contracted, or flexed. So, unless you’re bending your elbow, your bicep is lengthened and therefore in the smallest shape it can be in.
For triceps I would have you do skull crushers. Pretty self-explanatory lie on your back on a bench, let a spotter hand you a bar and with your arms straight up, lock your elbows at 90 degrees and slow release the weight towards your skull.
The second tricep exercise would be pushdown extensions, on a cable system. Try to use a rope if your gym has one. Grab both sides of the rope, keep your back straight, and bend your knees a little. Pull down on the rope letting your triceps do the work! Do not do these tricep exercises back to back of course, instead alternate, bicep – tricep – bicep – tricep.
One of the exercises I would have you do for biceps is a leaning preacher curl. I say leaning, not sitting, because you can target you bicep more from a standing/leaning position. We are really working on the peak of the bicep in this exercise. So curl it up and release it slow back down. As you progress on your program you can work on one arm at a time by replacing your barbell with dumbbells and turning your body to the side to isolate your arm.
The next exercise is my all time favorite. I call it a circle curls. You start with dumbbells in each hand; arms flat at you side, take your elbows to 90 degrees, lock them against your side and make even circles in the air with both hands. Use the biceps to move the dumbbells, you may also feel in it you delts, lats, and across your upper back, but focus on the biceps. Do 3-4 one direction, 3-4 in the opposite direction, and finish with as many regular curls as you can. If you really want to blow those arms up, learn this one!
A final thing to consider is how you want your arms to look. If you just want them bigger you might want to look into supplements, if you want them really defined you will need to reduce your body fat through diet and cardio.
Related: How to Get Big Arms Quick and Easy!
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