Your whole arms are basically made up of three parts, your biceps ( everyones favourite muscle), triceps and forearms. They work together when you lift.Your bicep is the key muscle involved in lifting things up an things towards you. Your triceps are responsible for pushing movements such as pushups and bench presses. Your forearms help you with your grip.
What you shouldn’t do
You should avoid these common mistakes if you want to build killer arms, I personally did some of these as a beginner, I was kinda stupid back then.Focus too much on your biceps. You arms are 33.3% biceps and 66.6% triceps, and you should train them as such. You shouldn’t do countless bicep curls, it’s counter productive.Overtrain your arms. The arms are small muscles, you train them when doing almost every excercise. You shouldn’t train them 5x per week, more pain doesn’t equal more gains. Remember you grow when you rest not when you train.Not eating enough protein. Proteins are the building blocks of life. The more muscle you want to build, the more protein you’ll need. You can’t eat like a regular person and expect to see serious gains. If you can’t get enough protein from your food, contact me to order your your Herbalife protein.Neglect other muscles. I have personally made this mistake as a beginner. Neglecting other muscles will get you out of proportion. Your arms will be too big compared to the rest of your body and you’ll look funny.Eat too little food. To build big arms you must be big, common sense. You can’t get big if you don’t eat big. To go from skinny to buff you must eat a lot of food, period.What you should do
Rest more. Rest is vital for muscle growth. You should aim for atleast 8 hours of sleep per day, any less than that and you’ll be doing yourself a disservice. You should also work out your muscles every other day, no more.Get stronger. This is common sense. Strength is size. The stronger you get the bigger you get. Increase your bench press and your barbell rows.Eat like the hulk. To me building muscle is 20% excercise and 80% nutrition. You need to eat more calories than you burn to build muscle, sometimes three meals just don’t cut it. The average male needs around 300 calories per day, if you’re skinny you’ll need even more. Start eating a minimum of three meals pet day and a supplement may be useful here.
Do more compound excercises. Compound excercises work more muscles and also allow you to use more weight e.g barbell rows and bench presses. Compound excercises boost testosterone levels, more testosterone, more muscle. Make sure you have enough compound excercises in your workouts.
Best excercises to build arms.
Below are excercises that you add to your routine, assuming that you have done the compound excercises.
Barbell rows
How to
Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart, with your feet slightly bent. Keep your back straight and lean forward with a 70-degree angle. Pull the barbell upward forward your chest, pause then return to starting position.
Chin-ups
How to
Grab the bar with both hands, cross your legs for more stability. Pull your body upward by bending your elbows. Keep your elbows in front of you as you focus on letting your biceps pull you up to where your chin meets the bar. Slowly return to starting position.
Concentration curls
How to
Sit down on a bench and rest your right arm against your right leg, letting the weight hang down. Curl the weight up, pause, then lower, Do with the other arm.
Barbell curl
How to
Hold the barbell with your arms at your sides, palms facing out. Curl the barbell towards your chest. Keep your chest still, only use your arms to lift the barbell. Hold for a second, then return to starting position.
Lat pulldown
How to
Sit down straight on a pulldown machine. Grab the bar with a wide grip, palms facing forward. Pull the bar down in front of you until it reaches your chin. Pause, then slowly return to starting position.
Dumbbell triceps extension
How to
Stand straight holding a dumbbell over your head, with arms straight, keep your chest up, core braced and elbows pointing up. Lower the weights behind your head, then raise them back to the start.
Skull crushers (with EZ bar)
How to
Lie on your back on a decline bench. Grip the bar on the innermost grips and extend your arms straight up, palms facing your feet. Keep your elbows fixed, lower the bar until it is almost touching your forehead. Slowly extend your arms back to the starting position.
Tricep dips
How to
Sit on a bench, hands next to your thighs. Extend your legs, lifting your butt off the bench, hold there with extended arms.
Bending your elbows, lower your body as far as you can go, or until your arms form a 90-degree angle. Push up using your palms, back to the starting position.(To make this harder, place your feet on a bench or put a weight on your midsection)
Getting big arms is not that hard, all you need to do is to stop putting too much focus on your biceps, do more compound excercises and you’re set. Don’t forget toĀ eat enough protein as it will make or break your gains. You can buy a supplement if you can’t get enough through your diet.
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Happy bodybuilding.
Peace!!!
fitbe 