Most men and a few girls after they start training out at a health and fitness center, start thinking they want to establish muscular arms. The truth is usually that many iron lifters out there possess a extremely bad understanding of the best way to appropriately train their arms for maximum gains.
It's no secret that every serious lifter out there really want an impressive pair of strong, muscular arms. Who wouldn't be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps? Think Ronnie Coleman's twin peaked bicep. Who wouldn't love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt? Ok so while developing muscular arms is usually at the top of many peoples' agenda in the gym. Usually, the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains.
There are only a few primary truths, once you want to stimulate arm growth:
1) Relatively speaking, the biceps and triceps are small muscle groups.
Two) The biceps get major stimulation through all primary pulling movements to the back.
3) The triceps obtain stimulation throughout all the fundamental pressing movements with the upper body and shoulders.
Okay, just what exactly do these 3 points explain to us about arm training? The main point to suit your needs is this: For optimum gains in muscle mass and energy, the biceps and triceps call for only a very small volume of immediate stimulation! So why is it that every time I enter the gym I see the same dumb arse people, week in and week out, slaving away on infinite sets of bicep dumbbell curls and tricep extensions?
You have to understand that the biceps and triceps receive a very large amount of stimulation from all of your chest and back training. In fact, a lot of the time when you reach muscular failure on a chest or back movement, it is actually your biceps or triceps that give out first! Add this to the fact that your biceps and triceps are already small muscle groups to begin with and it should be quite clear that direct arm training is kind of a minor importance.
Keep in mind, your muscle groups do not increase from the work you are doing in the fitness center. The work that you choose to do as you work out with weights is basically the "spark" that sets the wheels on the muscle mass training wheels into action. The real magic normally takes place out of the health club while you are resting and refuelling with food, as this can be the time whenever your body will in fact be synthesizing new muscle tissue. For this reason, it's vital that you do not overtrain your muscle groups. You will need to constantly make sure to give them ample recovery time if you want to achieve success. Over training will actually make your muscle mass smaller and weaker.
If you're looking to achieve serious arm growth, you must stop placing so much emphasis on direct arm movements. Forget about performing endless sets of concentration curls and tricep press downs. Strong, muscular arms are mostly a product of heavy chest and back training. If you can accept this basic truth and place the majority of your focus on building up the muscle size and strength in your major muscle groups, you will prevent yourself from overtraining your arms and will therefore yield greater overall gains in bicep and tricep size.
Ok, I'm not stating that no immediate arm training is important, just not that much. Here's a sample arm plan you can use to get the gains that you want:
Barbell Curls - 2 sets of 5-7 reps
Standing Dumbbell Curls - one set of 5-7 reps
Close-Grip Bench Press - 2 sets of 5-7 reps
Standing Cable Pushdowns - 1 established of 5-7 reps
Take all sets to complete muscular failure and focus on progressing each week by using slightly more weight or performing an extra rep or 2. If you can incorporate this way of thinking into your arm training, you will achieve arm size beyond anything you previously thought possible or the results you have been getting.
It's no secret that every serious lifter out there really want an impressive pair of strong, muscular arms. Who wouldn't be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps? Think Ronnie Coleman's twin peaked bicep. Who wouldn't love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt? Ok so while developing muscular arms is usually at the top of many peoples' agenda in the gym. Usually, the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains.
There are only a few primary truths, once you want to stimulate arm growth:
1) Relatively speaking, the biceps and triceps are small muscle groups.
Two) The biceps get major stimulation through all primary pulling movements to the back.
3) The triceps obtain stimulation throughout all the fundamental pressing movements with the upper body and shoulders.
Okay, just what exactly do these 3 points explain to us about arm training? The main point to suit your needs is this: For optimum gains in muscle mass and energy, the biceps and triceps call for only a very small volume of immediate stimulation! So why is it that every time I enter the gym I see the same dumb arse people, week in and week out, slaving away on infinite sets of bicep dumbbell curls and tricep extensions?
You have to understand that the biceps and triceps receive a very large amount of stimulation from all of your chest and back training. In fact, a lot of the time when you reach muscular failure on a chest or back movement, it is actually your biceps or triceps that give out first! Add this to the fact that your biceps and triceps are already small muscle groups to begin with and it should be quite clear that direct arm training is kind of a minor importance.
Keep in mind, your muscle groups do not increase from the work you are doing in the fitness center. The work that you choose to do as you work out with weights is basically the "spark" that sets the wheels on the muscle mass training wheels into action. The real magic normally takes place out of the health club while you are resting and refuelling with food, as this can be the time whenever your body will in fact be synthesizing new muscle tissue. For this reason, it's vital that you do not overtrain your muscle groups. You will need to constantly make sure to give them ample recovery time if you want to achieve success. Over training will actually make your muscle mass smaller and weaker.
If you're looking to achieve serious arm growth, you must stop placing so much emphasis on direct arm movements. Forget about performing endless sets of concentration curls and tricep press downs. Strong, muscular arms are mostly a product of heavy chest and back training. If you can accept this basic truth and place the majority of your focus on building up the muscle size and strength in your major muscle groups, you will prevent yourself from overtraining your arms and will therefore yield greater overall gains in bicep and tricep size.
Ok, I'm not stating that no immediate arm training is important, just not that much. Here's a sample arm plan you can use to get the gains that you want:
Barbell Curls - 2 sets of 5-7 reps
Standing Dumbbell Curls - one set of 5-7 reps
Close-Grip Bench Press - 2 sets of 5-7 reps
Standing Cable Pushdowns - 1 established of 5-7 reps
Take all sets to complete muscular failure and focus on progressing each week by using slightly more weight or performing an extra rep or 2. If you can incorporate this way of thinking into your arm training, you will achieve arm size beyond anything you previously thought possible or the results you have been getting.
About the Author:
Want to find out more about how to build big arms, then visit Brad Johns's site on how to traing to build big arms for the gains you want.
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