Arms
Read these articles, to learn how to build and develop your arms.
Loaded
Guns
by Layne Norton
I can still remember it like it was yesterday. I was downstairs in my basement and I had decided to curl the sand weights of my fathers for the hell of it. I was only 14 years old and I knew nothing about weightlifting. But I knew how to do a curl. In fact curls were about all I did or cared about for the first 8 months of my weightlifting career. All I wanted was big arms. I didn't care about anything else.
Now eventually over time I learned more and more about weightlifting and nutrition principles that helped me to eventually get big arms. Now I'll admit it, my arms grow. They are my best body part by far and they have always responded well to training. However, I don't believe I got big arms by a genetic fluke. Genetics helped but I think that hard work and the proper routine were instrumental in helping me reach my goal. When I first started training my arms were only 12". Now they measure in at just a shade less than 18". For an all-natural 20-year-old bodybuilder I'd say that's not too bad.
How Did I Build 18" Guns, Natural at Age 20?
So how did I build them you ask? Well it's really a bit strange. I'm not a big advocate of extreme high volume training or HIT. I believe both work well for small percentages of the population while the majority of us respond best to a mid range of sets. I have found this to be the case with me with all body parts except for my biceps and triceps. Now some people will disagree with what I have to say. Hell I don't quite understand it myself; all I know is it worked and I got results. Thus I feel obligated to convey it to you.
My arms thrive on high volume. I do about 8-10 failure sets for biceps and 8-10 failure sets for triceps. I don't know why but my arms have always responded better when I worked them on a separate day from everything else and when I used high volume. When I began college my arms were 16.5". By the end of that year they were 17.25". I had been using high volume training that entire year up until my contest. After my contest I switched to lower volume training and did not work them on a separate day. My arms did not grow a single centimeter for 6 months. I then decided to revert to my old arm routine and low and behold, they grew. In 4 months I added over half an inch to my arms and they now are just under 18".
A Theory On Why My Routine Works So Well
I do have a theory as to why my arms respond so well to this routine. First off, my nutrition is impeccable and I always keep myself in an optimal recovery state allowing me to recover from more intense workouts. Another reason is intensity. When I was working biceps with back, and triceps with chest, I was worn out by the time I got to biceps or triceps because of the previous large body part that I had spent so much time on.
By working arms together on a separate day you receive a two-fold benefit. The first benefit being you will be stronger than if you work them after back or chest. Another benefit is the mental aspect. After working the chest or back I didn't feel like hammering another body part. By having a separate day for my arms I was able to devote more intensity to them. In addition, working biceps and triceps together causes a great deal of blood flow to one area and create an incredible pump. I have always been a firm believer in the theory that a good pump usually means a good workout. It is for this reason that I also superset my biceps and triceps. Meaning I do a set for triceps and then immediately after that I do a set for biceps. This creates a better pump and also makes the workout go faster, and more intensely.
I'll now dispense with the idle chit chat and reveal to you my two most favorite arm workouts.
My Two Favorite Arm Workouts
*All exercises are preceded by 1-2 warm-up sets.
Workout #1
Seated overhead French curls (aka overhead triceps presses)-2 failure sets of 6-12 reps
Super-set with Standing barbell curls-2
failure sets of 6-12 reps
Overhead cable (using rope) triceps extensions- 2 failure sets of
8-15 reps
Super-set with Cambered-bar preacher curls-
2 failure sets of 6-12 reps
Single arm reverse grip cable press downs- 2 failure sets of 6-12
reps
Super-set with Braced (against a bench) leaning over concentration curls- 2 failure sets of 6-12 reps
Single arm dumbbell kickbacks- 1 failure set of 6-12 reps
Super-set with 1 set Barbell curls using the 21 method
Workout #2
Skull crushers on decline bench- 2 failure sets of 6-12 reps
Super-set with Barbell Curls- 2 failure sets of 6-12 reps
Cable (using rope) press downs- 2 failure sets of 6-12 reps
Super-set with Alternating dumbbell curls- 2 failure sets of 6-12 reps
Reverse grip cable press downs (using cambered bar)- 2 failure sets of 6-12 reps
Super-set with One-arm dumbbell preacher curls- 2 failure sets of 6-12 reps
One arm cable kick backs- 1 failure set 8-15 reps
Super-set with Cable curls- 1 failure set 8-15 reps
Advice and Notes
My advice is to use workout number one until you stop seeing gains and then switch to workout number two. Do not use this workout if you are dieting, as this workout will certainly cause you to overtrain if you are in a calorie deficient state.
A note about performing some of these exercises.
When doing skull crushers or French
curls:
Keep your elbows narrow, if you widen them too much you will be
using more of your shoulders to lift the weight than your
triceps.
When performing barbell curls:
Do not bend your back or move your elbow to lift the weight. DO
NOT bend your back, lean, or move your elbow in order to lift
more weight. The elbow is a fulcrum and should not move the
entire time! In order to keep constant stress on the biceps I
recommend bending at the waist a bit while doing barbell curls.
When you use this method you are keeping constant stress on your
biceps, as opposed to normal curls where the tension is reduced
when you are in the contracted part of the lift.
When performing any triceps exercise
with a rope and cable:
you should also push the ends of the rope out away from one
another as you reach the contraction point of the exercise.
21's are preformed the following way:
Start by only doing the top half of a barbell curl rep and do 7
of those half reps. Then do 7 full curl reps. To finish up the
21's do 7 half reps of the bottom half of a barbell curl. Tip-
use a light weight and go for a burn.
Tips While Working Arms
DO NOT
DO
Now get ready to load those guns up with some muscle!
Unleashing
the Three Headed Monster
by David Knowles
If you want huge arms, take this into consideration before you get caught up in only doing curls. Your triceps make up two-thirds of your upper arm. Therefore, it makes perfect sense to push your triceps as hard as your biceps if you want giant, and symmetrical looking arms. Trust me, the whole lop-sided look is not in. It is important to know that the triceps muscle has three heads. This should make a light bulb go off in your head telling you that since the triceps is made up of three muscles, then you need to do the right exercises in order to hit all three heads of the triceps equally. This can be difficult to accomplish if you've never been formally instructed on the right exercises to do.
Dips
For starters, if you can't do a dip on your own, you really need to work up to it. Try bench dips at first, but you really need to do regular dips with assistance if there is a spotter available to you. Doing dips is not a trivial movement. In order to put all the emphasis on your triceps, there are a few things you need to keep in mind. First, you need to keep your body in a straight line, perpendicular with the floor, for the entire set. You can do this by putting one leg in front of the other. This does not mean crossing your legs. Try to make believe that you are stepping up some stairs. Now, you want to hold your legs in a position with one leg on one imaginary step and the other is on the next step up. You might look goofy, but if you're the guy with big triceps, everyone will be doing it before too long.
Keep your head up, and look straight ahead, so that your back doesn't round. If you're still having trouble with getting your body lined up, try contracting your abs during the set. As far as the depth of a rep is concerned, I think that going to the point to where your triceps are parallel with the floor is sufficient. Any further than this, you risk putting too much emphasis on your shoulders. Now for the good part. After you have learned how to correctly do a dip, and you've practiced a little while, you can go to bending and crossing your legs during the set. Once you've mastered dips with just your body weight, you will need to start doing dips with additional weight. This can be accomplished by obtaining a weight belt with a chain connected to it. I recommend using dumbbells instead of plate weights simply because the more weight you use, the more plates you will have to use. Plates tend to be very bulky and uncomfortable, whereas dumbbells are more convenient to tote around and easier to handle during your set. No matter what, keep your form perfect with whatever weight you use. If you are to the point where you can use weight, I think that you should still warm-up with bodyweight first.
Overhead extension
Next, you will need to do some kind of overhead extension. For some reason, many people have a real problem with this type of exercise. It can be difficult if you try to over-think the movement. This exercise can be done with either a barbell or a dumbbell.
If you are using a barbell, you need to start with a narrow grip, about 3-4 inches apart. Start with the barbell over your head. Bend at the elbows and let the weight down to the back of your neck. You should not touch your neck with the bar, stay about 3-4 inches from it as a matter of fact. When you extend your arms, push up and slightly out at the same time. Your elbows should never move throughout your set, this is the key to targeting your triceps. They should always point directly up to the ceiling.
Now, with a dumbbell, start out at the top, come down and across your head, but don't hit your head with your forearm. The head of the dumbbell should end up on the opposite side of your neck, behind your head. It's more like your hand goes to the side instead of straight back with a barbell. When you extend your arm, follow the exact path as the negative. Never move your elbow at all.
Lying exercise
Next, you need to do some lying exercise. I recommend doing lying triceps extension, however, many people like close-grip bench press. For lying triceps extension, use a barbell, lie down on a flat bench, and hold the bar with a 3-4 inch grip. Start out with your arms extended. Lower the weight to the top of your nose, or even to your eyebrow line. When you extend, push the weight up and slightly out so that the weight ends up in line with the top of your head. Remember, never move your elbows, they still point directly up at the ceiling. If you choose to do close-grip bench press (which is also a very good mass builder), you need to hold your hands about 10-12 inches apart. Some disagree with this, but I really think this wide of a grip will save your wrists from injury. The actual rep should be just like a bench press movement.
Cable pushdown
Finally, for finishers, do some kind of cable pushdown. I think you should use a straight bar, and hold it with a 6 inch grip. You could use an EZ bar or even a rope. Start with the weight in line with your chest, and elbows pointing straight down at the floor. Your arms should never bend so far that your elbows come upwards. Push the weight down and slightly away from you. Keep your body very slightly bent at the waist, but never rock your body during a set. You can perform this movement with either an over-handed (pronated) grip or under-handed (suppinated) grip. If you choose to use a rope, you need to push your hands away from each other at the bottom of the rep. Either way, this exercise will blast your triceps.
Sample workout
The key to a good triceps workout is to squeeze as hard as you can at the end of every rep and stretch constantly. Never, ever move your elbows, EVER! Here's a very good workout:
How to
Grow Tree Trunks for Arms
by Steve Andersen
Everybody wants big arms. That's not a bad thing, but it can be if you end up overtraining them. Manfred Hoeberl (had world's biggest arms at 25.5''), through trial and error discovered he could get massive gains from one good hard workout every week. Being a professional strongman (though now retired), Manfred knew exactly how to push himself harder than most people on this planet, and thus his 15 minute a week arm program was successful for him. I believe in a similar dogma. My arms have always been small. I decided what I really want is big bulking muscles mass. I'm not too sure what I was when I started this program, but from small arms I have pushed up to 15.2''. Although its nothing special, I have put on a lot of mass in the last month. With this program, determination, control and power you will soon have tree trunks where your arms used to be.
NOTE: This is a one day program.
ARMS (Bicep, Tricep, Forearm):
Stretch for 30 sec
1) Incline curls. 2 sets x 10 - 12 reps. This is a good stretching workout for your biceps. Set the incline at around a forty degree angle and concentrate on stretching your biceps as much as possible on the way down. A controlled raise with perfect technique; that is NO wobbling and only using biceps; will give your arms a good stretching workout. Slowly work the reps and achieve a burn on the first set. If you don't, the weight is too light. Conversely, you should be able to comfortably reach 8 reps, with the final 3 - 4 being a struggle (with, might I add, perfect technique).
2) French curls. 2 sets x 10 - 12 reps. An age old tricep exercise, but done right will give you a great stretching workout. The weight is going to feel too light but it is important that you employ perfect technique, looking for the same kind of stretching workout you achieved from the first exercise. Long and strong, slow and controlled will give you the best workout. The same applies for this exercise, in that you should be able to reach 8 reps, with the final 3 - 4 being a struggle.
Variation: If you want, you can combine the two exercises by doing one set of Inclines, then one set of French, Inclines. The main concentration has to be on the stretch of the muscle.
Stretch for 30 seconds
3) Close Grip Bench Press (3 sets x 8 - 10 reps) / Barbell Curl Superset (3 sets x 8 - 10 reps) Grip the bar for the close grip so your arms remain completely parallel throughout the exercise. Explosive power must be employed for this exercise. The weight should be heavy enough that you fail on your tenth repetition. The barbell curls are done immediately after the completion of each close grip bench set. Keep your body straight; fully extending your arms then with a strong bicep contraction bring the weight back up to your neck. Try to keep moving, not resting at the bottom of your curl. As with the close grip, weight should make you fail at the tenth.
Stretch for 30 seconds
4) Pushdown (3 sets x 10 - 12 reps) / Dumbbell Curl Superset (3 sets x 10 - 12 reps) These two exercises are very great muscle mass building exercises. Using a pushdown machine for this, bring the V-bar down to chest level (with your back straight, and straight upper arms) and with a powerful push, bring it down to your crotch, then slowly bring it back to the starting position. (Note: I love this exercise. I think this has helped my triceps grow more than anything else.) Then, with two dumbbells, stand facing a mirror and curl each dumbbell individually, concentrating once again on using your actual bicep muscles. Try to minimise swaying your body, and when you come to fail at 10 try pounding out two more, simultaneously.
Stretch for 1 minute. (Iron out every wrinkle)
5) Forearm exercises. The degree of forearm muscle size is like fingerprints in that no two are the same. One exercise I like is holding a weighted barbell under your arse and rolling your wrists backwards and forwards. Another good one is supporting your forearms on a bench with your hands overhanging the edge, and using a curling motion to manipulate a barbell. You can work your forearms at home using those hand-squeezing things (very technical) or by using other unconventional methods. The choice is really up to you.
Complete stretch.
***
Well, that is my arm program. It has helped me with some massive gains in the last month or so. Just make sure you concentrate on using the muscles you intend on working. Technique will set you free.