How To Build Big Arms

Strong,well defined and BIG ARMS are definitely the first visual representation of ones strength. Vein popping biceps, towering mountains of shoulders and triceps that tighten sleeves on any shirt. Impressive.

But how do you get there?
Size does matter, but in this case it's not everything. Strength and endurance play the biggest role in development of your arms. Keep in mind that arms are different from other muscle groups as you need to use them all the time, and in all other exercises.

So before you gain size, you must prepare your tendons and nerves to handle heavy weights. This will in turn provide you with a strong pump in upper arms and solid steel underarms that can take on any pressure for extended amount of time.

Here's quick blueprint on how to get bigger arms. First I'll explain the system, then the exercises themselves.

The System

1) First of all warm up your arms
Don't skip this, as it is essential to get your tendons ready for heavy loads.

Rub fast up and down your upper arms, and then underarms, then do one set of 20 - 25 rep for each muscle group (triceps, biceps and shoulders) with very light weights.

Triceps

15 reps - Cable Pushdowns
10 reps - Reverse Grip Cable Pushdowns

Biceps

15 reps - Barbell curls 15 reps
10 reps - Reverse Grip Barbell Curls 10 reps

Shoulders

15 reps - Neck Press 15 reps
10 reps - Front Press 10 reps

Use light weights and then rest for 3 min.

2) Rotate exercises between muscle groups
Start with shoulders and they can handle the most, move to biceps, then triceps and then underarms. Take 1 minute break between each of these, and 3 minute break at the end of a cycle. Do 3 such cycles then rest for 5 min.

Cycle 1

• 12 reps - Dumbell Press
• 12 reps - Barbell Curl
• 12 reps - Dumbell Triceps Extension
• 25 reps - Wrist Curl

Cycle 2

• 10 reps - Dumbell Side Raise
• 10 reps - Barbell Curl
• 10 reps - French Raise
• 20 reps - Reverse Wrist Curl

Cycle 3

• 8 reps - Front Raise
• 8 reps - Barbell Curl
• 8 reps - One Arm Cable Extensions (per arm)
• 16 reps - Reverse Wrist Curl (on cable)

Ensure the weight is heavy enough to make all reps in perfect form, so go lighter if you feel the last two reps require you to use too much momentum.

3) Now hit the cannons
The best is that each week you give a bit more attention to another group of muscles. Shoulders you can do on another day, but arms themselves should have a different sector pushed more in different sessions. So one time you work more on triceps, next time biceps etc...

These are the monster exercises that will give you the real cannons. Do the all with heavy weights, good form and to a complete failure.

Triceps
Bench Press - keep your grip in the middle of a bar, hands next to each other. Carefully judge the weight.

Bicep
Concentration Curls - retain the perfect form until failure.

Underarms
Do both Wrist Curls and Reverse Wrist Curls until failure. Keep in mind you need to use lighter weight with Reverse Wrist Curls

Shoulders
Hit them on a different day with a full shoulders routine.

4) Stretch and massage your arms
After the training, stretch out your muscles slowly and with care, but to a maximum you can. This will help in releasing the acid that collected in your arms. Treat your arms then with nice hot and cold wash, so the blood starts to flush through, washing away the acid and bringing in the nutrients needed for muscle recovery.

Don't forget your protein shake and plenty of water after this training. Do this for 4 - 6 weeks, then go back your regular routine. Repeat this again after a month or two.

Happy growth.

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