It's a fact that every serious lifter is out to get an eye catching pair of strong, muscular arms.
There isn't a bodybuilder alive who wouldn't be thrilled to sport tall biceps on solid, horse-shoe-shaped triceps.
Why wouldn't you push to get cut, well-developed guns forcefully cutting through the sleeves of your shirt?
While developing muscular arms is usually at the top of many peoples' agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains and are desperately in need of a good muscle building workout.
To design a good muscle building workout to stimulate arm growth, you need to understand three basic truths:
1) In comparison to other muscles, the biceps and triceps are small muscle groups.
2) The biceps receive heavy stimulation during all basic pulling movements for the back.
3) Your triceps get stimulated by all basic pressing movements designed for the chest and shoulders.
Upon reviewing these 3 points, what do you notice about effective arm training?
Here's the key:
To get the most gains in strength and muscle size, your biceps and triceps need only a little bit of direct stimulation with a good muscle building workout!
It's not necessary to be one of those people I see when I enter the gym, slaving away on endless sets of bicep curls and tricep extensions.
Once you realize that the biceps and triceps receive a huge amount of stress from a good muscle building workout featuring chest and back training, you're miles ahead of the competition.
On top of this, direct arm training is of minor importance given that your biceps and triceps are already small muscle groups to begin with.
Remember, you're not going to see your muscles grow when you are at the gym.
When you lift weights, you are lighting a spark to start the muscle growth process.
The actual work is done outside of the gym, most likely when resting or eating, because that's when your body starts synthesizing new muscle tissue.
Keeping this in mind, it's important that you don't over train your muscles.
If you want to see major results, you need to give your muscles time to recover.
If you over train, your muscles may get smaller and weaker.
So, if you want serious arm growth, you have to stop performing so many direct arm movements.
Forget about performing endless sets of concentration curls and tricep pressdowns.
Ultimately, getting strong and muscular arms comes from a good muscle building workout with heavy chest and back training, not overdoing the arms.
You still need some direct arm training, of course, just not very much..
You can try the following 2 arm routines as part of a good muscle building workout…
***Arm Routine #1
Barbell Curls: 2 sets of 5–7 reps
Standing Dumbbell Curls: 1 set of 5–7 reps
***Arm Routine #2
Close-Grip Bench Press: 2 sets of 5–7 reps
Standing Cable Pushdowns: 1 set of 5–7 reps
When you workout, take each set to concentric muscular failure; work on getting stronger each week by adding more weight or performing an extra rep or two.
If you can incorporate this manner of thinking into your arm training routine, the growth that you can achieve in your arms will astonish you.
By: Sean Nalewanyj
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