In this post, I’m going to give you a more specialized workout.
I usually post about fat loss workouts. Although I know many of you are interested in workouts like that such as the Body by Aipa program, I’m sure there are a bunch of you who are interested in building mass. Maybe you want to increase the size of your shoulders, improve your back thickness or width, or build nicely shaped glutes.
I get asked these questions every so often. But, the question I get asked the most is – “How do I get bigger arms!”
Guys, I’m sure you’ve all wanted to sell your own tickets to ‘zee gunz show’.
And ladies, the word on the streets according to both Men’s Health Magazine and Men’s Fitness, a nice set of strong arms on a man is on the top of the list for ‘Muscles Women Love’.
Is that true? Anyways…Ladies, this workout will also help you develop toned arms. Even though the title says, “How to Build Bigger Arms,” – you won’t. Trust me.
Why am I writing about how to build bigger arms? Because the majority of the guys I know or have met all want to have bigger arms. Now when I’m talking about bigger arms, I’m talking about arms that have definition and shape to them.
Yes, round is a shape. But it’s not very impressive, especially if you flex and it looks the same as if you weren’t.
If you want to train your arms, then you have every right to. But I’ll share with you a workout that will help builder bigger arms fast. This will not consist of you grabbing 10lb dumbbells and pumping out hundreds of reps of biceps curls as if you are running in place. I see this all the time in the gym and I really just want to tell them, there’s a better and more efficient way.
So let’s get to the good stuff ya? Shoots.
This workout will consist of compound and isolation movements. Compound movements are exercises that involve more than one joint and muscle. For compound movements we are focusing on weight in order to make sure we are creating high enough tension in the muscle fibers, especially the fast twitch fibers.
Isolation movements are just what they are. These exercises specifically target the muscle you want to work. During these exercises, you want to really feel the muscle working and get them filled up with blood. Go for the pump!
This workout consists of 3 supersets (A,B, and C). In each superset, you will alternate between a biceps and triceps emphasized exercise. I like alternating the muscle groups especially when training arms, because it breaks up the monotony and your arms feel massive the whole time.
For these compound movements, it is important to challenge yourself and use heavy weights. Perform 4 sets of 6 reps for each exercise, resting 30 seconds between exercises. After the last superset, rest for 60 seconds before moving on to Superset B.
A1) Reverse Grip Pull-ups (or Reverse Grip Pulldowns only if you can’t do the pull-ups)
For the next superset, perform 3-4 sets of 8-10 reps resting 30 seconds between exercises. After the last superset, rest for 60 seconds before moving on to Superset C. It’s 3-4 sets because why not, and 8-10 reps because I’ll let you decide how much you want to do.
B1) EZ Bar Drag Curls AKA Domingo’s (named after my training partner because he would beast these)
Here’s Dave Tate of Elitefts doing a Drag Curl. Great song choice by the way…
B2) Close Grip Bench Press
This is the 1-2 combination knockout on the arms. At the end of this superset it’s going to be on fire. With this superset, perform 3 sets of 10-12 reps and rest 30 seconds between exercises.
C1) Dumbbell Spider Curls (Keep the dumbbell heads press together)
*Note: On the last set, you should be exhausted. So, after you curl the weight up, do a 3 second descent (enter evil laugh).
C2) Rope Triceps Pushdowns
*Note: On the last set, you should be exhausted. So, at the bottom of the movement, contract your triceps as hard as possible for a 3-count before the next rep.
Building a good set of arms can be done but it takes time and effort. It’s important to not just go through the motion of the exercises but actually contract them. It makes a huge difference.
So here’s a deal…Do you want more specialized workouts like this? If so -
What’s your most favorite biceps and triceps exercises? If we get 10 comments on this post, then I’ll get another workout to you. Any suggestions?