Before you ask your question, just read this article below. What question am I referring to, you might ask? Well, I am referring to the question I get hundreds of times a week from beginners all over this great world of ours. How can I get my arms bigger?

I don't mind answering these questions at all but I decided it was time for me to put all my knowledge on this subject into one of my articles for Bodybuilding.com. This way anyone can have a detailed blueprint of how to start the process of building HUGE arms.

In the article below we will discuss the anatomy of the forearms, biceps and triceps, their function, location in the body and some exercises for each muscle group. To give you what you are really looking for I will also include 5 of my favorite workout programs to help increase those guns of yours.

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Everyone Wants To Know How To Build Bigger Arms.

Biceps

Biceps Brachii:
• Location: Front part of the upper arm between the elbow and the shoulder
• Function: Elbow Flexion, basically making the curling motion
• Exercises: Barbell and Dumbbell Curls

Brachialis:

• Location: Small muscle over the lower portion of the upper arm that connects the bottom half of the bicep to the forearm
• Function: Elbow Flexion
• Exercise: Hammer Curls and Reverse Curls

Forearms

Pronator Teres:
• Location: Underbelly of the forearm
• Function: Turning the hand so the palm is facing down
• Exercise: Palm Up Barbell Wrist Curls Over Bench

Brachioradialis:

• Location: Top and outer portion of the forearm
• Function: Flexes the arm at the elbow
• Exercise: Palm Down Barbell Wrist Curls Over Bench

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Author, Alex Stewart Knows
How To Build His Arms.

Triceps

Triceps Brachii:
• Location: Back portion of the upper arm between the elbow and the shoulder
• Function: Extension of the elbow
• Exercises: Lying Tricep Press and Close Grip Bench Press

Bodybuilding.com SuperFeature: Building Huge Arms! This comprehensive listing will feature arm workouts, a breakdown of the arm and its muscle parts, top arm muscle builders, and much more. [ Check Out The Building Huge Arms SuperFeature! ]

Rep Ranges

First and foremost let's get something straight. We all know that the biceps are the show muscle for your physique. When someone asks you to show your muscles, 9 times out of 10 you flex your biceps.

It is great to have well developed biceps, but make sure you don't forget to train the rest of your muscles in the upper and lower arm with the same volume and intensity as you do your biceps.

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We All Know That The Biceps Are The
Show Muscle For Your Physique.

Many beginners fall into that trap and create terrible imbalances in their arms. Even the great Arnold Schwarzenegger admits he trained his biceps harder and more often than his triceps in the beginning. This built an imbalance that took him years to balance back out.

For training your upper arms (biceps and triceps) I like to use all kinds of rep ranges, high (15-20), moderate (8-12) and low (4-6). Each has its own purpose and will be critical to use all ranges in your pursuit of bigger arms.

Forearms on the other hand are what I like to call the "burning buggers." You will have to endure some high rep muscle-burning sets to get these babies to grow. Reps can go as high as 50 to get these to burn like they are on fire, but it will be all worth it when you have thick meaty forearms like Popeye.

Now that you understand which muscles make up your arms, their function, location and the rep range needed to stimulate them, let's give you some workouts to help you build your arms.

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All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress or worse, injury in the future. Many if not all the exercises will be new to you. So make sure you use the Exercise Guide on Bodybuilding.com to help you with your form.

Bodybuilding.com Exercises Guides: Over 300 Exercises! Search for exercises and learn the correct form with picture and video guides! Get the best results possible and stay safe while lifting. [ Check Out The Exercises Guides Here! ]

Arm Building Workout Programs

Sample Workout 1:

• Close-Grip Bench Press: 3 sets of 4-6 reps
• Cable Rope Overhead Triceps Extension: 2 sets of 8-12 reps
• Triceps Pushdowns: 2 sets of 15 reps
• Barbell Curl: 3 sets of 4-6 reps
• Alternating Dumbbell Curls: 2 sets of 8-12 reps
• Straight Bar Cable Curls: 3 sets of 15 reps
• Palm Down Barbell Wrist Curls Over Bench: 5 sets of 25 reps

Sample Workout 2:

• Bench Dips: 3 sets of 6-8 reps
• Skullcrushers: 2 sets of 8-12 reps
• One Arm Triceps Extension: 2 sets of 12 reps
• Incline Dumbbell Curls: 3 sets of 6-8 reps
• Barbell Curl Lying Against An Incline: 2 sets of 8-12 reps
• Lying Cable Curl: 3 sets of 15 reps
• Cable Wrist Curl: 5 sets of 50 reps

Sample Workout 3:

• EZ-Bar Curls: 3 sets of 6-8 reps
• Cable Hammer Curls: 3 sets of 12 reps
• Concentration Curls: 3 sets of 15 reps
• Machine Dips: 3 sets of 6-8 reps
• Decline Dumbbell Triceps Extensions: 3 sets of 8-12 reps
• Kneeling Cable Concentration Triceps Extensions: 3 sets of 15 reps
• Palms Up Barbell Wrist Curls Over Bench: 5 sets of 25 reps

Sample Workout 4:

• Close Grip Standing Barbell Curls: 3 sets of 6-8 reps
• Cross Body Hammer Curls: 3 sets of 12 reps
• Machine Preacher Curls: 2 sets of 15 reps
• Decline EZ-Bar Triceps Extensions: 3 sets of 6-8 reps
• Low Cable Triceps Extensions: 3 sets of 8-12 reps
• Reverse Grip Triceps Pushdown: 3 sets of 15 reps
• Plate Pinch: 5 sets of 50 reps

Sample Workout 5:

• Barbell Curls: 3 sets of 4-6 reps
• Close Grip Bench Press: 3 sets of 4-6 reps
• Incline Dumbbell Curls: 2 sets of 8-12 reps
• Lying Triceps Extensions: 2 sets of 8-12 reps
• Machine Preacher Curls: 2 sets of 15-20 reps
• Reverse Grip Triceps Pushdowns: 2 sets of 15-20 reps
• Seated Palms Up Barbell Wrist Curls: 2 sets of 50 reps
• Seated Palms Down Barbell Wrist Curls: 2 sets of 50 reps

Conclusion

There you go. 5 killer arm workouts. Now you have all the ammo to help build your guns. I hope this article cleared up some of the questions you might have had about building your arms. It takes hard work and a sound workout program to improve your physique.

Related Arm Training Articles:

• A Guide For Teenagers To Build Huge Arms! - By Alex Curran
• Arnold's Secrets For Building Mind-Blowing Arms! - By David Robson
• How Can You Develop Solid Arms? - By Topic Of The Week
• Other Arm Training Articles...

Having skinny arms is a thing of the past, now you have the knowledge and workout program to make a difference. Use what you have learned to bring out the big guns. As always if you have any questions don't hesitate to drop me an email.

stewbid@comcast.net

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