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| Big arms, who doesn't want them? This article is about how to train them to make them big, strong, and something that will be shown off... Here's the workout along with some important tips to build big, strong arms. Learn more. |
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Article Summary:
Nutrition is more important than the training itself.
Supplements can't help your arms without proper training and nutrition.
This workout is intense enough you only need to do it for four weeks.
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Introduction
Big arms, who doesn't want them? All those pics of Arnold flexing those 22 inch guns, seeing Hulk Hogan hit that triceps shot in the interview before he went on his rant about who he was about to run wild on, and countless other images hit the mind when you think about the biceps, triceps, and forearms.
 Click To Enlarge.
Big Arms, Who Doesn't Want Them?
If you are looking for all the nicknames and analogies for arms, then look somewhere else. This article is about how to train them to make them big, strong, and something that will be shown off whether you are wearing a tank top or a suit.
A Word Of Nutrition
Now before anything else about training is mentioned, I want to emphasize the importance of nutrition. It is more important than the training is. If you don't give the muscles the tools necessary for recovery and supercompensation, then they won't get bigger or stronger.
I recommend no less than 1 gram of protein per pound of bodyweight. For example, if you weigh 200 pounds, then you would eat 200 grams of protein daily divided evenly over six to eight meals. I also recommend 1.5-2 grams of carbs per pound of bodyweight daily.
Again, if you weigh 200 pounds, then take 200 and multiply 1.5 and you get 300 grams of carbs daily. Also, don't neglect those essential fats you need. EFA's and fish oils are among a slew of choices for good fats. One gallon of water a day is an absolute must. You must drink the water to get results.
Supplementation
There are good supplements out there, but no one supplement is the solution for big guns. I don't care who the guy is flexing the arm or what company is making the ad. Don't buy into it. Nutrition and training is the key. However, supplements are good for helping you meet your goals. They "supplement" your training and nutrition.
I recommend a good multivitamin first and foremost. Good protein powder is second, and if it is affordable, N.O. products and creatine certainly will benefit you in the long run. The brand is up to you. Follow the directions on the labels to the T. Do not exceed the recommended dosages! This won't help, and if anything, it will hurt your gains long term. Don't do it.
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Multi-Vitamins Which Overdose DV.
After doing lots of reading, I've come to different conclusions regarding megadosing of certain vitamins. I was curious to know what is everyones intake on this issue. Currently my Multi-Vitamin consist of Animal Pak.
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Finally, we get to the training.
However, I want to caution you that if you don't train the rest of your body as well as your arms, then you might not find as much success... as much as you would if you do train everything equally.
Your body is a machine and you must maintain everything equally in order for it to run efficiently. You must hit the chest, delts, back, abs, and yes, legs. Do not be one of those guys that have a neurosis for leg training. Hit them as hard as you would any other body part.
If all that is understood, then we will get into the actual workout.
The Workout Program
You might gain a quarter of an inch on your arms in a month, then again, you might gain over an inch. The results depend on the person. But I will tell you that anyone that has done this program has gained at least a quarter of an inch in four weeks. It is a lot of volume, but that is why you only do it for four weeks. Any longer than that and it is overtraining.
Click To Enlarge.
It Is A Lot Of Volume, But That Is Why
You Only Do It For Four Weeks.
You only do this once a week as well. As tempting as it may be, do not do this more than once a week for four weeks.
Barbell Curls
You can either use the straight bar or the EZ Curl Bar like I do. Either way, keep the elbows in, come up with a count of one and lower to a count of three. Let it stretch for a count of one and repeat.
You will do four sets. The first one for 10 reps, the second set for 8 reps, the third for 6 reps, and then a drop set where you go to failure, lower the weight on the bar, go to failure again, and then lower the weight on the bar and go to failure one more time.
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Close-Grip Bench Press
You are letting your biceps rest and moving on to triceps. Take a shoulder-width grip of the bar or if you need to, a little closer. Lower the weight down to a count of three and push back up to a count of one. Squeeze at the top for a count of one and then repeat.
You will do four sets. The first one for 10 reps, the second set for 8 reps, the third for 6 reps, and then a drop set where you go to failure, lower the weight on the bar, go to failure again, and then lower the weight on the bar and go to failure one more time.
Example:
- 135 lbs. For 10 Reps
- 185 lbs. For 8 Reps
- 225 lbs. For 6 Reps
- Drop set 225 lbs. to failure, drop to 185 lbs. to failure, drop to 135 lbs. to failure.
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Alternating Hammer Dumbbell Curls
Now we are going back to biceps and we move on to hammer curls. Grab the dumbbells with your palms facing each other. Lift with one arm to a count of one and lower to a count of three. As soon as the first arm is lowered, immediately start with the other arm the same way. Lift to a count of one and lower to a count of three. Repeat after that.
You will do four sets. The first one for 10 reps per arm, the second set for 8 reps per arm, the third for 6 reps per arm, and then a drop set where you go to failure, lower the weight, go to failure again, and then lower the weight and go to failure one more time.
Example:
- 30 lbs. For 10 Reps
- 40 lbs. For 8 Reps
- 50 lbs. For 6 Reps
- Drop Set 50's to failure, go down to 40's to failure, drop to 30's to failure.
Lying Triceps Extensions (Skull Crushers)
Once again, we switch to triceps. Take a bar and lie flat on a bench like you would for a bench press. Bend at the elbows and lower the bar until it right above your forehead (hence the nickname skull crushers). Lower to a count of three and then return to the start position to a count of one. Squeeze a the top for a count of one and repeat.
You will do four sets. The first one for 10 reps, the second set for 8 reps, the third for 6 reps, and then a drop set where you go to failure, lower the weight on the bar, go to failure again, and then lower the weight on the bar and go to failure one more time.
Example:
- 65 lbs. For 10 Reps
- 85 lbs. For 8 Reps
- 105 lbs. For 6 Reps
- Drop set 105 lbs. to failure, drop to 85 lbs. to failure, drop to 65 lbs. to failure.
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What Is The Most Complete Workout For Building Huge Arms?
The arm is one of the most visible body parts. This week's question focuses on a complete arm workout that includes the wrist, forearm, biceps, and triceps.
[ Check Out The Workout Of The Week Here ]
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Example:
- 50 lbs. For 20 Reps
- One Minute Rest
- 50 lbs. For 20 Reps
Rope Pushdowns
Take a rope attachment and hook it a top cable pulley. Grab the rope by the ends. Keeping the elbows locked into your sides, lower the weight for a count of one until your arms are stretched out. Hold for a count of one. Raise the weight back up for a count of three. For this exercise you will do two sets of 20 reps with one minute of rest in between.
Example:
- 50 lbs. For 20 Reps
- One Minute Rest
- 50 lbs. For 20 Reps
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Building Huge Arms SuperFeature.
There has never been so much great information about developing your arms as you will find right here! 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 Huge Arms SuperFeature Here ]
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Forearms
Believe it or not, there is no forearm exercise. Grip the handles with a white knuckle grip with every set you do and you will feel it in your forearms I promise. Although I do train forearms normally, I do not with this program.
Get A Printable Log Of The Big Arms Workout.
Conclusion
That is it and that is all. Do nothing else for anything else the day you train arms. Get out of the gym and find some food to help you recover. Take a day off after that to help you recover as well. This is intense and this is not to be taken lightly.
Do it for four weeks and then move on to something with less volume. I do this workout once every six months. Give it a try and hopefully it works as well for you as it has for me and my clients.
rock23@bodybuilders.com
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