PUMP UP YOUR ARMS!!!

By: Curtis Dennis Jr.

Everybody gets into the gym for several reasons, one to increase their bench, two, to get as big as Greg Kovacs, and there are many who are in the gym for the last reason, to get big arms like Mat Duvall. And who doesn't? I know I would and I also would like a superman tattoo on my arm as well.

This is great motivation, but people go about it in the wrong way. They train the biceps more than their triceps when in fact the triceps are about 3/4 of the arms. So the logical way is to train the triceps.

Ever wonder why powerlifters have such big arms? They train the triceps, which is great for the bench press. They do a lot of close-grip bench presses and tricep extensions. They also go heavy as well. To me, the only way to build muscle is to build strength...there are no shortcuts to this. Muscles have to get stronger in order to grow.

Also, some people might have strong triceps or strong biceps. The only way to know this is to figure out which heals the fastest. For example, my triceps heal faster which means they are stronger than my biceps. My best friend has the opposite problem, strong biceps. But knowing this, you can utilize them in the upcoming routine I'm about to present. Work the stronger part of your arm harder.

The routine below is one that I wouldn't advise beginners to do. Trust me, after you do this routine, you'll have to love pain. Since I'm into combining bodybuilding and powerlifting into one, I used mass-building movements as well as shaping movements. I like to be well-rounded. Without further ado, let begin!

Biceps

Preacher Curls

The first muscle you'll work will be the biceps. The exercise - Preacher curls. I warm-up for two sets to get the blood going. I do this with perfect form then I move on to do four heavy sets of three reps. Don't make these too heavy, do enough to do three reps.

Click Image To Enlarge.
Preacher Curls.

Video Guide: Windows Media - Real Player

Machine Curls

After that, me and my partner move onto Machine curls (Universal). We don't need too many warm-up sets, just one set and then we move onto a heavy set of 6-8 reps. After that we do a drop set. We start with the heavy weight and drop every time I stop or go to failure. We drop about five times, but on the fifth one, we use one arm at a time.

Click Image To Enlarge.
Machine Curls.

Video Guide: Windows Media - MPEG - Video iPod

Cable Curls

After that, we go to do Double-Bicep Cable Curls and Squatted Cable Curls. I love this part of the routine, we do superset with 25 reps done on each exercise. We do about three supersets and then our arms are finished. Choose light weight (not too light) when doing these supersets.

Click Image To Enlarge.
Cable Curls.

Video Guide: Windows Media - MPEG - Video iPod

Triceps

Close-Grip Bench Press

Next up, is the triceps. The first exercise is the Close-Grip Bench Press. Same as the Preacher Curls, we do two warm-up sets and then four sets of three reps with heavy weight. Do these with perfect form and slow. That how we do everything...slow!!

Click Image To Enlarge.
Close-Grip Bench Press.

Video Guide: Windows Media - Real Player - Video iPod

Triceps Extensions

Then we move onto cable tricep extensions. One warmup set, one heavy set, then a drop set... the same as the Machine Curls. On the last set of these, I go super-slow to feel the burn. I keep doing this until I reach failure.

Click Image To Enlarge.
Triceps Extensions.

Video Guide: Windows Media - MPEG - Video iPod

Triceps Pushdowns

Then its off to the tricep superset. The exercises...Pushdowns and Machine Tricep Press. 25 reps for both exercises and a total of three supersets. No cheating allowed. Then finally, the forearms.

Click Image To Enlarge.
Triceps Pushdowns.

Video Guide: Windows Media - Real Player

Forearms

Hammer Curls

After doing triceps, your biceps should be able to move. The first exercise is Hammer Curls. I consider this exercise a forearm exercise with the biceps working indirectly. Again, two warm-up sets and four sets of three reps.

Click Image To Enlarge.
Hammer Curls.

Video Guide: Windows Media - MPEG - Video iPod

Preacher Hammer Curls

And then to end the workout, we do Preacher Hammer Curls, one arm at a time. This is done for a total of 50-reps. Not all at once, do enough at a time until 50-reps are achieved with taking only a 10-15 second rest.

Click Image To Enlarge.
Preacher Hammer Curls.

Video Guide: Windows Media - MPEG - Video iPod

Conclusion

Well, that's it, this is an incredible workout because I've done it myself and my arms grew a quarter from 18 1/4" to 18 1/2". This is no joke!

Bonus
Huge Arms Wallpapers

Titanic Triceps! Arms Super Feature #4. Photo By SecondFocus. Week #17 - 7/04/2006 1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600 480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Monster Forearm! Arms Super Feature #3. Photo By SecondFocus. Week #17 - 7/04/2006 1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600 480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Building Huge Arms! Arms Super Feature #2. Photos By SecondFocus. Week #16 - 6/27/2006 1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600 480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Can You Guess Whose Arm This Is? Arms Super Feature #1. Photo By SecondFocus. Week #16 - 6/27/2006 1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600 480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

hybridstrength@yahoo.com

Recommend this article to a friend by e-mail here!

Back To Curtis Dennis Jr.'s Main Page

Back To The Articles Main Page.

Related Articles
Build Bigger Arms: Intense Arm Routine Gets The Job Done!
Complete Arm-Training Guide - Introduction (Part One)
Arm Training!

Labrada Lean Body Delicious Taste! Low Fat, Low Sugar, Low Sodium! Now, with ProPlex+ Whey Protein Complex! 45g Protein - New and Improved. Learn More!