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Get Big Arms: Noah Siegel’s Sleeve-Busting Workout

Get the horseshoe triceps, baseball biceps, and hulking forearms you always wanted. This short, high-intensity workout will show you the way!

I've seen countless people come into the gym and throw dumbbells around like potato sacks. They act wild, scream and grunt like gorillas in heat, and then spend their rest periods flexing in the mirror. Although these dudes seem hard-core, they're actually putting a lot of energy into something that won't garner results. They must learn to train smarter.

Many people fail to realize that they already train their arms multiple times per week, without ever doing any direct arm work. Every time we do a pressing movement, we use our triceps.

Every time we pull, we use our biceps and forearms. Because our biceps and triceps get a lot of work during compound movements, it's important to limit the number of sets during isolation work. With dedicated arm training, keep the sets low and the intensity high.

An even bigger problem is that most people don't understand anatomy well enough to train their biceps and triceps effectively. So to build big arms, we need to start by using our head.

How Your Arms Work ///

The major action of the biceps brachii is elbow flexion and forearm rotation. The name—biceps—means that the muscle is made of two heads, a long and a short. These muscle heads have two different origins but come together to form one tendon, which attaches to the radius.

You can feel your biceps working if you put your left and on your right biceps muscle and then rotate your forearm from a pronated (palm down) to a supinated (palm up) position. You can also feel your biceps participate if you put your left hand on your right biceps and flex your elbow.

Your biceps can fatigue easily, and thus relies on your front deltoid and brachioradialis (anterior forearm muscle) for aid. To get the most out of your biceps training, you need movements that include both flexion and supination.

The triceps brachii is named similarly because of its three heads. The triceps is a slightly larger portion of the arm and just as complex as the biceps. The triceps main function is to extend the elbow. To feel your triceps, place your left hand on the back of your right arm and then extend your right arm until it is completely straight. The long and lateral heads of the triceps create the "horseshoe" shape everyone is gunning for. The medial head is a "deep" muscle.

Not all three heads originate at the same place, but they all insert into the elbow. The long head of the triceps originates at the scapula. To isolate it, your elbow must be over your head.

Sleeve-Busting Arms Workout

    Now that I dropped some knowledge bombs, let's blow those arms up! Do this workout once per week on any day you choose. Generally, I do an abs/arms/forearms day later in the week after I've already worked my larger muscle groups.

    BICEPS

  • Spider Curl Spider Curl

    Spider Curl

    4 sets: 12, 8, 6, 15 reps
  • Incline Dumbbell Curl Incline Dumbbell Curl

    Incline Dumbbell Curl

    3 sets: 8, 8, 6 reps
  • Barbell Curl Barbell Curl

    Barbell Curl

    3 sets: 8, 8, 12 reps
  • Preacher Curl Preacher Curl

    Preacher Curl

    Dropset to failure
  • TRICEPS

  • Triceps Pushdown Triceps Pushdown

    Cable Push-Down with Bar

    4 sets: 12, 8, 8, 8 reps
  • Seated Triceps Press Seated Triceps Press

    Seated Triceps Press

    3 sets: 10, 8, 8 reps
  • Low Cable Triceps Extension Low Cable Triceps Extension

    Low Cable Triceps Extension

    3 sets: 12, 12, 15 reps
  • Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension

    Lying Dumbbell Tricep Extension

    3 sets: 15, 15, 20 reps
  • FOREARMS

  • Seated Palms-Down Barbell Wrist Curl Seated Palms-Down Barbell Wrist Curl

    Seated Palms-Down Barbell Wrist Curl

    4 sets of 25 reps
  • Standing Palms-Up Barbell Behind The Back Wrist Curl Standing Palms-Up Barbell Behind The Back Wrist Curl

    Standing Palms-Up Barbell Behind The Back Wrist Curl

    3 sets: 15 reps
  • Reverse Barbell Curl Reverse Barbell Curl

    Reverse Barbell Curl

    3 sets: 15 reps
  • Hammer Curls Hammer Curls

    Hammer Curls (Optional finisher)

    1-2 sets: failure

This workout provides more than sufficient arm work. Make sure to keep the intensity high and the pace quick. Hit them hard, hit them fast, and watch 'em grow!


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About The Author

In addition to his day-to-day activities, Noah Siegel is also a personal trainer, fitness model, and sponsored athlete for Optimum Nutrition.

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jstanek

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jstanek

Worth a try.

Apr 10, 2013 5:37pm | report
bennfll

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bennfll

I'll give this a try I am in need of a workout update!

Apr 10, 2013 6:49pm | report
TrimLines

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TrimLines

Keep the intensity up and the duration down, get those arms pumped!

Apr 10, 2013 7:01pm | report
liuzhoudragon

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liuzhoudragon

loved this guys chest article, definelty like the new shape my chest is growing into. Will give this a whirl..........looking forward to your next article Noah.

Apr 10, 2013 7:05pm | report
TrimLines

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TrimLines

Thanks, Ill keep trying to give you guys my best

Apr 10, 2013 7:44pm | report
Sabeque

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Sabeque

yeah i liked the chest article too!

Apr 14, 2013 6:00pm | report
dpn1996

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dpn1996

with this and your chest article: are you increasing/decreasing the weights with each set? especially on either day of the chest routine. thanks!

Apr 10, 2013 7:08pm | report
TrimLines

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TrimLines

Thats a very broad question, Im always trying to increase weight but if you want to know more specifically shoot me a pm

Apr 10, 2013 7:45pm | report
BatteryBackup

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BatteryBackup

I think I may change a few things around and include this in my weight training class. Short and sweet is about the only thing I can fit in. Thanks

Apr 10, 2013 7:46pm | report
intense21

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intense21

And most important dont forget to Keep the Juice flowing... Youll never look like this being natural...LOL

Apr 10, 2013 7:58pm | report
Molinski44

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Molinski44

Sure you can...but if you'd like to keep selling yourself short you could attribute all success of others to being on the bike. #Manup

Apr 10, 2013 9:45pm | report
TrimLines

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TrimLines

Hate on, most people get mad when others have succeeded where they cannot. Spend all your energy hating instead of directing it towards positive motivation and see that it will get you no where. Personally I use others accomplishments as motivation to push myself harder.

Apr 11, 2013 5:51am | report
NaturallyGood

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NaturallyGood

Haters hate...that's what they do. I would like to think I can get there naturally, but only if I keep learning and trying! Thanks for sharing the information to try and help the rest of us reach our goals!

Apr 11, 2013 4:07pm | report
kylethekidable

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kylethekidable

why the hate for him man? The size isn't a matter of juicing at all. He isnt jay cutler big so a solid diet and hitting the weight hard can get you there, as far as the vascularity, its mostly about sodium intake. If you get your sodium intake down, you can get water retension down too, which is what really makes the veins pop. Of course in that aspect, if you saw many of the trainers and models on this sight any other day but the photo shoot, they probably wouldnt be that vascular then either, since i've heard keeping sodium levels really low can be harder to do than most other parts of dieting.

Apr 11, 2013 11:19pm | report
DJL34

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DJL34

Don't hate bro! I will go even as far as to say whether he is or he's not on steroids is actually irrelevant. Determination, discipline and desire to look and feel your best is obviously running through his veins. You aren't getting trimlines abs and muscle separation due to juice...you get those by gym and kitchen work ethic.

Apr 12, 2013 10:07am | report
Amine999

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Amine999

If you think about it, in ancient times, nobody had access to special ingredients or supplements, but how were they always so big? How come every single culture's ancient people was muscular and jacked as ****? Steroids? Supplements? No. It's possible to achieve this body with hard work alone, man kind has done it for thousands of years... Just look at every Greek sculpture, or Roman, all of the ancient European warriors were always swole as ****, tell me they used supplements I'll smack the muscle joints out of you...

Apr 12, 2013 10:21am | report
JourneyToSwol

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JourneyToSwol

smh at these responses. more fitness model bs promoting that this is even close to attainable natty.

Apr 12, 2013 2:16pm | report
Samsdaddy0525

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Samsdaddy0525

Sad that a couple people here focus on drugs instead of the great routine that Noah presented here.

If you have nothing postive or constructive to say or contribute, go some where else to whine and complain!

Apr 14, 2013 2:54pm | report
rojbo

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rojbo

The dude is cool enough to share advice with us on how to improve ourselves, and classless people make negative comments about the guy. One thing I hate about the internet is people don't have to face the person they are talking smack about.

Apr 14, 2013 5:21pm | report
Dracid

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Dracid

instead of being jealous, use his success and motivation for something to shoot for and make it your goal. Don't be so narrowminded thinking you need to take roids to get big

Apr 15, 2013 2:19pm | report
  • Body Stats
  • ht: 14'11"
  • wt: 179.4 lbs
  • bf: 20.4%
TheFugitive

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TheFugitive

Always looking to increase my size

Apr 10, 2013 9:55pm | report
Mafian35

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Mafian35

this is awesome Noah, I appreciate that you explain HOW my muscles work.

Do you think you could post an article sometime on how to keep workout routines fresh (like practical ways to avoid plateaus?) I want to be able to start making my own, but just throwing exercises together isn't a smart idea. Thanks.

Apr 10, 2013 10:04pm | report
bigswallace15

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bigswallace15

I will be doing this on Friday!

Apr 10, 2013 10:05pm | report
AliAlee

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AliAlee

Hmmmm .. That looks like worthy of a try .. but isn't it too much in 1 day ??

Apr 10, 2013 11:25pm | report
Survivor3

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Survivor3

It isn't for a day, if you are working out individual muscles you may workout biceps today and triceps some other day.. depending upon your routine.

Apr 12, 2013 1:31am | report
Showing 1 - 25 of 140 Comments

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