Get Big Arms: Noah Siegel’s Sleeve-Busting Workout
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.
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.
Hammer Curls (Optional finisher)1-2 sets: failure
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.
Set the bench at a 45-degree angle and place your chest at the top of the bench. When you curl your arms up, don't raise your elbows. The last set should be relatively light.
Curl with both arms at the same time, supinating your wrists as you go up. Lower the weights slowly. Go fairly heavy on this movement. If you do have to cheat, do it on the way up, so you can fight it on the way down.
Do this exercise with your back against a wall and your elbows down. Keep the eccentric portion slow and controlled. I find that biceps grow extraordinarily well on the negative work load.
Load a bar with weight you can easily strip. Start with a weight you can hit for 12 reps. Then take off some weight and do as many reps as you can. Take off more weight, and do it again and again. By the end of this set, your biceps should be pretty much dead.
This is a staple in every triceps workout I do. Keep the body up straight and bend from the elbow only. Allow the arm to come up slightly past perpendicular. This exercise should be done as heavy as possible, including two dropsets.
This is a serious mass builder for the long head of the triceps. Go as heavy as you can. Don't let your elbows flare. Keep them tucked in tight.
This exercise is similar to a standard dumbbell kick-back, but it keeps the tension on the triceps the entire movement. Be sure to keep the elbow up and to fully extend the arm back. Control the weight back to starting position.
Use a dumbbell in each hand and press them simultaneously.
Lay your forearms flat on the end of a bench so your hands are hanging off. Let the bar roll all the way down to the last finger tip and squeeze everything back up until your wrist is fully contracted.
Use the straight bar. Place it behind you, just below your glutes. Let it roll down your hand and squeeze back up, fully contracting your wrists.
This movement hits my forearms hard. Keep it strict so you don't use your shoulders to lift the weight. Curl only from the elbow.
If your body allows it, try them. You can be less strict with the form—throw weight around and just burn out those last fibers.
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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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
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.
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!
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.
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.
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...
smh at these responses. more fitness model bs promoting that this is even close to attainable natty.
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!
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.
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.