Like every other bodypart, training smart is the key for developing a big pair of arms. Massive guns are built using compound movements, heavy enough weights (of course, ‘heavy’ is a relative term ), good technique and full range of motion. But besides training, they also need a good amount of rest and food to grow.
In this article we’ll take a look at the weightlifting part of the formula for building big arms. The workout consists of three exercises for the triceps, supersetted with three exercises for the biceps. We will first focus on the big movements that are supposed to increase the strength and power of your upper arms and we will finish with some higher rep movements used as hypertrophy work. These are the 6 best movements for putting slabs of muscle to your arms :
1. Close Grip Bench Press: 3 sets of 5-6 reps – superset with
2. Close Grip Chin-ups: 3 sets of 5-6 reps
3. Triceps Dips: 3 sets of 10 reps – superset with
4. EZ Barbell Curl: 3 sets of 10 reps
5. Dumbbell Triceps Extension: 3 sets of 12-15 reps – superset with
6. Seated Dumbbell Curls: 3 sets of 12-15 reps
Close Grip Bench Press – this is probably the single best exercise for building strength and mass in your triceps. Because of the nature of the exercise, you will be able to use big weights. But don’t get carried away because you can also injure yourself using too much weight. Increase the weights on every set and use a weight that you can push 5-6 times to failure in the last set. Rest 30 seconds after every set and quickly switch to close grip chin-ups.
Close Grip Chin-ups – while chin ups are primarily a great back exercise, close grip chin ups work the biceps big time. Try to swing as little as possible and concentrate on pulling with your arms instead of your back.
Triceps Dips – the second best exercise for building strong and big triceps. You should use narrow grip and not let your shoulders drop below your elbows on your way down. If the dips are too hard you can use the dip machine.
EZ Barbell Curl – the EZ Bar is better than a straight bar because the way you grip it puts both your wrists and elbows in a more natural position than a straight bar. Increase the weight on every set and choose a weight that allows you to do 10 reps to failure on the last set.
Dumbbell Triceps Extension – this is an isolation movement, a great finishing exercise. Remember this is your final exercise so keep the weight lower and just keep the blood flowing in the triceps.
Seated Dumbbell Curls – a great unilateral exercise that is going to give you a great pump in your biceps. Keep the weights low and do 3 sets of 12-15 reps.
As with any other muscle group you should give the arms a good amount of time to rest, especially since they are involved in all other upper body movements such as bench press, rows or pull ups. Also you should be eating sufficient amounts of food – 1-1.5g/lb of protein and about 2g/lb of carbs in order to grow.