Before you ask, just read this article below. What question is I referring to, you might ask? Well, I am referring to the question I get 100’s of times a week from all over this great world of ours. How can I get my arms bigger? I do not mind answering these questions at all, but I decided it was time to go to my MuscleandStrength.com. This way anyone can have a detailed blueprint or how to start the process of building HUGE arms.
In the article below we will discuss the anatomy of the forearms, biceps and triceps, their function, location in the body and some exercises for each muscle group. To give you what you are really looking for I will also include 5 of my favorite workout programs to help you increase those guns of yours.
Location: Front part of the upper arm between the elbow and the shoulder.
Function: Elbow flexion, basically making the curling motion.
Exercises: Barbell and dumbbell curls.
Location: Small muscle over the lower portion of the upper arm that connects the bottom half of the bicep to the forearm.
Function: Elbow flexion.
Exercise: Hammer curls and reverse grip barbell curls.
Location: Under belly of the forearm.
Function: Turning the hand so the palm is facing down.
Exercise: Palm up barbell wrist curls over bench.
Location: Top and outer portion of the forearm.
Function: Flexes the arm at the elbow.
Exercise: Palm down barbell wrist curls over bench.
Location: Back of the upper arm between the elbow and the shoulder.
Function: Extension of the elbow.
Exercises: Lying tricep press and close grip bench press.
First and foremost let’s get something straight. We all know that the biceps are the show muscle for your physique. When someone asks you to show your muscles, 9 times out of 10 you flex your biceps. It’s great to have well developed biceps, but do not forget to train the rest of your muscles in the upper and lower arm.
Many beginners fall into that trap and create terrible imbalances in there arms. Even the great Arnold Schwarzenegger admits he used to train his biceps harder and more often than his triceps in the beginning. This is an imbalance that has taken him years to balance back out.
For training your upper arms (Biceps and Triceps) I like to use all child or rep ranges, high (15-20), moderate (8-12) and low (4-6). Each has its own purpose and will be critical to use all ranges in your pursuit of bigger arms. Forearms on the other hand are what I like to call the “burning buggers”. You will have to endure some high rep muscle burning sets to get these babies to grow. Reps can go as high as 50 to get these as they are on fire, but it will be all worth it if you have thick meaty forearms like Popeye.
Now that you know what makes your muscles, their function, location and the rep range needed to stimulate them, let’s give you some workouts to help you build your arms.
All exercises should be performed in a perfect form, because you have to start and / or do not want to go there. Many if not all the exercises will be new to you. So make sure that you use the exercise guide on MuscleandStrength.com to help you with your form.