The Top 10 Exercises For Massive Arms

Everyone who ever picks up a weight soon develops the desire for a set of massive arms. It’s nearly unavoidable. Nearly everybody loves to stretch their shirt sleeves or even cut them off. People want to build huge arms. Unfortunately, many people go about their arm training all wrong. One of the biggest mistakes you can make when trying to build huge arms is using the wrong exercises. Kickbacks and concentration curls will do very little to help you build huge arms. Instead, stick with the list below and your arms will be exploding with new growth in no time.

Biceps:

1) Close Grip Chin Up– This is the king of biceps exercises because it allows you to use the most weight and move your body through space. Any time you can move your body through space, instead of just moving your limbs, there is a higher level of neuromuscular activation which leads to greater muscular development. If you want to build huge arms this has to be in your arsenal.

2) Barbell Curl– As far as isolation movements go, this is the best one there is when it comes to building big biceps.

3) Dumbbell Curl– Another isolation movement that is nearly the equivalent to the barbell curl. The added advantage is that when you can no longer complete another rep you can stop doing them simultaneously and switch to alternate curls to cheat a few more reps out.

4) Incline Dumbbell Curl– The added stretch here makes this a very effective bicep building exercise.

5) Hammer Curl– If you really want to build huge arms you need to include some work for the brachialis muscle. Hammer curls target the brachialis muscle, which, when developed, can add a great deal of mass and thickness to the upper arm.

Triceps:

1) Parallel Bar Dip– Again, this is an exercise where you are moving your body through space instead of just moving your limbs. If you need proof of the effectiveness of dips you need to look no further than the incredible arm development of male gymnasts. Like the close grip chin up, this has to be a regular in your muscle building workouts if you want to build huge arms

2) Close Grip Bench– This is another compound movement which will pack slabs of muscle on the triceps as it allows you to use a ton of weight.

3) Half Range Close Grip Bench Press aka Lockouts– This exercise is done by setting the pins in the power rack so that they stop the bar about a third of the way down from the top. This greatly overloads the triceps and allows you to use extremely heavy loads. The end result is that you will build huge horseshoe triceps.

4) Angled Bar Pushdown– I prefer the angled bar to the straight bar for pushdowns because it is much less stressful on the wrists and much more comfortable to handle heavy weights with. This is a highly effective isolation movement which is pretty easy on the elbows; a rarity for isolated triceps exercises.

5) EZ Bar Lying Triceps Extensions– This is another highly effective isolation exercise for the triceps. Unfortunately, this exercise can lead to elbow problems. For this reason it should be used less frequently than the others and the reps should be kept a bit higher; preferably in the 8-15 range.

Stop wasting your time with any arm exercise that are not on this list, immediately. The exercises listed above are the ones that will help you build huge arms. Hit them hard and continually get stronger and lift heavier weights on them and you will build an enormous set of arms before you know it.

For specific set, rep, rest and frequency recommendations as well as months of workouts that will help you in your quest to get huge arms, check out my website today.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://www.musclegainingsecrets.com/

Article Source: http://EzineArticles.com/?expert=Jason_Ferruggia

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Arnold Schwarzenegger T Bar Row

Arnold Schwarzenegger T Bar Row

The picture above shows Arnold Schwarzenegger doing the T Bar Row exercise. To do this grab a barbell and get in an area where you have a good amount of room. Straddle the barbell and grab it with both hands, one above the other.

Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees bent and your feet just beyond shoulder width apart for balance. Start with your arm fully extended, allowing the barbell hang at about mid-shin level.

Next, lift or ‘row’ the barbell up and into your stomach area.

Then Return to the start position, make sure you keep your head up and shoulders back throughout this exercise. This will to keep your back in a firm and stable position.

Arnold Schwarzenegger Training

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Arnold Schwarzenegger Bicept Curls

Arnold Schwarzenegger Bicept Curls

The biceps curl is any of a number of weight training exercises which target the biceps in order to develop size, definition, strength, stamina, length.

Biceps equipment include dumbbells, barbell as pictured above, E-Z bar or Bent bar, Cable machine, Biceps curling machine.

Arnold Schwarzenegger Concentration Curls

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Dumbell Rack

Chef Hungus Exercises

Hey Hungus!

I’ve put a two day routine together for you. If you get sick of any of the exercises just let me know. Just remember 3 hours over one hole week isn’t that much time. We are getting you Bat Cave ready.

Day One

1st Set

2nd Set

3rd Set

4th Set

Squats

14

14

12

12

Stiff Leg Deadlifts

14

14

12

12

Push Ups

20

20

20

20

Deadlift

14

14

12

12

Military Presses

14

14

12

12

Bicep Curls

14

14

12

12

Tricep Extensions

14

14

12

12

Day Two

1st Set

2nd Set

3rd Set

4th Set

Squats

14

14

12

12

Stiff Leg Deadlifts

14

14

12

12

Push Ups

20

20

20

20

Deadlift

14

14

12

12

Military Presses

14

14

12

12

Bicep Curls

14

14

12

12

Tricep Extensions

14

14

12

12

Workout should take about 45 minutes.

Below are the other dumbbell exercises you can work on once you get yourself a bench.

Chest Dumbbell Exercises
– flat bench dumbbell press
– incline bench dumbbell press
– decline bench dumbbell press
– dumbbell flyes (flat/incline/decline bench)

Back Dumbbell Exercises
– deadlifts
– single arm bent over rows
– double arm bent over rows
– lying row

Biceps Dumbbell Exercises
– standing dumbbell curls
– seated dumbbell curls
– incline dumbbell curls
– preacher curls (if you have a preacher curl bench)
– concentration curls
– hammer curls

Triceps Dumbbell Exercises
– single arm overhead tricep extensions (can also be done with both arms)
– dumbbell skull crushers (flat, incline or decline bench)
– tricep kickbacks

Shoulders Dumbbell Exercises
– seated dumbbell press (can also be done standing)
– arnold press
– front raises
– lateral raises
– shrugs

Legs Exercises Dumbbell Exercises
– squats
– lunges
– stiff legged deadlifts
– calf raises

REMEMBER TO GO HARD OR STAY HOME!

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