Big Arms Fast!

The key to getting big arms is to understand that there are several muscles in the arm that need to be worked. It is not enough to simply work the bicep, this will show some results if you stick to it but you will never really see the results you are after. In this article I am going to explain three exercises, that when used in rotation (that is use one exercise one day, then switch to the next on the next day) will have your arms looking great in no time.

Firstly lets talk about the schedule – personally I like to work on one body part at a time. I find this really easy to keep up, and over time you end up looking great. If I try to go to the gym for a full workout I will manage it for maybe three months, and then let it slide and not go for the next six months. Working on one body part at a time at home has proved to be much more effective for me personally – you may be different. If you love the gym, then by all means incorporate these into your overall workout.

Day One: Bicep curls

I used to do these with dumbbells, but found better progress with a barbell. Make sure you are not lifting too much with these – it is better to lift properly than to lift more weight but not perform the exercise correctly. In fact that applies to all exercise. Don’t rush too fast, or it actually harms your progress (and potentially injures you, really slowing you down). Three sets of twelve reps, using the most weight you can lift to complete the exercise PROPERLY. That means with a straight back, in a smooth, slow motion. Don’t jerk the weight towards yourself to try and lift more. Just take it nice and steady!

Day Two: French press

You ideally want a triceps bar to do this. Triceps bars are not expensive, and they are really versatile. Hold the bar above the head, and slowly bend at the elbow so that the weights are lowered behind your head to your back. Then lift slowly using the triceps, until the weight is raised over your head again, where you started. Same sets as before, adjusting the weight to meet the same guidelines. This is a great exercise, and you will be amazed how much difference the triceps make to the size of your arm.

Day Three: Hammer curls

Using dumbbells, perform a bicep curl with your hands rotated ninety degrees. So hold the dumbbell vertically, as opposed to palms facing upwards, dumbbell horizontal (normal bicep curl position). Same sets and reps as for the others. This Will work the sides of your arm, and you will find when combined with the other two exercises, you have rock hard arms in no time!

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