How to get Big Arms (without buying one of those plans)

Ever wanted big cut arms, then read this!

Difficulty: Moderate

Instructions

1. Guys, ever wanted big manly arms? Gals, ever wanted to get rid of that flab under the arms? This article is for you then. I am going to tell you in this article how to get those arms. YOU DONT HAVE TO DO ANYTHING FOR THIS INFORMATION JUST READ ON. If youve ever wanted a six pack then i have a similar article you can check out on this site it is also 100% free.

2. First you have to under stand one thing about the arms they are about 65% Tri-cep, which means what? You guys need to working your Tri-Ceps hard. If you dont know what a Tri-cep is, its the back of your arm. You will need to hit the weight room for this work or atleast buy some weights, I will have another article coming soon on how to do this without going to the Gym.

3. OK first thing go to the weight room. You will need to work these muscle groups: Triceps, Biceps, Forearms, Chest and Shoulders. Lets work out the Shoulders first, I Primarily use shoulder presses ie you take two dumbells (start small and build up) starting with them at your shoulders( sitting down) and press them upwards until you lock your arms above your head and the weights touch together, thats one then bring them back down to your shoulders slowly and do it again. I usually do sets of 10 and i do 3 sets . You should keep mixing up the amount of weight and reps/sets your using to keep your muscles from getting to used to these excercises.

4. Now lets work the Chest. Both the Chest and the Shoulders need to be worked because they will make your arms look bigger when they have been worked, also the excercises used to work these groups also work the arms at the same time. OK for the chest, you need to do bench press ie lie flat down on your back on a bench with the weights above your head resting on the rack. Lift the weights(Start light) off the rack above your chest and lower the weights to your chest then lift them back up and lock out your elbows, thats one. Again do about 3 sets of 10 reps. CAUTION: ALWAYS(whenever possible) have a spotter ie someone to watch you and help you if you cant lift the weight. If you dont have one take it very light or just do the machine version of the bench press or do push ups. Note: free weights are a better workout than machines because free weights work your stabilizer muscles.

5. Biceps: CURLS CURLS CURLS. A lot of young men over do their biceps in the gym and as a result their arms look un-healthy. Take the weights on a curl bar in your hands with your arms relaxed at your side then lift the weights up and touch the bar to your chest and then back down, thats one. Again around 3 sets of 10 reps ,but keep mixing it up and start light. Youve already worked your biceps with all three of these excercises so dont go looking for more.

6. Forearms. take the curl bar again. Sit down one the bench rest your forearms on your legs with your hands hanging off the end of your knees with the bar in your hands, palms up(Same as curls). Now using your wrists move the bar up and down like a curl without lifting your forearms off your knees. Then go palms down and do the same thing.

7. Finally Triceps. Youve already worked them twice with shoulder and bench presses, but we need to isolate them. This excercise is called skullcrushers. Lie down on the bench again with the curl bar in your hand palms down, now lock out your elbows straight up, this is the starting position, bending your elbows bring the curl bar to your forehead and then lift it straight up and down again, one. Please use a spotter for this too. Also there are a few machines you can use for your triceps, I really like these, theres a machine with a small handle/ bar/ rope at eye level. What you do with this machine is grab either the handle the bar or the rope with your elbows bent and then force the grip down til your elbows are locked straight down. one.

8. Thats pretty much it. Do these excercises every other day and you will be fine increasing the weight every other week or so. Also a few tricks to supplement this. One: get tan, tan arms look bigger and more cut. Two: shave your forearms men, they will look bigger and more cut. Also if you are really in a hurry you can augment your diet with protein supplements this will build your arms bigger quicker. Follow the directions though.

Tips & Warnings

• Stay Hydrated
• Stretch
• Also see my article on Abs so supplement your workout
• Have a spotter with you whenever possible
• Start light and then add weight

[sassie7]

on 10/9/2008 I find it strange that my boss comes to work with shaved forearms//////iam a female and wonder if i should shave mine