How to Build Bigger Arms
If you are getting involved in an exercise program, you are probably wanting to know how to build bigger arms. The arms are one of the most popular body parts for those involved in weight training. The arms are also generally very responsive to training, but you still need to know how to train them correctly. That begins with an understanding of the arm muscles and how they work.The upper arm is made up of the biceps and triceps. The biceps are located on the front part of the upper arm. The biceps muscle moves the lower arm from an extended position up and toward the shoulder. Any exercise that performs this type of movement will exercise the biceps muscles. The triceps muscles are on the back of the upper arm and perform the opposite function of straightening the lower arm from a bended to an extended position. Remember to not focus too much on the popular biceps, because the triceps are actually a bigger muscle group and will lead you to bigger arms.
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Instructions
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Build Bigger Arms
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Work your arms separately from other body parts: If you are wanting to focus more on your arms, then you should not weight train your arms on the same day as other body parts. If you want to build bigger arms, you should train them on their own so you can give both your biceps and triceps all of your energy.
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Consider both heads of the biceps: The biceps is a two-headed muscle. The two different muscles that make up the biceps are called the long head and the short head. The position of the elbow in relation to your torso will determine which head of the Bicep that gets the most work.
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Choose from the following biceps exercises: There are many biceps exercises to choose from and there are many variations on these exercises. Choose two or three exercises from this list: dumbbell curl, preacher curl, concentration curl, incline dumbell curl, barbell curl and cable curl.
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Consider All Three Heads of the triceps: The triceps has three heads that form the muscle group. The position of the arms in relation to the torso when performing a particular exercise determines the area of focus on the triceps muscle. A good triceps routine trains all three triceps muscle heads.
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Choose from the following triceps exercises: You should choose three exercises from this list: overhead extensions, cable pushdowns, lying triceps extensions, triceps kickbacks, dips, and close-grip bench presses.
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Vary your routine: A varied routine for both your biceps and triceps can keep you from getting bored, as well as promote overall arm growth. You can change the exercises, you can change the order in which you do the exercises and you can change hand positions to keep things interesting and to stimulate muscle growth.
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Tips & Warnings
Biceps and triceps exercises allow for many different variations on the way an exercise can be performed. You can use dumbells, barbells and cables. You can also use different shaped bars and attachments such as a cambered bar, a rope attachement, a V-handle among others. Don't be afraid to mix it up and experiment.
When performing a particular exercise, visualize in your mind how the exercise is working that particular muscle group. Focus on the execution and the working of that muscle, and you will be amazed at how much more intense the workout will be.
Work your biceps and triceps together on the same day. The blood pumping into your arms from the back and the front of your upper arm will motivate you to keep pushing and lead to better arm workouts.
Always remember to stretch out your arms before beginning your workout.
Proper form when performing any exercise is a must. It will prevent injury and make the exercise much more efficient, getting you to your goal of building bigger arms.
Don't sacrifice form for weight. It is a sure fire way to get injured and poor form keeps you from optimum muscle growth.
