bulk up their arms. While curls are necessary, they are only a fraction of
what it takes to get big muscular arms. The good news is that a couple
tweaks to your arm workout can help get bigger, better looking arms in no
time.
The Other Two Thirds
Usually when people think about muscular arms, bulging biceps are the
first thing that comes to mind. What you may not realize is that your
biceps are only a small part of your arms. Your triceps actually make up
two thirds of your arm muscles. So it only makes sense that you would want
to work harder on your triceps in order to increase the overall size of
your arms.
So how do you go about working those triceps? Aside from the compound
exercises you should already be doing (ex. bench press, push ups, dips), a
few more exercises for developing those triceps is all you need.
One of my personal favorites is the Lying Triceps Extensions. Simply lay
down on a flat bench with your head rested at one end. With a preacher
curl bar, start with your arms completely extended naturally over your
chest. Slowly lower the bar down just above your head and then back up,
but not completely extended until your last rep. This is a great isolation
movement that really works those triceps hard. Other exercises you may
want to consider are the Standing Triceps Pull-Down or the Seated Triceps
Extensions.
Pain is Good
Another thing to remember is that if you want real size in your arms you
have to go hard or go home. In order for your muscle to grow you need to
put enough stress on them to cause microtrauma, or small tears in the
muscle fibers. In order to do this you must go until complete failure in
your sets. In other words, go until you absolutely cannot do another rep.
Many people fail in this area because they can't handle the pain. I'm sure
you have heard the old expression "No Pain, No Gain". That's the truth. So
no matter what your goal is for each set, do not end your set just because
you reached your goal. Keep going until complete failure and you will have
a much better chance of causing those muscle fibers to tear and ultimately
grow. This applies to any exercises you are doing to gain muscle mass.
So there you have it. Next time you go to the gym for an arm workout,
don't limit yourself to bicep curls. Tap into those often forgotten
exercises that can give you more return on your time invested in the gym.
However, you will only get the type of results your looking for if you are
willing to push yourself through the pain. If you can do that, you'll have
arms you can be proud of in no time. Give it a shot.
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