 |
It’s
no secret that every serious lifter out there desires an
impressive pair of strong, muscular arms.
Who wouldn’t be
happy with tall, peaking biceps sitting on top of rock-hard,
horse-shoe-shaped triceps? Who wouldn’t love to have a
pair of ripped, well-developed guns forcefully bursting
through the sleeves of their shirt?
While developing
muscular arms is usually at the top of many peoples’
agenda, the reality is that the majority of lifters out
there have a very poor understanding of how to properly
train their arms for maximum gains. |
In order to gain the proper insight
into effectively stimulating arm growth, we must first recognize
three basic truths:
1) Relatively
speaking, the biceps and triceps are small muscle groups.
2) The biceps receive heavy stimulation during all
basic pulling movements for the back.
3) The triceps receive heavy stimulation during all
basic pressing movements for the chest and shoulders.
What do these 3 points
tell us about effective arm training?
The most important thing
for you to realize is this:
For
maximum gains in muscle size and strength, the biceps and triceps
require only a very small amount of direct stimulation!
So why is it that every
time I enter the gym I see the same misinformed people, week in and
week out, slaving away on endless sets of bicep curls and tricep
extensions?
It’s very important to
understand that the biceps and triceps receive a very large amount
of stimulation from all of your chest and back training. Couple this
with the fact that your biceps and triceps are already small muscle
groups to begin with and it becomes quite clear that direct arm
training is of minor importance.
Remember, your muscles do
not grow in the gym. The work that you accomplish as you train with
weights is merely the “spark” that sets the wheels of the muscle
growth process into motion. The real magic takes place out of the
gym while you are resting and eating, as this is the time when your
body will actually be synthesizing new muscle tissue.
Because of this, it is
vital that you do not overtrain your muscles. You must always make
sure to provide them with sufficient recovery time if you want to
see impressive results. Overtraining can actually make your muscles
smaller and weaker.
If you’re looking to
achieve serious arm growth, you must stop placing so much emphasis
on direct arm movements. Forget about performing endless sets of
concentration curls and tricep pressdowns. Strong, muscular arms are
mostly a product of heavy chest and back training.
This is not to say that no
direct arm training is necessary, just not very much. Here is a
sample arm routine that you can use as a part of your program:
Routine
#1
Barbell Curls – 2 sets
of 5-7 reps
Standing Dumbbell Curls – 1 set of 5-7 reps
Routine
#2
Close-Grip Bench Press –
2 sets of 5-7 reps
Standing Cable Pushdowns – 1 set of 5-7 reps
Take all sets to complete
muscular failure and focus on progressing each week by using
slightly more weight or performing an extra rep or 2.
If you can incorporate
this way of thinking into your arm training, you will achieve arm
size beyond anything you previously thought possible.
To learn about the proper
methods for training your chest, back, legs, shoulders and abs as
well, visit my website by clicking the link below. You can gain
instant access to a complete online video lesson series outlining
these techniques in detail...
About The Author
 |
Once an awkward,
pencil-necked "social reject", Sean Nalewanyj is
now a renowned bodybuilding expert, fitness author, and
creator of the most celebrated natural bodybuilding program
online today: "The Muscle Gain Truth No-Fail
System".
If you can spare
just 24 minutes a day, then you too can build a powerful new
head-turning body that will skyrocket your confidence, drive
gorgeous women crazy, and leave your friends, family and
co-workers staring in disbelief... ALL in just a matter of
months: www.MuscleGainTruth.com |
|
