Completely nothing says "fitness" more than a pair of huge, muscular biceps. Men and women alike appreciate the feel of rippling tricep muscles and bulging biceps. Massive arms are apparent (and can be admired!) even when covered with shirt sleeves. Areas ideas in order to get bigger arms.
To begin with, as a way to grow those arm muscles you have to work them hard. This isn't something you can accomplish sitting on your rear end squeezing a set of rubber balls or spring-loaded hand grips. You will need to hit the work out center and pump some iron.
The biceps are split into 2 muscle groups: The biceps, the two-part muscle on the front of the arm that is fully contracted when the biceps are tightly curled; and the tricep muscles, a three-part muscle on the rear of the arm that is fully contracted when the arm is straightened.
The biceps are for pulling things towards you, the triceps are for pushing them away.
The biceps are worked the most while curling a weight (positive workout) and resisting the return to the beginning point (negative workout). A bodybuilder should make sure to exert the muscle in both parts of the movement.
The triceps are worked most while pressing the bar away (positive) and resisting the return of the weight to the start position (negative). Like the biceps (or any other exercise) both sides of the movement should be exerted.
Your focus-on-arms workout should be implemented one day per week. The biceps will get some work on the other muscle group days, but they should be worked to total exhaustion only on the focus day.
Biceps Exercises
• Barbell and Dumbbell Curls - These exercises may be performed in a multitude of manners, both seated and standing. The movements should be controlled and done slowly with mental focus on the biceps. Three sets of 10 repetitions should be completed for every one of the following exercises:
o Seated, close-grip barbell curl.
o Standing, close-grip cheat curl.
o Standing, close-grip cheat curl.
o Incline, face-forward barbell curl.
o Lying face-forward on high bench, barbell curl.
o Standing dumbbell curl.
o Incline dumbbell curl.
o Reverse-grip curl with the easy-curl-bar.
o Concentration curls on Scott Bench using easy-curl-bar.
o Flat Preacher Bench close-grip curls with easy-curl-bar.
Tricep muscles Exercises
• Triceps Presses, Curls and Press-Downs
o Standing close-grip tricep muscles curls.
o Seated close-grip tricep muscles curls.
o French Press supine on flat bench.
o Supine triceps curl and press.
o Reverse-wide-grip bench press.
o Standing dumbbell tricep muscles press.
o Tricep muscles machine press downs.
o Reverse grip tricep muscles press downs.
o Standing triceps press using wall pulley and rope or towel.
o Bent over tricep muscles extension with wall pulley.
Super Sets
For advanced body builders, you should alternate a biceps workout with a tricep muscles workout. In this manner you will shorten the workout time without sacrificing the integrity of the workout. Move between the exercises with no rest and one minute rest between sets.
Now you've torn the muscle down with this "killer" workout, it's time to rest and rebuild that tissue. A high-protein diet is critical to the rebuilding. The diet should consist for at least 25% of your calories coming from protein. It's also sensible to have dietary fats included as they help metabolize the protein.
Protein supplements are good as are amino acids as Lipotropic 3, a compound of three essential amino acids that help burn body fat. Desiccated liver and kelp tablets are also good. A cold-pressed wheat germ oil will boost the energy and endurance.
![[Valid RSS feed]](http://article2008.com/images/feed-icon.png "XML Feed For RSS"){kind=icon}
![[Valid RSS feed]](http://article2008.com/images/icon_Rss.png "XML Feed For RSS"){kind=icon}
Category Rss Feed
Print This Article
Add To Favorites