Size Secret #10: Isolate to

Mass arm Workout

You can see nearly every vein running up and down his arms and he's got the classic horseshoe triceps, fit for a clydesdale. Pictures of Priest make it seem like his arms are ready to burst through the skin.

What Is The Most Complete Workout For Huge Arms?

When I go back to college in a week, I will hit up the weight room with excitement. I won't be the only one who will be hitting the weight room as many others will be in the weigh room trying to lose weight as a New Year's Resolution or in preparation of spring break.

Ladies and gentleman this is not the way to go when trying to train your arms. Arm training is of vast importance and many fail to understand the varied "right" ways to train it. My workout seeks to provide info on why I use the particular exercises as well as the particular reps.

Triceps

Dumbbell Overhead Triceps Extension - Your triceps in my opinion should always have one position over the head. It does not only feel like you stretching the muscle, but you feel it down the whole triceps head.

Dumbbell Overhead Triceps Extension.

Reverse Grip Cable Pressdown - Now it is time for my favorite triceps exercise. This exercise is magical not only because it is last, but you feel it like no other. If you want to that horseshoe on that triceps giddy up, then this is the exercise that will have the ladies or gents saying "wow."

Reverse Grip Cable Triceps Pressdown.

These exercises will get your biceps pumping. I work my triceps first because they are weaker than my biceps and many people only work curls. Triceps make up most of your arm, so people should be also concentrating on triceps to have the full package arm.

Biceps

and thus they should be first in your arsenal. The rep range is used because I personally felt strength and mass increases with a rep range between 6-10. It is the best of both worlds to get stronger and bigger.

Barbells Curls.

Alternating Dumbbell Curls - You should always include a dumbbell exercise because they activate stabilizer muscles that are not seen as prominently when you do barbells. Dumbbell Curls bring in detail into the arms and help target the muscle individually.

Alternating Dumbbell Curls.

Overhead Cable Curls - You can't have a biceps exercise without getting isolation. You get this isolation through the use of the overhead cable curls. Many people always talk about having the peaks on your biceps. Trust me you will fill this exercise right in the middle of your biceps and your arms will be burning.

Overhead Cable Curls.

These exercises will you have you pumped and will be growing in no time. You just remember on every rep to squeeze at the top and have a clear mind when doing it. Going moderate and having the mental connection is better than going hard and lacking the mental capacity. If you do this, you will have the peak and a huge biceps.

Forearms Trained On Separate Day Preferably On An Off Day

Now that you know how to train the upper arms, it is time to move down to the lower arms. When it is warms outside, the first thing people often see is your forearms/wrist area. You can't hide them like your biceps and they can be seen pretty noticeably. I am pretty sure you don't want to have bulging triceps and biceps while having puny forearms. It is time to train those bad-boys.

Forearms/Wrists

- It is time to get to work on forearms and hammer curls are the perfect start. These will build mass in your forearms and also your grip. Don't rush through hammer curls, but take your time and hammer out a good rep.

Dumbbell Hammer Curl.

Reverse Wrist Curl - It builds the back of your wrist, thus it is named reverse wrist curls. You should not pile on the weight on this exercise or you will be aching for a while. Take your time and your forearms will be popping.

Reverse Wrist Curl.

Barbell Wrist Curl - Last, but not least this exercise can not be forgotten. You should use more weight on this exercise, but still concentrate fully to see great results.

Barbell Wrist Curl.

Forearms are important to lower arms as biceps and triceps are important to upper arms. Work them diligently and carefully concentrating on the lift.

Would You Split Some Of These Up Or Would You Keep Them Altogether?

I work biceps and triceps on their own day, because they need to grow. I work triceps first because they are weakness and they need to be brought up for the full package arm look. Triceps make up the majority of your arm and thus you need to train them. Many people forget about triceps, but I urge you to not forget about it.

I train forearms on a separate day than arms, because to work them after doing heavy arms will do no good and leads to possible injuries down the road. You don't want to be sore for the next day. I train forearms at least one time a week and two days at the most usually on cardio days.

What Bodybuilder Has The Best Package In The Arm Department?

All I will says is who has a biceps peak on top of a biceps peak ...

Ronnie Coleman

Ronnie Coleman's biceps are like huge water pipes that just want to bust out. Veins are huge and look like irrigation lines. Triceps are ripped to the bone and defined. Forearms are bulging and probably bigger than my upper arm. Ronnie Coleman was and is still a bodybuilding freak. He is amazing.

Ronnie Coleman Was And Is
Still A Bodybuilding Freak.

His arms are crazy huge. The only person I see having a chance at coming close to him is Phil Heath. Ronnie is known for his biceps and Phil is now known for his triceps pose with his huge horseshoe muscles. I just know Big Ronnie Coleman is the man.

It is true that the arms are the most visible body part that you have. Of all the body parts that you have, they are the ones that actually get shown off the most. Every day that you wear a short sleeve shirt you are putting your arms on display.

With that in mind, even if you have 20-inch arms you most likely want to have 21-inch arms. However, with that said you might also want to consider that you want to have well defined arms as well, meaning a good horseshoe on your triceps as well as a good peak to your biceps.

Having set those two criteria, for truly huge arms you will need to have two types of exercises, some for building pure mass and others for emphasizing specific details.

So if the focus of your lifting is to have truly great arms, you will want to start dedicating 2 days a week equally spaced apart to training them. One of these days will be focused on overall mass building, while the second day will be focused on details.

Each day should take about an hour or so in the gym (approximately). On the first day you will want to push yourself with the heaviest weights you can for each of these exercises (while still maintaining good form).

Source: www.bodybuilding.com


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