Get Big Arm Muscles
If you want to know how to get big arm muscles then here it is.
In this article I am giving you the arsenal you need. Apply what you learn here and your guns are gonna grow – guaranteed.
Of course, the whole package for gaining muscle is reliant on the fulfillment of several variables, including a good nutrition plan and adequate rest.
In my opinion, certain supplements also play a key role in bettering your muscle gaining efforts.
Are Curls the Only Way to Build Biceps?
Curls are certainly the staple when it comes to working the Biceps.
However, many individuals still don’t realize the amount of direct and indirect stimulation the biceps receive through other exercises.
For example: every exercise you perform when training your back hits your biceps pretty hard as well. In fact, some professional bodybuilders hardly train their biceps directly if genetically gifted in that area.
Triceps Training for Big Arms
It amazes me how many guys and girls I see in the gym training the heck out of their biceps, then throwing in a few sets of triceps press-downs or kickbacks and that’s it – arm day done!
Well, sadly enough, that just isn’t going to cut it.
The triceps make up the majority of the upper arm. Wouldn’t it make sense then to put considerable focus on bringing them up?
If you want to get big arm muscles, then put in some good time on training your triceps.
Big Guns Workout
Okay, now for what you came here for.
This is my Big Guns Workout – after your first arm workout with this, you’ll know it works!
Standing Barbell Curls 4 x 6 – 8 (go heavy on these without forsaking form)
Incline Dumbbell Curls 3 x 8 – 10
Alternate Dumbbell Preacher Curls 2 x 10 – 12
Rope Hammer Curls 1 x drop set (start with a weight you can squeeze out at least 8 reps) do at least 4 drops, maxing out each drop.
Close Grip Bench Press 4 x 6 – 8 (go heavy on these without forsaking form)
Skull Crushers or Overhead Dumbbell Extensions 3 x 8 – 10
Triceps Rope Press-downs 2 x 12 – 15
Barbell Wrist Curls 1 x failure*
*(Use a weight you can expect 12 reps from – when you can’t do any more, put the weight down for 10 seconds then rep out again. You may only squeeze out another 3 – 4 reps and that’s good)
Rest Between Sets and Exercises:
In the first exercise, for each group, you will want to rest 60 seconds between sets as you are going fairly heavy with weight.
For each additional exercise – rest 40 seconds between sets (except for Preacher Curls where you will alternate directly for the two sets).
Rest no more than 90 seconds between exercises – preferably 60 seconds.
There you have it.
Give this workout a try – you are going to Love it!
Make sure to increase the weight incrementally, on the following workout, for each exercise you surpassed the allotted reps for on the last set.
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Bonus Tip: Directly after your workout consume a protein shake along with a fast carbohydrate hit like Maltodextrin.
Train Hard, Train Well, Train Safe.
Blessings Be –
– Rich Far
Founder of Bodybuilding for Mass
Thank you for reading:
Get Big Arm Muscles; Free Big Guns Workout