Building the arms up requires a specific method that many people overlook when they’re trying to get bigger biceps and triceps. If you really want more massive “guns”, try these methods.
1. Triceps First– Before you begin with the biceps, make sure you train the triceps first. The triceps comprise 2/3 of the arms so they take up more mass. The key to getting big arms is to develop the triceps first since they are the larger muscle group.
2. Heavy Exercises Before Definition Exercises– Some exercises for triceps or biceps are more catered toward “defining” the muscle as opposed to building it up in mass and size. You’ll want to make sure you do the mass-building exercises first before moving on and ending your workouts with exercises designed more for sculpting definition. For example, with triceps do your Close Grip Press, Weighted Dips, and Overhead Extensions all prior to doing things like Cable Press Downs, French Presses, Kickbacks, Extension Machine, or Rope Extensions. For biceps, save your machines and more concentrated type curls for the end.
3. Straight Bar Curls Emphasis For Biceps– For building the mass of the biceps, you should always begin your workouts for them with standing Straight Bar Curls. This is as close to a power movement as you will get for the biceps, and it is an exercise that builds up the peak and the mass of the arms. You should put lots of energy into this movement at the very beginning of every bicep workout to make sure you are prioritizing mass over definition. You can get to the detail work and definition exercises later.
4. Pyramid Increasing– To build more mass and size in the arms, you should always be increasing your weight by 20-30% for each set from sets 1 through 4. Also, in such a way, you should be hitting rep counts of 10, 8, 6, and 4, respectively for each of your four sets as you increase this weight for each. You may also add a fifth lighter set at the end to stimulate more muscle fibers after your heaviest 4 rep count set, and you can turn this into a drop set if you choose-meaning you taking no rest in between that lowered weight after the fourth heaviest set. This can help you stimulate more muscle fibers and is a good way to shock your biceps.
5. Work Until Failure– You must overload the muscle fibers to stimulate growth. The weight you use alone is not enough. If you are not doing each set, especially the heavier sets, to true failure, then you will limit the amount of growth you could experience. Try using a spotter. If not, make sure you fatigue the muscles on each set by training until your arms give out.
These are five keys that will help you build up the mass, size, and definition of your arms. Always be sure to follow up each arm workout with a well-nourished meal full of quality protein and carbohydrates.