How to build bigger arms

‘Flex your biceps’ probably one of the most common requests other than show us your abs we hear people ask when they want to see how strong you are.

When we think of a well developed arm we tend to imagine Popeye with massive pumped biceps when in actual fact the triceps are the more dominant muscle and larger muscle of the two. So to get perfectly formed arms we must have at least two third of our strength formed from our tricep training and one third from bicep training.

As with all resistance training remember to include variety in your arms workout too continually shock the muscles for greater reponse and leave a twenty four hour rest period between working the same muscle group.

The major mistake made by most people when training arms is not to perform exercises that cover the full range of movement of that particular muscle group. In other words exercises that across the entire bicep and tricep area of the arm.

So now let’s look at putting all we know into practice with an awesome arms program.

Jack’s Awesome Arms Superset Program

In the below program I have paired up opposing muscle groups being our triceps and biceps with varying hand grips to allow a hit on all five parts of the bicep and tricep muscles. Always commence your training with an initial warm-up set at 50% less than your first working set just to get going.

Please also remember to stretch the muscles you are using during and after each session for reduced soreness and great muscle development.

PERFORM 3 x sets of each superset with no rest between each exercise and only 90 seconds rest between each superset.

As always if you are not sure how to perform any of the above exercises correctly, please check with someone first prior to commencing the exercise to ensure correct form and technique are used at all times.

As our arms are only a small muscle group the above routine maybe performed up to twice per week with a suggested minimum of one rest day between if not two.

So now you know how to give your arms that extra blast lets turn them into BIG GUNS.

Until next time – Stay Happy, healthy and fit

Jacqueline Zonneveld
Director Fitness Inside Out P/L