How do you build big arm muscles? Massive arms can change your appearance and confidence levels. People spend countless hours in the gym performing numerous curls to achieve huge arms. The sad truth is that most people will never accomplish a massive set of arms because they do not understand what is necessary to build massive arms. Is the secret ingredient – the exercises, volume, equipment, workout, or form?
Arms can be one of the most problematic muscle groups to build unless you know the proper methods.
One problem that most people run into is that they put a lot of their focus into training their biceps when in all reality, your biceps are the smallest part of your arms. Anatomy of your upper arms. The bicep muscle is a two-part (bi) muscle on the front top of the upper arm and composes about ⅓ of your arm. The triceps is a three-part (tri) muscle on the back of your upper arm and makes up about ⅔ of your arm. For massive arms, you must train both biceps and triceps, and the time spent on your triceps may produce better results!
Here are two triceps exercises you should add to your bicep training that will help you build your arms:
Skull Crushers (Lying Triceps Extensions) – This compound movement hits all three heads of the triceps. To perform this exercise, lay down on a bench with the barbell on your chest. Grasp the bar a little less than shoulder-width apart and lift it so that the bar is above your face, and then slowly lower the bar by bending only your elbows until the bar touches your forehead. Pause and then push the weight back up to the starting position and repeat.
Close Grip Bench Presses – Another compound triceps movement that works all three heads. Begin as though performing bench presses, but instead of grabbing the bar shoulder width or greater apart, you will now place your hands about 6-10 inches apart. Your elbows should be kept as close to your body as possible, which transfers the stress to your triceps from your chest. Perform the same movement as a bench press but pause each rep as the bar touches your pecs.
Here are two simple routines that you can interchange to build your arm muscles.
These simple routines use an approach called supersets. You will train two opposing muscle groups and do exercises back and forth, in this case, biceps and triceps. Keep these routines to 3 sets of each exercise and 8 to 10 reps performed in the exact order shown:
Workout 1 – Standing Barbell Curls, Skull Crushers, Alternating Dumbbell Curls, Triceps Push Downs, Hammer Curls, and Dips.
Workout 2 – Preacher Curls, Overhead Triceps Extensions, Seated Alternating Dumbbell Curls, Triceps Kickbacks, Hammer Curls, and Skull Crushers.