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Best Way to Build Muscular Arms

July 09, 2012 | Comments: 0 | Views: 202

Many people who lift weights always want to have the perfect body, and one of those parts on the body is the arms. The arms in a basic break down are the forearms, biceps, and triceps. These three areas on the arm are what you want to isolate to get the muscle packed arms you seek. You first need to have a good diet plan that is made for muscle building, which means high calories and protein intake followed by low calorie and low carbs. That will ensure weight gain that leads to muscle gain.

Biceps and Forearms

They call this that name because it has two muscle heads that make up the muscle. You want to start by doing heavy barbell curls for x4 sets x7 repetitions. Follow this up with heavy dumbbell hammer curls which will be performed for x3 sets x8 repetitions. Move over to a barbell holder to where you can do behind the back wrist curls. You do this by bending down with the bar behind you, and lift up to where your body is straight. Curl your wrists upwards and then back down in a repeated motion for x3 sets of x20 repetitions. This will hit your forearms hard. Then choose more serious bicep isolation such as preacher curls and do x3 sets of x8 repetitions.

A great way to also build your biceps and forearms is by doing seated rows, squats, lunges, and deadlifts. All of those workouts have been proven to drastically increase the growth of your biceps and forearms. Finish off with cable reverse curls x3 sets of x10 repetitions.


The core workout for your triceps would be close hand grip barbell chest press. Even though it is a chest press it does not mean that it is just for that. Close grip press is the number one way to develop bulking triceps. Do x5 sets of semi-heavy weight for x8 repetitions. Move on to doing x3 sets of skull crushers for x10 repetitions. Grab a semi-heavy dumbbell for overhead triceps press. You can do this standing or seated. Do x3 sets of x10 repetitions. Your arms should be burning like crazy by this point so move on to cable machines and do x3 sets of triceps push downs for x10 - x15 repetitions with light weight. Switch the bar on the cable machine to a rope and perform triceps pull down for the same amount as push downs. Now you have finished an arm isolation day!

Make sure that with every exercise you are pinching your muscle as if flexing during each movement. This will get the blood flowing intensely to that muscle area and aid in development of the muscle. Do not do weights that you cannot handle, and note to self if you are a beginner you should do these techniques on separate days to work your muscle into getting used to the motion. Usually most trainers also perform a full on leg day with their arms, so if you want to do that then go for it!

This article is one in my series. Check My Health and Fitness for the rest.

Source: EzineArticles
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