It’s no secret that every serious lifter out there desires an excellent pair of strong, muscular arms. Who would not more than happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps muscles? Who would not love to have a set of ripped, strong weapons forcefully rupturing through the sleeves of their t-shirt? While establishing muscular arms is typically at the top of lots of people’ agenda, the reality is that most of lifters out there have a very bad understanding of how to correctly train their arms for maximum gains. In order to get the correct insight into efficiently stimulating arm development, we must first recognize three fundamental facts:
1) Relatively speaking, the triceps muscles and biceps are little muscle groups.
2) The biceps receive heavy stimulation during all fundamental pulling movements for the back.
3) The triceps receive heavy stimulation throughout all standard pressing movements for the chest and shoulders.
What do these 3 points inform us about reliable arm training? The most important thing for you to realize is this:
For maximum gains in muscle size and strength, the biceps and triceps muscles need only a really small amount of direct stimulation!
Why is it that every time I go into the health club I see the same misinformed people, week in and week out, toiling away on endless sets of bicep curls and tricep extensions?
It’s extremely important to understand that the triceps and biceps get a very large quantity of stimulation from all of your chest and back training. In truth, a great deal of the time when you reach muscular failure on a chest or back movement, it is in fact your biceps or triceps that give out first! Couple this with the truth that your triceps and biceps are already small muscle groups to start with and it becomes quite clear that direct arm training is of minor value.
Keep in mind, your muscles do not grow in the health club. The work that you accomplish as you train with weights is merely the “stimulate” that sets the wheels of the muscle development process into movement. The real magic occurs out of the gym while you are resting and consuming, as this is the time when your body will really be synthesizing new muscle tissue. It is crucial that you do not overtrain your muscles because of this. If you want to see outstanding results, you need to constantly make sure to provide them with sufficient healing time. Overtraining can actually make your muscles smaller sized and weaker.
If you’re looking to accomplish major arm development, you must stop positioning so much focus on direct arm motions. If you are able to accept this basic truth and place the bulk of your focus on constructing up the muscle size and strength in your significant muscle groups, you will prevent yourself from overtraining your arms and will therefore yield higher overall gains in bicep and tricep size.
This is not to say that no direct arm training is necessary, just not quite. Here is a sample arm regimen that you can use as a part of your program:
Barbell Curls– 2 sets of 5-7 reps.
Standing Dumbbell Curls– 1 set of 5-7 reps.
Close-Grip Bench Press– 2 sets of 5-7 reps.
Standing Cable Pushdowns– 1 set of 5-7 reps.
Take all sets to complete muscular failure and concentrate on progressing every week by utilizing a little more weight or carrying out an extra associate or 2.
You will accomplish arm size beyond anything you previously thought possible if you can integrate this method of believing into your arm training!
While establishing muscular arms is typically at the top of lots of individuals’ program, the reality is that the bulk of lifters out there have a really poor understanding of how to appropriately train their arms for maximum gains. Couple this with the truth that your triceps muscles and biceps are already small muscle groups to start with and it ends up being quite clear that direct arm training is of small importance.
If you’re looking to accomplish serious arm development, you need to stop positioning so much focus on direct arm motions. Strong, muscular arms are mostly an item of heavy chest and back training. If you are able to accept this fundamental truth and location the bulk of your focus on developing up the muscle size and strength in your major muscle groups, you will avoid yourself from overtraining your arms and will for that reason yield greater general gains in bicep and tricep size.
