by: Charles Van Order
Have you ever wanted a set of upper arms that tear apart your shirt sleeves whenever you flex? So you work your arms for months on end till they felt like they were going to fall off and yet you were still left with skinny arms? To be honest this is a big problem that has a baffled many amateur weight lifters. Though keep reading because you are about to learn the way to get those Arnold Schwarzenegger arms that you have been looking for.
PROPER NUTRITION
When working to achieve any type of body in exercise we always must remember that we must start with good building blocks. And since we are building our muscles, protein is the key. It helps to feed those hungry muscles. The standard is about one half to two (1/2 – 2) grams of protein per pound of body weight. Usually protein is best taken in a shake form. Currently Swanson Health Products has 100% Organic Soy Powder for only $9.99. This is better than others because you are able to add quality soy protein to your diet without all the unwanted sugar, flavorings and additives commonly found in protein shakes. Protein is a major food for hungry muscles.
USING A CURL BAR
One of the biggest problems that are usually noticed when you observe other people working out with a curl bar is their form. Most people who are training on their own, normally without a trainer, usually develop this due to the fact that they think they need to lift as much weight as possible. They are usually in front of a mirror curling the bar all the while rocking/tilting the back when they lift and the elbows are usually pointing away from the body. Though it does allow you to lift more weight, it truly does nothing to help you develop arm growth being that most of the weight is being pulled by the back and chest. You may be able to lift 500lbs but if you have improper form, you will never develop the right muscles and achieve your goals.
So, lets get proper form.
Make sure when doing this, you make slow rhythmic reps. This will keep you from bouncing the weight and work the bicep on the down motion as well as the up motion. Also you will want to focus on the bicep. Be sure you are only using the biceps to lift the weight and slowly let it down. By concentrating your focus, you will be utilizing the bicep more.
USING DUMB BELLS
Dumb bells can be a great exercise tool to help you develop your biceps. Again, you will want to pay close attention to your form.
When doing these lifts, you will want to do as you did with the curl bar, make slow rhythmic lifts and focus on using only the bicep.
TRADE SECRETS
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Now that you have proper form and are building up your biceps properly, there is one more piece of advice that is necessary to give an “illusion” to having larger arms. That is working out the triceps. By working the muscles opposite of the bicep, it will give you a much larger upper arm.
To do this exercise, you will want to place one leg, in a kneeling position, on a bench. Then, keeping your elbow perpendicular with your body, raise the dumbbell towards your back until your arm is completely straight. Be sure not to lock the elbow. Then again in slow motion, keeping tension on the muscle, lower the forearm keeping your elbow straight. This will be a harder exercise than when working the biceps but the payoff to get larger arms is well worth it.
So tell me, do you make any of these mistakes when working on your arms? Do you have any tricks that you want to share with our readers? Please leave a comment below!
Wow that is great information, I am going to do this so I can tone my arms up and they will look great in sleeveless tops. Thanks for the information.
Been doing these “properly”, 3 sets of 10 with a super set finish for 15 years, once a week on my back and bicep day. Still frustrated as I’m where I was 15 years ago but older.
Pretty easy exercises. I will try it but with 8 pound weights because I want to tone, not build up. I like the trick with the triceps. Good point.
Your sense of passion is evident. You are right when stating developing the tricep is important to gaining a larger arm. My trainer also stated that to me.
Awesome post! I thought the second paragraph was very interesting. I am glad to know how much protien I must intake to keep my body mass growing without the side effects of a bloated belly.
claramente la dosis de proteina es para culturistas esta bien pero falta algo muy inportante para el bolumen que son los carbohidratos arnold probaba con barios ejercicios pues siempre decia que en la bariabilidad esta el secreto probad con un press frances para el triceps y unas flexiones de brazos con barra sentado para el biceps el curl tipo martillo es exelente para tamaño para este