When it comes to fitness, bodybuilding or simply building muscle for a more proportioned and attractive look, big arms go without saying. Everyone who lifts knows how to do a bicep curl but most people don’t know the first thing about super-sets, tri-sets or body-weight exercises. Have you ever wondered why male gymnasts have huge arms? They don’t even lift yet for some reason, their arms are bigger than many male fitness models. The answer is the stretch they give their muscles while doing their routines. After the stretch, what else do they do? They squeeze it back, the key to building any muscle but especially with the arms. Over the years, I have developed some fail-proof methods for getting huge guns. And the best part about it is that these methods are super easy to add to your already existing fitness or weight program.
Contract Muscle Fully:
One of the biggest mistakes rookie fitness guru’s do is they try to lift for strength and not muscle. If you simply do 10 sloppy curls with a weight that is entirely too heavy, you may build some muscle fiber, but it won’t be close to what you could be building if you focus less on weight and more on contracting your muscle for a full stretch and squeezing the muscle at the top. Stop trying to impress the guys by lifting heavy weight! Start impressing the girls by getting bigger arms! The strength will come as you progress. Oh, and women, you don’t have to be afraid of working out your arms either. With your genes, it is very difficult to gain “gross muscle”, you know what I’m talking about.
Super-set/Tri-set Arm Workout:
This workout is seriously one of the best muscle-building workouts I have ever done for my arms. If you don’t know, a super-set is when you combine two exercises into one set. For example, you do 10 push ups and then without taking a break, you do 10 pull-ups. That’s one set. A tri-set is exactly how it sounds. Instead of two exercises like a super-set, you do three exercises. Remember to contract and squeeze on every rep, do not rush your set and stay focused throughout the workout. There is plenty of time to chat or text afterwards. Talk and text should stay out of the gym! Depending on your physical makeup and experience level, adding this workout once or twice per week can greatly increase your arm size by as much as 2 inches in three months.
1a) Close-Grip Bench Press: 5 sets of 12 superset with
1b) Tricep Pushdowns: 5 sets of 15 (take 90 second break)
2a) One-Arm Dumbbell Preacher Curls: 4 sets of 8 + 5 partial reps tri-set with
2b) Barbell Preacher Curls: 4 sets of 10 + 5 partial reps tri-set with
2c) EZ-Bar Reverse Curls: 4 sets of 15
That seriously is it! This workout will last around 30 minutes and at that point go ahead and spike your blood sugar and get around 40 grams of protein in your body before hitting the shower. You’re welcome!
Stretch Before/Between Sets:
Something almost no one does, but has been proven to increase muscle gains drastically, is to stretch the muscle before and between sets. There is no reason you shouldn’t stretching before your workout, but if for some reason you think it’s too girly then take note. If you stretch the tendons and muscle fibers in your arm before a workout, you prevent easy injury as well as expand the area so more muscle fiber can be broken down during the set (and built back up bigger). As you prepare for your next set, stretching can allow you the opportunity to re-center your breath before your next set.
If you have never heard of volume training, then chances are you have never heard of Serge Nubret. He didn’t exactly invent volume training, but his results, built almost entirely on the concept, show how lifting lighter weights can produce amazing results. The idea of volume training revolves around picking one exercise and doing 10-20 sets of it. The muscle, at the end of the workout, becomes so fatigued that the body almost automatically starts to focus its energy into its recovery.
1) Standing Barbell Curl: 12 sets of 12
2) Close-Grip Bench: 12 sets of 12