1) Include a lot of close grip chin ups and dips in your workout program.
2) Do both heavy sets to stimulate the fast twitch fibers and higher rep sets to get a good pump increase the size of the slow twitch fibers, sarcoplasm, etc.
3) Consider training arms (biceps and triceps) on your leg day, 48 hours after your main upper body day. This allows you to hit them more often and also when they are fresher.
4) Or consider, for a short specialization period of a month or two, training biceps and triceps first in your upper body workout.
5) Since they are a smaller body part, the arms can tolerate more volume and frequency than the lats, quads or other larger body parts, when specializing on them for a month or two.
6) Do an equal amount of work for both the triceps and biceps.
7) The triceps respond best to heavy loads so be sure to hit them heavy with some dips, floor presses or board presses.
8) Stretch the biceps and triceps in between sets and after your last pump set.
9) Always try to increase the load on all of your biceps and triceps exercises. If you are curling 35 pound dumbbells now you had better be curling 50’s a year from now. If not your arms will look pretty much exactly the same
For more info on how to build bigger arms tips and routines check out http://www.MuscleGainingSecrets.com/ now.
11. Feb, 2010
at 3:19 pm #
can you give me a workout program. i am only working at the gym 2 times a week because of work. and i want to build muscle. can you give me a meal plan for a week. thank you very much.
08. Oct, 2010
at 2:18 am #
Tip 5 seems contradictory. Why can “the arms can tolerate more volume and frequency than the lats, quads or other larger body parts,” even for a month or so?
thanks,
hyo
11. Apr, 2011
at 12:45 pm #
Thats because the musculature of the arms are relatively smaller than the lats and quads and thus, expends less energy which translates into high volume workout to burn the same amount of energy.