HOW TO BUILD
BIG ARMS
www.mythslayer.uk
80 % OF TRAINEESCommence
Bodybuilding To Get
BIG ARMS
The Other 20% are Liars
Trainees
always think Biceps when
they think Big Arms
Two thirds
of Upper
arm mass
is Tricep
s
So The emphasis
should Not be
on Biceps.
You Cannot build
Big Arms without
significantly Increasing Bodyweight
You Need to gain around 7kg of Lean
Mass
To Add One Inch On Your
Upper Arm.
The Natural Genetic
Limitof Lean
Upper Arm Size
Is around
Wrist diameter
+ 10 inches.
Curling ad
nauseum WILL NOT
Build Big Arms
Isolation Movements
are also
Ineffective
for Trainees
trying to gain
Muscular
bodyweight
Compound moves
are Far
Superior
Heavily Loaded
COMPOUND MOVES
AreMost
Effective at Building
Mass
The Best movement
tobuild
Big Arms
May Not be an Arm
Exercise at all !
“ If you want bigger
armsSquat!
Squatting makes
everything grow.”
Sergio Oliva, 1967
However Direct Arm
Work Is Also Required
Two thirds of upper
arm mass is Triceps
Remember
Best Tricep
exercise is
Weighted Dips
Multiple
sets of
8 to 12 reps
Note that it is a
COMPOUND MOVEMENT
It Hits The
BELLY of the Muscle
Close grip Bench press
is also Great
Add One Isolation
Move:Overhead
Pulley Extensions
This builds Rear
head of Triceps
Effectively
8 to12 reps is Optimal
Standing Barbell
Curls
3 Sets of between 6 & 8 reps
For Each
+ 1 Compound
Biceps recruiter
Weighted Chinssupinated or neutral grip
Neutral Grip
Chins also build
the Brachialis
This Muscle
underlies the
Biceps
And Adds Thickness to theUpper Arm
Biceps are
relatively small muscles
No Needfor
Too Many Sets
Or You will
Overtrain
them
Sometimes less is More!
Enjoy This Presentation? please visit
the Original ArticleGo Now To :
www.mythslayer.uk