It’s no secret that every serious lifter out there desires an impressive pair of strong, muscular arms.
Who wouldn’t be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps? There isn’t a bodybuilder out there who wouldn’t want ripped, well-developed guns that look like they could just burst through the shirt’s sleeves.
While developing muscular arms is usually at the top of many peoples’ agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains and are desperately in need of a good muscle building workout.
In order to design a good muscle building workout to effectively stimulate arm growth, we must first recognize three basic truths:
1) In comparison to other muscles, the biceps and triceps are small muscle groups.
2) Your biceps get a ton of stimulation during all basic pulling movements designed for the back.
3) All the basic pressing movements for the chest and shoulders stimulate your triceps considerably.
Upon reviewing these 3 points, what do you notice about effective arm training?
You need to realize this:.
A good muscle building workout to maximize gains in muscle size and strength in your biceps and triceps requires only a very small amount of direct arm stimulation!
It’s not necessary to be one of those people I see when I enter the gym, slaving away on endless sets of bicep curls and triceps extensions.
Once you realize that the biceps and triceps receive a huge amount of stress from a good muscle building workout featuring chest and back training, you’re miles ahead of the competition. Couple this with the fact that your biceps and triceps are already small muscle groups to begin with and it becomes quite clear that direct arm training is of minor importance.
Remember, your muscles do not grow in the gym. When you lift weights, you are lighting a spark to start the muscle growth process. The real magic takes place out of the gym while you are resting and eating, as this is the time when your body will actually be synthesizing new muscle tissue.
Due to this, it’s important not to over train your muscles. Your muscles need sufficient recovery time to show impressive results. Would it surprise you to learn that when you over train your muscles actually get weaker and smaller?
If you’re looking to achieve serious arm growth, you must stop placing so much emphasis on direct arm movements. Steer clear of the never ending sets of concentration curls and triceps press downs. When you perform a good muscle building workout that relies on heavy chest and back training, strong and muscular arms will follow automatically.
You still need some direct arm training, of course, just not very much. If you want a good muscle building workout, add these 2 arm routines to your training program….
Arm Routine #1
Barbell Curls – 2 sets of 5-7 reps
Standing Dumbbell Curls – 1 set of 5-7 reps
Arm Routine #2
Close-Grip Bench Press – 2 sets of 5-7 reps
Standing Cable Push downs – 1 set of 5-7 reps
Focus on your weekly progress by adding more weight or performing an extra rep or two when you do your sets and, as always, work to concentric muscular failure.
You will be amazed at how your arm size will increase once you incorporate this way of thinking into your training
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