Huge muscular arms are one of the defining points of overall strength. Having arms that stand out can really change the appearance and confidence levels of a person. People day in and day out spend hours in the gym lifting weights in order to try to achieve massive arms, however the sad truth is that most of these people will never achieve a nice set of arms because they are not familiar with what is necessary to build massive arms.
The problem that most people run into is that they put a lot of their focus into training their biceps, when in all reality your biceps are the smallest part of your arms.
In order to know the secret to building big arms you first have to know the anatomy of your arms. The bicep muscle sits on top of the upper arm and makes up about 1/3 of the arm. The tricep sits on the lower portion of the upper arm and makes up about 2/3 of the arm. Then of course there is the forearm muscles which are rarely ever focused on and yet make up the entire lower arm.
Here are 4 exercises you can do on top of your bicep training that will help you to build massive arms.
Tricep Extension
This is one of my favorite tricep exercises because it is a compound movement that really hits all 3 heads of the tricep. In order to perform this exercise simply lay down on the ground with the barbell resting on the floor in front of your head.
Grasp the bar a little less than shoulder width apart and lift it up so that the bar is above your chest. Next without moving your upper arms lower the weight with just your lower arms until the bar is just above your head. Hold for 1 second and then push the weight back up to the starting position.
Close Grip Bench Press
This exercise is again a compound movement that works all three heads of the tricep. In order to perform this exercise all you need to do is set up as if you were going to do a regular bench press. Instead of grabbing the bar shoulder width or greater apart you will now place your hands about 10 inches from each other.
It is important to note that your elbows should be kept as close to your body as possible this will help to really focus on your triceps instead of your chest. Now all you do is perform the motions of a bench press.
Wrist Curl/ Reverse Wrist Curl
Alright now that we have taken care of the upper arm, it is also important that we take care of the lower arm. There is nothing more ridiculous than when a person has huge upper arms and under developed forearms. So to perform the wrist curls all you need to do is sit on a bench or a chair. Take a barbell in your hands and place your hands about 8 inches apart.
Next space your legs out so that the tops of your forearms rest on your legs, and allow your wrists to hang over your knees. Now all you do is simply lower the weight and let it roll down your fingertips and then curl it back up to the starting position.
The reverse wrist curls are the very same deal only instead of holding the weight with an underhand grip you hold it with an overhand grip and instead of resting the tops of your forearms on your legs you would simply rest the bottoms of your forearms on your legs.
These exercises really hit the muscles hard and are really good for promoting growth. Let me just let you in on a little secret though, by using these exercises along with the progressive overload lifting method you can literally speed up your results even further.
Article Directory : http://www.articlecube.com
