Working Your "Guns" Properly Will Develop Great Arms
Nothing says fitness-and-strength like a set of big, shapely, well-developed arms; biceps and triceps. When
getting a "set of mirrors" at the local health club, what we are checking more than any other body part, is the
appearance of our "guns."
That sidelong glance when we pass the plate glass windows in the supermarket storefront are to see our arms
hanging from the short sleeves and whether they look good flexed and un-flexed.
Big arms take a lot of work. You have to tear the tissue down with heavy weights, shape them with dumbbells and
preacher-bench curls, then rebuild and define them with a high protein diet.
Our arms are comprised to two major muscle groups; the biceps, a two-part (bi-ceps) muscle on the front of the
arm that is flexed when the arm is contracted; and the triceps, a three-part (tri-ceps) on the back of the arm that
is flexed when the arm is extended.
To work the biceps, the exercises must
provide the work as we contract, or pull, with our arms. Various types of curls are a good example of exercises
that work the "bi's."
The triceps work when the arm is being extended. Typical triceps exercises are press-downs using a
cable-and-pulley set-up, or supine French presses.
In the old days of bodybuilding in the mid-nineteenth century, serious iron-pumpers worked their arms heavily at
least every other day. The logic was to give the muscles a day of rest between workouts. Modern exercise
physiologists have given us a new slant of working out:
Work the muscle to total exhaustion one day per week.
The modern concept is that all of your muscles get worked to some degree regardless of which muscle group is
being focused on.
One hard, focused workout per week on a specific muscle group will tear the muscle down
sufficiently to allow it to rebuild quickly from the protein we ingest.
To get ripped arms, one heavy,
concentrated arm workout per week will get the job done. When we work other body parts on other days, our biceps
and triceps are still being worked and pumped to some degree.
A good arm workout for that one "heavy day" per week is as follows:
Super sets for biceps and triceps - A
single set consists of barbell curls followed immediately by triceps machine press-downs.
Complete five sets with enough weight to cause muscle failure on the ninth or tenth rep. One minute of rest
between complete sets.
Biceps Curls with Dumbbells - Alternating curls, seated or standing, with heavy dumbbells. Five sets, one minute
rest between sets.
French Press - Supine on a bench, using a barbell or easy-curl bar. Five sets, one minute rest between sets.
Preacher Bench Curls - Using an easy-curl bar and fairly heavy weights, complete five sets of full, concentrated
curls. Rest one minute between sets.
Triceps Overhead Press - Using a single, heavy dumbbell, press it overhead from behind the neck, using both
Dumbbell Concentration Curls - Using one fairly heavy dumbbell while seated on a bench, rest your elbow on your
knee and arm extended with the dumbbell, curl it slowly until fully contracted.
Do ten reps, change arms and complete ten more. Complete five sets in this
Reverse Triceps Bench Push-up - Using two benches, place heels on one and hands palms down on the other. Lower
your body between the benches, the raise it while contracting your triceps. Repeat for ten reps.
Weights may be placed on your upper legs for added resistance. Complete five sets.
This routine will give you twenty sets each for the biceps and triceps. You should be pumped upon completion. Do
this arm-specific routine only once per week. Eat lots of protein daily.
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