Learn How to Build Muscle

Secrets To Building Huge Arms

Huge arms are a staple in any bodybuilder’s physique and should be trained using careful planning and extreme intensity.

Many people know the basics to building bigger arms, but there are a few lesser known secrets about arm training that you should probably know to get the most out of your workouts.

In this article I will discuss these training concepts and help you get the arms you’ve always dreamed of!

To train your arms effectively, you should know the anatomy of the area. This will help you target the muscles and develop a mind-muscle connection while performing various exercises. Your arms are composed of two main muscles - the biceps and the triceps. Your biceps are located on your upper arm and are composed of two heads.

Its main function is to flex the elbow and supinate your forearms. Although most people believe the biceps are the biggest muscle in the arm, your triceps actually compose around two-thirds of your arm mass. This muscle is located on the back of the humerus and is responsible for extending the elbow or straightening the arm.

Now that you understand what these two muscles do and how to target them, you need to make your arm training a priority. This is one of the simplest decisions you can make when trying to build bigger arms.

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Obviously, you should construct your routine so that you never work the same muscles twice in a row, but you can make a very effective routine that has you working your arms twice a week (any more than that and you will probably be neglecting other muscles - which is bad). For example, follow a routine like the one below:

Day 1: Chest & Triceps

Day 2: Legs

Day 3: Back & Biceps

Day 4: Abdominals & Triceps

Day 5: Calves & Biceps

The workout above ensures that you are working out your arms twice a week and allows adequate time in between workouts for your arms to recover. The repetition range and sets you perform will be dictated largely by how your arms respond.

Every individual is different, and some may see progress with reps in the 10-12 range and others might see success in the 5-8 range. This is perhaps the biggest secret to building huge arms - arm training should be individualized and tailored to the lifters experience, goals, and preferences.

As you may have noticed, there are many different exercises for both your triceps and biceps. It can often be hard to tell which ones are worth adding to your routine and which ones you should leave out. For biceps, try adding a variety of curls to your routine (hammer curls, preacher curls, and concentration curls).

For triceps muscle building, try different extension exercises (cable pushdowns, skull crushers, close-grip bench press). Limit your arm workout to 5-6 exercises (any more will be overkill and can actually hinder your progress. It is important that you try to add more weight to each exercise each session. You should be constantly improving! Follow these simple secrets to arm training and see results in no time!

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