Greetings to you all! The arms are the pride and joy of just about every bodybuilder. So prized are the arms, some people are prepared to inject huge quantities of a harmful substance called synthol into their muscles to give the impression of massive biceps. Pretty extreme right?
Most of us will not need to resort to those extremes. If you know the correct exercises to perform, you'll have absolutely no trouble adding inches upon inches to your time. What you need is the right set of exercises, nutrition, rest, patience and lots of persistence. Without further ado, we will get into the exercises! Remember, the arms aren't just your biceps and triceps. You also have your forearms to consider aswell and they require just as much attention!
Bicep curls - The classic arm builder! Curls have always been revered as some o the most effective mass builders out there. Personally though, I'd like to disagree to a degree. Curls are a classic isolation movement and I feel that their role is not to add copious quantities of muscle mass to your arms but rather to sculpt and shape the muscle. They do more to bring out that peak as opposed to simply adding the mass!
Pull ups/chin ups - In my experience, when it comes to adding sheer mass to your arms, very few exercises do it better. Yes, I know - this is primarily a latissimus dorsi exercise however, the effect it has on the arms is massive. Quite literally. It has to do with the huge load (your body weight) the arms have to bear during the entire movement. Chins do a very good job of adding those all important inches to your arms.
Negative Concentration curls - This is quite literally the bicep exercise from hell! The sheer agony experience when performing this tells you it's not for beginners. It's also very very good at adding mass to your arms. I advise you not to do this exercise at the beginning of your workout as is totally destroys your biceps and leaves you weak and shaky. It yields very quick results and within a few weeks, you'll notice grotesque stretch marks appearing on your biceps. That can only mean one thing: growth!
French supine press - When done properly, this is one of those exercises that can really ignite the triceps and set them on fire. It needs to be performed with a heavy dumbbell with your triceps at a 45 degree angle to your shoulders. It's very effective at adding mass and also sculpting that elusive horse shoe tricep.
Rope triceps push down - the rope allows for an extended range of motion which really tests your tricep muscle and quickly induces that all important burn. The pump you get from this is absolutely crazy.
Forearm curls - This is one of those 'halo' forearm workouts. Every bodybuilder does these because they are effective and they are one of the best ways to isolate the forearms. Perform them at the end of your workout as your grip will be compromised
Reverse curls - Reverse curls are a great way to superset the biceps while also working on your forearms at the same time. The weight will have to be low as you cannot use your palms to support it so these is best performed soon after a set of bicep curls.
Click the links for more information on forearm workouts. Remember to remain patient, persistent and work as hard as you can. Muscles don't deal in days but rather, months. You mustn't expect to see a difference after one week because you simply wont. However, three months is an altogether different story!
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