Want BIGGER Arms?

Your Goal: Bigger Arms Your Time: 24 Minutes

Unless you can complete a set of five chinups and eight dips, you should limit muscle building workout exercises that isolate your arms, such as biceps curls and triceps extensions. "Your arms will grow best when you focus on the basics," says Kelly Baggett, a certified personal trainer with the International Sports Sciences Association.


The basics, he explains, are compound exercises--such as the chinup and dip--that force you to move at more than one joint. These movements allow you to use heavier weights than you would with single-joint isolation exercises, while also training either your chest or back. So don't worry: By using these muscle building workouts, you'll fully engage the muscles of your arms with each repetition, and you'll also shore up any weaknesses in the larger muscles of your upper body.


If you can't yet perform five chinups and eight dips, do Workout A, on the other side of this poster, twice a week. When you're able to complete a full complement of both exercises, progress to Workout B, performing the routine once every 3 to 5 days for bigger arms--and a better total body.

Even BIGGER Arms!

  In gyms everywhere, you will see people doing bicep curls after bicep curls. If someone were to ask them to show their muscles they will most likely flex their biceps. How about you? Well, since you are reading this article, then you must have known that to own huge muscular arms, you must build huge triceps.

Do you know why? It is because your tricep is 2/3 the size of your arm. Just imagine, your bicep is only 30% while your tricep takes up 60%. So if you are neglecting your triceps, you are neglecting 60% of your arms while working on the miniscule 30% called the biceps. Of course you still need to work on your biceps for that well rounded balanced muscular look.

Furthermore, since your triceps are involved in many other body building exercises such as military presses, bench presses and many other exercises, having strong triceps will help you to lift heavier in those other exercises and thus will be encouraging further muscular growth in other body parts.

Your triceps consist of three main muscle whereas your biceps has only 2, the their respective names begins with "tri" and "bi". That is another reason why your triceps should be bigger.

Tricep Excercise Form

So you have been training your triceps but do not see good results. It could possibly be due to your movement during your reps where the exercises are not performed to its full range of motion. You see, the mass concentration of tricep muscles is at the top of the arm and therefore you have to stretch your arms beyond what you feel that is natural in order to reach the deep fibers of your tricep muscles.

On top of that your form must be strict with minimum elbow movements when performing tricep exercises like skull crushes and tricep extensions. These exercises reach deep into your triceps muscles when you do it with full range of movement.

Tricep exercises like close grip bench press, diamond pushups and cable pushdowns do not give you that range of movement as the range of these exercises are limited. This is not to say that you don't do these exercises, just concentrate on them less.

So in order to build big huge triceps, you must feel the pull of your tricep muscles when the weight is at its lowest position before pulling them back.

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