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Building Big Arms in the Local Gym
We all have seen the boys down the gym working the beach muscles, the chest and the biceps neglecting everything else. Truth is, working your biceps will not necessarily give you big biceps muscles if that is all you are doing!
To start with, the arm is made up for 3 equally important muscles with some people arguing the bicep takes the back seat to the Triceps due to it taking up 2/3rds of the arm is self. So the arm has the bicep, the brachialis and the triceps. The Bicep has two heads (bi two) and the Triceps have three heads (tri three) and both need to be equally trained efficiently for the building of big arms.
Just by training the muscles directly via isolating is not a sure thing for big arms. You have to work the body as a whole, as a unit to get the optimal growth benefits. The squat and the deadlift are the exercises of which should be in your arsenal if you are looking for big arms. Now you might think why would you squat to build big arms? Well the squat and the deadlift work more muscles simultaneously that the body is shocked as a whole. Multipoint compound exercises work for muscles that in turn release more hormones which aid in the overall growth of the body. This does not mean do not do any direct bicep work, just dont overlook the bigger picture. The bigger you get in your body, the bigger your arms get too. It is believed that for every 14 16 lbs you add to your frame your can expect up to an inch gained on your arms.
Build big arms should come from compound style exercises where a good heavy weight can be moved in a controlled fashion. Isolation exercises to have a place in the gym, but should not be relied on for mass gains. The type of exercises you should adopt for direct arm training should be barbell curls over concentration curls, skull crushers over dumbbell kick backs. The more weight moved, permitted the form is strict and controlled the better to overload the muscle.
As for sets and reps for growing big arms this is an open debate. Some people see big gains from working in the traditional hypotrophy range of 8 to 12 reps where as other reap the benefits of a lower 4 to 6 rep range. You will need to see what works best for you by experimenting with a range of different combinations. Remember, the arm is made up for small muscles in comparison to the rest of the body so over training must be taken into consideration.
Train hard, eat big and get your rest and you will get the results you seek for with patience and consistency.
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