Bodybuilding - Build Massive Biceps and Triceps
Written by Editor on March 7th, 2007 in exercise.
The Truth About Building Massive Biceps and Triceps
It’s no secret that every serious lifter out there desires an impressive pair of strong, muscular arms.
Who wouldn’t be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps? Who wouldn’t love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt? This arm training article will show you how and blow the lid off conventional arm training routines.
While developing muscular arms is usually at the top of many peoples’ agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains.
In order to gain the proper insight into effectively stimulating arm growth, we must first recognize three basic truths:
- Relatively speaking, the biceps and triceps are small muscle groups.
- The biceps receive heavy stimulation during all basic pulling movements for the back.
- The triceps receive heavy stimulation during all basic pressing movements for the chest and shoulders.
What do these 3 points tell us about effective arm training?
Arm Training
The most important thing for you to realize is this:
For maximum gains in muscle size and strength, the biceps and triceps require only a very small amount of direct stimulation!
So why is it that every time I enter the gym I see the same misinformed people, week in and week out, slaving away on endless sets of bicep curls and tricep extensions?
It’s very important to understand that the biceps and triceps receive a very large amount of stimulation from all of your chest and back training. Couple this with the fact that your biceps and triceps are already small muscle groups to begin with and it becomes quite clear that direct arm training is of minor importance.
[Robs Note:] My Personal trainer has this same view about arm training. Her theory is that if I was not to do any arm training at all, my arms would get bigger as a result of the stimulation they got from back and chest workouts. We’ve completely cut arm training out of my program and are monitoring my growth on a monthly basis. To be honest (and dont tell her this), but I still train arms, but in the fashion outlined here. I train them once during my rotation per 7 days and it’s a heavy workout with few reps and only 2 exercise per side (tricep / bicep). Have you ever noticed that after a short time off from training, your arms hurt after doing your chest or back workouts?. Same deal. They DO get worked without direct stimulation and are subject to overtraining quite easily.
Read the rest of this Arm Training article
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